Pilates Equipment

Parallel Toes (Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, toes placed on footbar, feet hip width apart

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor strength

• Ankle and foot control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Establish plantarflexion when legs are straight

• Keep heels stable moving around ankle joint

• Straighten legs completely, avoiding hyperextension

• Maintain pelvic lumbar stabilization

Parallel Heels (Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, heels placed on footbar, feet hip width apart

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor control

• Knee extensor strength

• Ankle and foot control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Keep feet dorsiflexed and stable as if standing on floor

• Straighten legs completely, avoid hyperextension

• Maintain pelvic lumbar stabilization

Single Leg Heel (Supine Series)

Setup

• Lying supine in neutral spine position, feet hip width apart, heel of one foot placed on footbar, other leg bent at 90 degree angle in hip and knee joints (tabletop position)

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: Straighten working leg

• Inhale: Bend leg, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor control

• Knee extensor strength

• Ankle and foot control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Straighten leg completely, avoiding hyperextension

• Keep bent leg stable

• Keep foot of working leg dorsiflexed and stable as if standing on floor

• Maintain pelvic lumbar stabilization

Adduction (Arms Supine Series)

Setup

• Starting in Extension Position (page 63) with arms out to sides in T position, hands in straps, palms facing body

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Move arms to sides of body

• Inhale: Move arms away from body, return to start position

Muscle Focus

• Shoulder adductors

• Scapular stabilizers

• Spinal flexors

• Hip flexors

Objectives

• Shoulder adductor control

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Maintain micro-bend in elbows

• Keep trunk and legs stable

• Move arms along horizontal line, parallel to floor

Circles Up (Arms Supine Series)

Setup

• Starting in Adduction Position (page 64)

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Move arms to sides of body, rotate arms, palms facing down

• Inhale: Lift arms perpendicular to floor, move arms out to sides, return to start position

Muscle Focus

• Shoulder adductors

• Scapular stabilizers

• Spinal flexors

• Hip flexors

Objectives

• Shoulder adductor control

• Shoulder extensor control

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Keep trunk and legs stable

• Keep movement fluid

• Reach each point of the circle

Circles Up (Arms Kneeling Series)

Setup

• Kneeling in upright position on carriage, facing footbar, feet against shoulder rests, arms straight by sides of body, hands in straps, palms facing forward

• Resistance: light | Springs: 1Y or 1R

Movement

• Exhale: Lift arms forward and up, rotate arms, palms face forward

• Inhale: Circle arms out to T position, lower arms to sides of body, return to start position

Muscle Focus

• Shoulder flexors

• Shoulder abductors

• Spinal flexors

• Spinal extensors

Objectives

• Shoulder flexor strength

• Shoulder abductor control

• Trunk stabilization

Cues

• Keep the movement fluid

• Maintain upright position of trunk

• Bias towards posterior tilt of pelvis

• Keep arms in peripheral vision when circling around

• Reach overhead position prior to rotating arms

Triceps (Arms Supine Series)

Setup

• Starting in Extension Position (page 63), hands in straps, arms straight by sides of body, palms facing carriage

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Inhale: Bend arms

• Exhale: Straighten arms, return to start position

Muscle Focus

• Elbow extensors

• Scapular stabilizers

• Spinal flexors

• Hip flexors

Objectives

• Elbow extensor strength

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Keep trunk and legs stable

• Keep elbows pressing against sides of body

• Keep wrists straight and stable

• Keep upper arms parallel to floor and in line with shoulders

V-Position Toes (Supine Series)

Setup

• Lying supine in neutral spine position, hips externally rotated, toes placed on footbar, heels together, small V position

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor control

• Knee extensor strength

• Ankle and foot control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Engage hip adductors

• Establish plantarflexion when legs are straight

• Keep heels squeezing together and stable

• Straighten legs completely, avoiding hyperextension

• Maintain pelvic lumbar stabilization

Salute (Arms Sitting Series)

Setup

• Starting in Hug-a-Tree position (page 72), arms bent, hands in straps in line with eyes, fingers facing forward

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Straighten arms forward and up on diagonal line

• Inhale: Bend arms, return to start position

Muscle Focus

• Elbow extensors

• Shoulder flexors

• Scapular stabilizers

• Spinal extensors

Objectives

• Elbow extensor strength

• Shoulder flexor control

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Keep elbows lifted and reaching outward

• Keep fingers pointing in direction of movement

Circles (Down) (Hip Supine Series)

Setup

• Setup: Lying supine in neutral spine position, legs straight, perpendicular to floor, hips externally rotated, feet in straps, plantarfexed

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Lower leg

• Inhale: Open leg and circle around, lift leg, return to start position

Muscle Focus

• Hip extensors

• Hip adductors

Objectives

• Hip extensor strength

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Focus on hip disassociation

• Maintain pelvic lumbar stabilization

• Draw straight line down center

• Squeezing heels together

• Draw two semi-circles back to back as legs circle around

• Maintain consistent flow of movement

Open V-Position Heels (Supine Series)

Setup

• Lying supine in neutral spine position, hips externally rotated, heels placed on outside edge of footbar, wide V position

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor control

• Knee extensor strength

• Ankle and foot control

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Engage hip adductors

• Keep feet dorsiflexed and stable as if standing on the floor

• Straighten legs completely, avoiding hyperextension

• Maintain pelvic lumbar stabilization

Open V-Position Toes (Supine Series)

Setup

• Lying supine in neutral spine position, hips externally rotated, toes placed on outside edge of footbar, wide V position

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor control

• Knee extensor strength

• Ankle and foot control

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Straighten legs completely, avoiding hyperextension

• Engage hip adductors

• Establish plantarflexion when legs are straight

• Keep heels stable moving around ankle joint

• Maintain pelvic lumbar stabilization

Openings (Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs straight on diagonal line (45 to 60 degrees), hips externally rotated, feet in straps, plantarflexed

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Inhale: Open legs

• Exhale: Close legs, return to start position

Muscle Focus

• Hip adductors

• Spinal flexors

• Spinal extensors

Objectives

• Hip adductor strength

• Hip adductor stretch

• Pelvic lumbar stabilization

Cues

• Maintain pelvic lumbar stabilization

• Keep feet moving at consistent height from floor as legs open and close

• Move within the limits of pelvic lumbar control

Triceps (Arms Kneeling Series)

Setup

• Start in Circles Up position (page 75), arms bent, elbows facing outward, hands in straps, behind head, forming triangle with thumbs and index fingers

• Resistance: light | Springs: 1Y or 1R

Movement

• Exhale: Straighten arms

• Inhale: Bend arms, return to start position

Muscle Focus

• Elbow extensors

• Shoulder abductors

• Spinal flexors

• Spinal extensors

Objectives

• Elbow extensor strength

• Shoulder abductor control

• Trunk stabilization

Cues

• Keep fingertips pointing toward ceiling

• Keep elbows reaching out to sides

• Maintain scapular stabilization

• Maintain trunk stabilization

Prehensile (Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, toes and balls of feet wrapped around footbar (Prehensile position), feet hip width apart, heels pressing down

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor control

• Knee extensor strength

• Ankle-foot dorsiflexor control

• Foot stretch

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Straighten legs completely

• Keep heels pressing down throughout movement

• Maintain wrapped position of toes and balls of feet

• Maintain pelvic lumbar stabilization

Chest Expansion (Arms Kneeling Series)

Setup

• Kneeling in upright position on carriage, knees against shoulder rests, arms straight and forward of trunk, hands holding folded straps, palms facing body

• Resistance: light | Springs: 1Y or 1R

Movement

• Exhale: Move arms back

• Inhale: Move arms forward, return to start positon

Muscle Focus

• Shoulder extensors

• Elbow extensors

• Scapular stabilizers

• Spinal extensors

Objectives

• Shoulder extensor strength

• Elbow extensor strength

• Scapular stabilization

• Trunk stabilization

Cues

• Keep trunk upright and stable

• Bias towards posterior tilt of pelvis

• Keep arms straight

• Move arms 20 degrees forward and 20 degrees back of trunk

Frog (Hip Supine Series)

Setup

• Lying supine in neutral spine position, hips externally rotated, feet in straps, dorsiflexed, heels together, hips and knees at 90 degrees

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip adductors

• Hip extensors

• Knee extensors

Objectives

• Hip adductor control

• Hip extensor control

• Knee extensor control

• Pelvic lumbar stabilization

Cues

• Keep squeezing heels together

• Avoid bending knees beyond 90 degrees

• Keep heels traveling along horizontal line

• Maintain pelvic lumbar stabilization

Rhomboids Prep and Rhomboids

Setup

• Starting in Biceps position (page 69), arms bent at 90 degrees and parallel to each other, shoulder height, forearms in straps, palms facing body

• [ Resistance: light to medium | Springs: 1B or 1R ] > added by myself

Movement

• Exhale: Move arms out to sides

• Inhale: Move arms forward, return to start position

Muscle Focus

• Elbow flexors

• Shoulder flexors

• Scapular stabilizers

• Spinal extensors

Objectives

• Shoulder horizontal abductor strength

• Shoulder flexor control

• Scapular stabilization

• Trunk stabilization

Cues

• Move upper arms parallel to floor

• Bias shoulders toward external rotation

• Maintain consistent position of arms with palms facing body

Single Leg Toes (Supine Series)

Setup

• Lying supine in neutral spine position, feet hip width apart, toes of one foot placed on footbar, other leg bent at 90 90 degree angle in hip and knee joints (tabletop position)

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Exhale: Straighten working leg

• Inhale: Bend leg, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor strength

• Ankle and foot control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Straighten leg completely, avoiding hyperextension

• Keep bent leg stable

• Establish plantarflexion when leg is straight

• Keep heel stable

• Maintain pelvic lumbar stabilization

Biceps (Arms Sitting Series)

Setup

• Starting in Chest Expansion position (page 68), arms straight and forward, in line with straps, palms facing up.

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Bend arms

• Inhale: Straighten arms, return to start position

Muscle Focus

• Elbow flexors

• Shoulder flexors

• Scapular stabilizers

• Spinal extensors

Objectives

• Elbow flexor strength

• Shoulder flexor control

• Scapular stabilization

• Trunk stabilization

Cues

• Keep trunk upright and stable

• Keep upper arms in line with straps

• Straighten elbows completely following each repetition

• Maintain neutral position of wrists

Circles Down (Arms Supine Series)

Setup

• Starting in Extension Position (page 63)

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Lower arms to sides of body, rotate arms, palms face body

• Inhale: Open arms to T position, lift arms perpendicular to floor, return to start position

Muscle Focus

• Shoulder extensors

• Shoulder adductors

• Scapular stabilizers

• Spinal flexors

• Hip flexors

Objectives

• Shoulder extensor control

• Shoulder adductor control

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Keep trunk and legs stable

• Keep movement fluid

Circles Down (Arms Kneeling Series)

Setup

• Setup: Start in Circles Up position (page 75)

• Resistance: light | Springs: 1Y or 1R

Movement

• Exhale: Lift arms out to sides and up, rotate arms, palms face up

• Inhale: Lower arms down in front of body, return to start position

Muscle Focus

• Shoulder abductors

• Shoulder flexors

• Spinal flexors

• Spinal extensors

Objectives

• Shoulder abductor strength

• Shoulder flexor control

• Trunk stabilization

Cues

• Keep movement fluid

• Maintain upright position of trunk

• Bias towards posterior tilt of pelvis

• Keep arms in peripheral vision when circling around

• Reach overhead position prior to rotating arms

Extension (Arms Supine Series)

Setup

• Lying supine in neutral spine position, legs in tabletop position, arms straight and perpendicular to floor, hands in straps, palms facing forward

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Lower arms to sides of body

• Inhale: Lift arms, return to start position

Muscle Focus

• Shoulder extensors

• Elbow extensors

• Scapular stabilizers

• Spinal flexors

• Hip flexors

Objectives

• Shoulder extensor control

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Keep trunk and legs stable

• Keep arms straight

• Maintain tension in straps

Hug-A-Tree (Arms Sitting Series)

Setup

• Sitting upright facing footbar, legs straight and together, pelvis against shoulder rests, arms in T position, micro-bend in elbows, hands in straps, palms facing forward

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Move arms forward

• Inhale: Move arms back, return to start position

Muscle Focus

• Shoulder horizontal adductors

• Shoulder flexors

• Scapular stabilizers

• Spinal extensors

Objectives

• Shoulder horizontal adductor strength

• Shoulder flexor control

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Move arms along horizontal line at shoulder height, parallel to floor

• Move arms forward until parallel with each other

Biceps (Arms Kneeling Series)

Setup

• Start in Circles Up position (Page 75 MAWB)

• Arms straight and back of trunk, parallel to each other (as closes as possible)

• Hands holding straps

• Resistance: medium | Springs: 1B or 1R

Movement

• Exhale: Bend arms

• Inhale: Straighten arms, return to start position

Muscle Focus

• Biceps

• Abdominals

• Back extensors

Objectives

• Elbow flexor strength

• Shoulder flexor stretch

• Trunk stabilization

Cues

• Maintain trunk stabilization, avoiding ribs flaring

• Keep upper arms and elbows stable

• Maintain neutral position of scapulae (as close as possible)

• Maintain neutral position of wrists

Flat Back (Short Box Series)

Setup

• Starting in Round Back position (page 30), extend spine, hands interlaced behind head

• Resistance: all springs attached to hold carriage in place

Movement

• Inhale: Hinge trunk back

• Exhale: Hinge trunk forward, return to start posistion

Muscle Focus

• Spinal flexors

• Spinal extensors

• Hip flexors

Objectives

• Spinal flexor strength

• Spinal extensor control

• Hip flexor strength

• Trunk stabilization

Cues

• Avoid thrusting ribs forward

• Keep head aligned with spine

• Touch fingers loosely behind head

• Maintain co-contraction of abdominals and back extensors

• Move around hip joint

Hundred Prep

Setup

• Lying supine in neutral spine position, legs in tabletop position, arms straight and perpendicular to floor, hands in straps, palms facing forward

• Resistance: light to medium | Springs: 1R (or 1R+1B)

Movement

• Exhale: Lift head and chest, reach arms down to sides of body, parallel to floor

• Inhale: Lift arms to 90 degrees in the shoulder joint, lower chest and head, return to start position

Muscle Focus

• Spinal Flexors

• Hip flexors

• Shoulder extensors

Objectives

• Spinal flexor strength

• Hip flexor control

• Shoulder extensor control

Cues

• Move head together with upper girdle

• Maintain straight arms aligned with shoulders

• Keep eye line directly forward when in trunk flexion

• Keep tension in straps throughout movement

Hundred

Setup

• Starting in Hundred Prep position (page 27)

• Resistance: light to medium | Springs: 1R (or 1R+1B)

Movement

• Exhale: Lift head and chest, reach arms down to sides of body, parallel to floor, straighten legs forward

• Inhale: Prepare

• Exhale: Pump arms up and down for 5 counts

• Inhale: Pump arms up and down for 5 counts. Continue for 10 breath cycles

• Exhale: Lower body, lift arms, return to start position

Muscle Focus

• Spinal flexors

• Hip flexors

Objectives

• Spinal flexor strength

• Hip flexor control

• Shoulder extensor/ flexor control

• Pelvic lumbar stabilization

Cues

• Keep pump of arms small

• Keep legs stable at safe height

• Maintain pelvic lumbar stabilization

Lunge Standing (Hamstring Stretch Group)

Setup

• Standing, front leg bent in line with footbar, knee over ankle, knee of other leg placed on carriage, foot against shoulder rest, arms straight, hands placed on footbar, thumbs together with fingers (applies to all exercises), inside hand in line with shoulder

• Resistance: light | Springs: 1R

Movement

• Inhale: Stretch hip flexors of leg on carriage (3-5 breaths)

• Exhale: Dorsiflex foot on floor, straighten leg and lower trunk forward (3-5 breathes)

• Inhale: Bend front leg, return to start position

• Change sides after 2 repetitions

Muscle Focus

• Hip flexors

• Hip extensors

Objectives

• Hip flexor stretch

• Hip extensor stretch

Cues

• Bias toward posterior tilt of pelvis during hip flexor stretch

• Bias toward anterior tilt of pelvis during hamstring stretch

• Move pelvis along horizontal line when straightening and bending front leg

Chest Expansion (Arms Sitting Series)

Setup

• Sitting upright at front edge of carriage, facing risers, legs straight between shoulder rests, arms straight and forward of trunk, hands in straps, palms facing back

• Resistance: light to medium | Springs: 1B or 1R

Movement

• Exhale: Move arms back

• Inhale: Move arms forward, return to start positon

Muscle Focus

• Shoulder extensors

• Elbow extensors

• Scapular stabilizers

• Spinal extensors

Objectives

• Shoulder extensor strength

• Elbow extensor strength

• Scapular stabilization

• Trunk stabilization

Cues

• Keep trunk upright and stable

• Keep arms straight throughout

• Move arms 20 degrees forward and 20 degrees back of trunk

Coordination

Setup

• Starting in Hundred Prep position (page 27)

• Resistance: light to medium | Springs: 1R (or 1R+1B)

Movement

• Exhale: Lift head and chest, reach arms down to sides of body, straighten legs forward, open legs, close legs

• Inhale: Bend legs toward chest, lift arms to 90 degrees in the shoulder joint, lower chest and head, return to start position

Muscle Focus

• Spinal flexors

• Hip flexors

• Shoulder extensors

Objectives

• Spinal flexor strength

• Hip flexor control

• Pelvic lumbar stabilization

• Shoulder extensor control

Cues

• Keep feet opposite eye line when in trunk flexion

• Bend knees toward chest before lifting arms and lowering trunk

• Open legs no wider than footbar

Lunge Kneeling (Hamstring Stretch Group)

Setup

• Kneeling on carriage, one foot on footbar, knee over ankle, other foot against shoulder rest, knee on carriage, arms straight, hands placed on footbar, shoulder width apart

• Resistance: light | Springs:  1R

Movement

• Inhale: Stretch hip flexors of leg on carriage (3-5 breaths)

• Exhale: Straighten front leg, lower trunk forward (3-5 breathes)

• Inhale: Bend leg, return to start position

• Change sides after 2 repetitions

Muscle Focus

• Hip flexors

• Hip extensors

Objectives

• Hip flexor stretch

• Hip extensor stretch

Cues

• Bias toward posterior tilt of pelvis during hip flexor stretch

• Bias toward anterior tilt of pelvis during hamstring stretch

• Move pelvis along horizontal line when straightening and bending front leg

• Maintain spinal extensor engagement during hamstring stretch

Bottom Lift

Setup

• Lying supine in neutral spine position, legs parallel, feet hip width apart, toes placed on footbar, knees bent, arms by sides, headrest down

• Resistance: medium | Springs: 2R (or 2R + 1B)

Movement

• Exhale: Roll spine up

• Inhale: Pause

• Exhale: Roll spine down

• Inhale: Pause

Muscle Focus

• Spinal flexors

• Hip extensors

Objectives

• Spinal articulation

• Hip extensor control

Cues

• Feet position is same as Parallel Toes in Footwork (page 18)

• Keep heels still, adductors engaged and legs parallel

• Minimize movement of carriage when rolling spine up and down

• Articulate through each vertebra as spine rolls up and down

Bottom Lift with Extension

Setup

• Starting in Bottom Lift position (page 42)

• Resistance: medium | Springs: 2R (or 2R + 1B)

Movement

• Exhale: Roll spine up

• Inhale: Pause

• Exhale: Straighten legs (not completely)

• Inhale: Bend legs

• Repeat extension 5 - 10 times

• Final Exhale: Roll spine down, return to start position

Muscle Focus

• Spinal flexors

• Hip extensors

• Knee extensors

Objectives

• Spinal articulation

• Hip extensor control

• Knee extensor control

Cues

• Feet position is same as Parallel Toes in Footwork (page 18)

• Keep heels still, adductors engaged and legs parallel

• Do not straighten knees completely

• Keep pelvis lifted during extensions

Scooter Round Back (Knee Stretch Group)

Setup

• Standing, one foot on floor, leg bent, other foot against shoulder rest, leg bent, heel of foot on floor lined up with other foot, arms straight, hands place on footbar, inside hand in line with shoulder, trunk in C curve position

• Resistance: light to medium | Springs:  1R (or 1R+1B)

Movement

• Inhale: Straighten leg against shoulder rest (not completely)

• Exhale: Bend leg, return to start position

• Change sides after 10 repetitions

Muscle Focus

• Spinal flexors

• Spinal extensors

Objectives

• Pelvic lumbar stabilization

• Scapular stabilization

• Knee extensor control

• Hip extensor control

Cues

• Maintain C curve position

• Focus on hip disassociation

• Keep standing leg bent and stable

• Keep pelvis at consistent height

Knee Stretch Round Back (Knee Stretch Group)

Setup

• Kneeling on carriage with sit bones toward heels, feet against shoulder rests, arms straight, shoulder width apart, hands placed on footbar, round trunk into C curve position

• Resistance: light to medium | Springs:  1R (or 1R+1B)

Movement

• Inhale: Move legs back

• Exhale: Move legs forward, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

Objectives

• Pelvic lumbar stabilization

• Scapular stabilization

• Knee extensor control

• Hip extensor control

Cues

• Emphasize "in" phase of movement

• Focus on hip disassociation

• Maintain pelvic lumbar stabilization

• Maintain C curve position

• Maintain scapular stabilization

Knee Stretch Flat Back (Knee Stretch Group)

Setup

• Kneeling on carriage with sit bones toward heels, feet against shoulder rests, arms straight, shoulder width apart, hands placed on footbar, lift trunk in neutral spine position

• Resistance: light to medium | Springs:  1R (or 1R+1B)

Movement

• Inhale: Move legs back

• Exhale: Move legs forward, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

Objectives

• Pelvic lumbar stabilization

• Scapular stabilization

• Knee extensor control

• Hip extensor control

Cues

• Empasize "in" phase of movement

• Focus on hip disassociation

• Maintain pelvic lumbar stabilization

• Maintain neutral spine position

• Maintain scapular stabilization

Up Stretch 1 (Up Stretch Group)

Setup

• Standing on carriage, legs straight, heels against shoulder rests, arms straight, shoulder width apart, hands placed on footbar, head between arms, pelvis lifted toward ceiling, back flat

• Resistance: light to medium | Springs:  1R (or 1R+1B)

Movement

• Inhale: Move legs back

• Exhale: Move legs forward, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Hip flexors

• Scapula stabilizers

Objectives

• Pelvic lumbar stabilization

• Hip extensor control

• Hip flexor control

• Scapular stabilization

Cues

• Keep tailbone reaching upwards

• Emphasize "in" phase of movement

• Focus on hip disassociation

• Keep trunk and shoulders stable

Elephant (Up Stretch Group)

Setup

• Starting in Up Stretch 1 position (page 54), feet flat on carriage, heels against shoulder rests

• Resistance: light to medium | Springs:  1R (or 1R+1B)

Movement

• Inhale: Move legs back

• Exhale: Move legs forward, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Hip flexors

• Scapular stabilizers

Objectives

• Pelvic lumbar stabilization

• Hip extensor control

• Hip flexor control

• Shoulder stabilization

Cues

• Keep tailbone reaching upwards

• Emphasize "in" phase of movement

• Focus on hip disassociation

• Keep trunk and shoulders stable

• Keep movement small

Breaststroke Prep 1 (Long Box Group)

Setup

• Lying prone on Long Box, neutral spine position, legs straight and together, parallel to floor, feet plantarflexed, arms bent, elbows facing outward, hands on footbar

• Resistance: light | Springs:  1R

Movement

• Inhale: Straighten arms

• Exhale: Bend arms, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Elbow extensors

• Spinal flexors

Objectives

• Spinal extensor control

• Hip extensor control

• Elbow extensor control

• Scapular stabilization

Cues

• Maintain abdominal engagement

• Maintain back and hip extensor engagement

• Keep wrists firm and fingers wrapped around footbar

• Face elbows outward as if arms are on flat surface

Breaststroke Prep 2 (Long Box Group)

Setup

• Start in Breaststroke Prep 1 position (page 80)

• Resistance: light | Springs:  1R

Movement

• Inhale: Straighten arms, simultaneously lifting trunk

• Exhale: Bend arms, lowering trunk, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Elbow extensors

• Spinal flexors

Objectives

• Spinal extensor control

• Hip extensor control

• Elbow extensor control

• Scapular stabilization

Cues

• Maintain abdominal engagement

• Keep wrists firm and fingers wrapped around footbar

• Articulate spine into extension starting from crown of head

• Face elbows outward as if arms are on flat surface

Frog Extended (Hip Supine Series)

Setup

• Lying supine in neutral spine position, hips externally rotated, feet in straps, dorsiflexed, heels together, hips and knees at 80 degrees

• Resistance: light to medium | Springs: 1R +1B

Movement

• Exhale: Straighten legs

• Inhale: Open legs

• Exhale: Bend legs, bring heels together, return to start position

• Inhale: Pause

Muscle Focus

• Hip adductors

• Spinal flexors

• Spinal extensors

Objectives

• Hip adductor strength

• Hip adductor stretch

• Pelvic lumbar stabilization

Cues

• Keep heels squeezing together as legs straighten

• Keep carriage still as legs bend in from open position

• Maintain pelvic lumbar stabilization

Frog Extended Reverse (Hip Supine Series)

Setup

• Starting in Frog Extended position (page 40)

• Resistance: light to medium | Springs: 1R +1B

Movement

• Exhale: Straighten legs out to sides

• Inhale: Pause

• Exhale: Close legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip adductors

• Spinal flexors

• Spinal extensors

Objectives

• Hip adductor strength

• Hip adductor stretch

• Pelvic lumbar stabilization

Cues

• Keep heels squeezing together as legs bend

• Keep carriage still as legs open out to sides

• Maintain pelvic lumbar stabilization

Short Spine

Setup

• Starting in Frog Extended position (page 40), headrest down

• Resistance: light to medium | Springs: 1R +1B

Movement

• Exhale: Straighten legs, plantarflex feet

• Inhale: Bring legs overhead keeping pelvis stable (as much as possible)

• Exhale: Roll up onto shoulders

• Inhale: Bend knees to Frog position

• Exhale: Articulate spine down, keep feet over eyes

• Inhale: Dorsiflex feet, roll sacrum down to mat, move legs forward, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Hip extensors

Objectives

• Spinal articulation

• Spinal extensor control

• Hip extensor stretch

Cues

• Bring carriage all the way to stopper before rolling up

• Keep tension in straps when rolling up onto shoulders

• Keep thighs parallel to floor and back extensors engaged when in overhead Frog position

Lunge Forward (Hamstring Stretch Group)

Setup

• Standing on carriage, place one foot against shoulder rest (Up Stretch 1) other foot close to the front of carriage, kneel on carriage, place front foot on footbar, straighten back leg lifting knee of the carriage and pressing heel into shoulder rest, keep front knee over ankle

• Resistance: light | Springs: 1R

Movement

• Inhale: Stretch hip flexors of back leg (3-5 breaths)

• Exhale: Straighten front leg, lower trunk forward (3- 5 breaths)

• Inhale: Bend front leg, return to start position

• Change sides after 2 repetitions

Muscle Focus

• Hip flexors

• Hip extensors

Objectives

• Hip flexor stretch

• Hip extensor stretch

Cues

• Bias toward posterior tilt of pelvis during hip flexor stretch

• Bias toward anterior tilt of pelvis during hamstring stretch

• Move pelvis along horizontal line when straightening and bending front leg

• Maintain spinal extensor engagement during hamstring stretch

Knee Stretch Reverse (Knee Stretch Group)

Setup

• Kneeling on carriage, quadruped position, knees slightly away from shoulder rests, arms straight, hands placed on F2 handles (or rails), shoulders slightly forward of hands, trunk in C curve position

• Resistance: light | Springs: 1R

Movement

• Exhale: Move legs forward

• Inhale: Move legs back, return to start position

Muscle Focus

• Spinal flexors

• Hip flexors

• Scapular stabilizers

Objectives

• Spinal flexor strength

• Hip flexor strength

• Pelvic lumbar stabilization

• Scapular stabilization

Cues

• Maintain C curve position

• Focus on hip disassociation

• Move knees toward chest

• Engage shoulder extensors as knees move forward

Down Stretch (Down Stretch Group)

Setup

• Kneeling on carriage, feet against shoulder rest, arms straight, shoulder width apart, hands placed on footbar, body in arc shape

• Resistance: light | Springs: 1R

Movement

• Exhale: Move body down and back

• Inhale: Move body up and forward, return to start position

Muscle Focus

• Spinal extensors

• Spinal flexors

• Shoulder extensors

Objectives

• Trunk stabilization

• Shoulder extensor control

Cues

• Keep abdominals engaged to avoid pressure on lumbar spine

• Keep heels pressing against shoulder rests

• Bias toward posterior tilt of pelvis

• Maintiain consistent arc shape of body

• Begin and end movement with carriage against stopper

Round Back (Short Box Series)

Setup

• Sitting upright at front of Long Box, knees bent, feet under foot strap, hip width apart, arms crossed and resting on chest

• Resistance: all springs attached to hold carriage in place

Movement

• Exhale: Round trunk into C curve, shoulders above hip joints, lift arms parallel to floor, lower trunk back

• Inhale: Pause

• Exhale: Lift trunk to sitting C curve

• Inhale: Straighten back and lower arms, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Hip flexors

Objectives

• Spinal flexor control

• Spinal extensor control

• Hip flexor control

• Trunk stabilization

Cues

• Initiate with trunk flexion prior to lowering trunk back

• Maintain C curve position during lowering and lifting phases

• In final phase extend trunk when shoulders are above hip joints

Tilt (Short Box Series)

Setup

• Starting in Flat Back position (page 31)

• Resistance: all springs attached to hold carriage in place

Movement

• Inhale: Arc trunk to one side

• Exhale: Lift back to center, return to start position

• Inhale: Arc trunk to opposite side

• Exhale: Lift back to center, return to start position

• Alternate sides

Muscle Focus

• Spinal lateral flexors

• Spinal flexors

• Spinal extensors

Objectives

• Spinal lateral flexor control and stretch

• Spinal flexor control

• Spina extensor control

Cues

• Maintain co-contraction of abdominals and back extensors

• Keep both sit bones in contact with box as trunk arcs over

• Keep elbows wide and head aligned with spine

• Touch fingers loosely behind head

• Keep pelvis stable

Twist (Short Box Series)

Setup

• Starting in Flat Back position (page 31)

• Resistance: all springs attached to hold carriage in place

Movement

• Inhale: Rotate trunk, lower trunk diagonally back

• Exhale: Lift trunk to center, rotate to front, return to start position

• Inhale: Rotate trunk, lower trunk diagonally back to opposite side

• Exhale: Lift trunk to center, rotate to front, return to start position

• Alternate sides

Muscle Focus

• Spinal rotators

• Spinal flexors

• Spinal extensors

• Hip flexors

Objectives

• Spinal rotator strength

• Trunk stabilization

• Hip flexor strength

Cues

• Maintain co-contraction of abdominals and back extensors

• Keep both sit bones in contact with box

• Rotate on longitudinal axis prior to hinging diagonally back

• Return to longitudinal axis prior to facing front

Roundabout (Short Box Series)

Setup

• Starting in Flat Back position (page 31)

• Resistance: all springs attached to hold carriage in place

Movement

• Inhale: Rotate trunk, lower trunk diagonally back

• Exhale: Rotate to opposite side, lift trunk to center rotate to front, return to start position

• Alternate sides

Muscle Focus

• Spinal rotators

• Spinal flexors

• Spinal extensors

• Hip flexors

Objectives

• Spinal rotator strength

• Trunk stabilization

• Hip flexor strength

Cues

• Maintain co-contraction of abdominals and back extensors

• Keep both sit bones in contact with box

• Rotate on longitudinal axis prior to hinging diagonally back

• Return to longitudinal axis prior to facing front

Climb-a-Tree (Short Box Series)

Setup

• Sitting upright at front of Long Box, one foot under foot strap, other leg bent with thigh to chest, holding leg below knee, hands on shin

• Resistance: all springs attached to hold carriage in place

Movement

• Exhale: Pump knee to chest 3 times

• Inhale: Straighten leg, hinge back, holding above ankle

• Exhale: Round back, walk hands down leg 3 times beginning with outside hand, lifting leg to perpendicular to floor

• Inhale: Arch back over box, circle arms overhead and around, lift head and chest, rounding trunk , hold onto leg

• Exhale: Walk hands up legs 3 times beginning with inside hand

• Inhale: Straighten spine, bend leg, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

Objectives

• Spinal flexor control

• Spinal extensor control

• Hamstring stretch

Cues

• Keep leg perpendicular to floor as arms circle around

• Maintain pelvic lumbar stabilization as arms circle around

Mermaid

Setup

• Sitting sideways on carriage, one leg bent against shoulder rests, other leg bent in front of body, arms straight, one hand placed on footbar in line with shoulder, other arm down by side

• Resistance: light | Springs: 1R

Movement

• Inhale: Push carriage out, lower body until arm is parallel with floor, simultaneously lift other arm to diagonal line

• Exhale: Rotate trunk, bring arm around to footbar

• Inhale: Rotate trunk back to previous position

• Exhale: Bring carriage in, return to start position

Muscle Focus

• Spinal lateral flexors

• Spinal rotators

• Spinal extensors

• Shoulder abductors

Objectives

• Spinal lateral flexor and rotator control

• Spinal mobility

• Shoulder abductor control

Cues

• Keep both arms straight

• Pivot around supporting shoulder during rotation

Pulling Straps 1 (Long Box Group)

Setup

• Lying prone on Long Box, neutral spine position, legs straight and together, parallel to floor, feet plantarflexed toward footbar, arms straight, forward of shoulders, hands holding folded straps, palms facing each other

• Resistance: light | Springs: 1B or 1R

Movement

• Inhale: Lift trunk, move arms back to sides of body

• Exhale: Lower trunk, move arms forward, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Shoulder extensors

Objectives

• Spinal extensor strength

• Hip extensor control

• Shoulder extensor control

Cues

• Keep palms facing each other

• Initiate movement with back extensors

• Articulate spine into extension starting from crown of head

• Bring arms forward of shoulder line no more than 20 degrees

• Keep legs parallel to floor

Pulling Straps 2 (Long Box Group)

Setup

• Starting in Pulling Straps 1 position (page 83), arms in T position, parallel to floor, hands through the straps, palms facing down

• Resistance: light | Springs: 1B or 1R

Movement

• Inhale: Lift trunk, move arms to sides of body

• Exhale: Lower trunk, move arms to T position, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Shoulder adductors

• Shoulder horizontal adductors

Objectives

• Spinal extensor strength

• Hip extensor control

• Shoulder adductor control

Cues

• Move arms on horizontal line, parallel to floor

• Emphasize mid and upper back extensors

• Keep palms facing floor

• Keep legs parallel to floor

Long Spine

Setup

• Lying supine in neutral spine position, hips externally rotated, legs straight on diagonal line (45 to 60 degrees), feet in straps, plantarflexed, headrest down

• Resistance: light to medium | Springs: 1R +1B

Movement

• Inhale: Lift legs perpendicular to floor

• Exhale: Roll up onto shoulder girdle

• Inhale: Open legs shoulder width apart

• Exhale: Roll down to sacrum, lower and close legs, return to start position

Muscle Focus

• Spinal flexors

• Hip extensors

• Spinal extensors

Objectives

• Spinal articulation

• Hip extensor control

Cues

• Use hamstrings concentrically rolling up, eccentrically rolling down

• Anchor pelvis prior to roll up and following roll down

• Keep carriage still during roll up and roll down

Breaststroke (Long Box Group)

Setup

• Start in Breaststroke Prep 1 position (page 80), elbows bent by sides of body, thumbs in straps, hands in line with shoulders

• Resistance: light | Springs: 1B or 1R

Movement

• Inhale: Lift trunk, straighten arms forward, circle arms around to sides of body

• Exhale: Bend arms, lower trunk, return to start position

Muscle Focus

• Spinal extensors

• Hip extensors

• Elbow extensors

• Shoulder abductors

Objectives

• Spinal extensor strength

• Elbow extensor control

• Shoulder abductor control

Cues

• Keep legs parallel to floor

• Initiate movement with back extensors

• Maintain external rotation of shoulders as body is lowered and elbows bend during final phase of movement

Calf Raises (Supine Series)

Setup

• Lying supine in neutral spine position, legs straight and parallel, toes placed on footbar, feet hip width apart and plantarflexed

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Inhale: Lower heels

• Exhale: Lift heels, return to start position

Muscle Focus

• Ankle-foot plantarflexors

• Ankle-foot dorsiflexors

Objectives

• Ankle-foot plantarflexor strength

• Ankle-foot dorsiflexor control

• Pelvic lumbar stabilization

Cues

• Lower heels with control

• Use full range of motion of ankle joint

• Maintain straight legs, avoiding hyperextension

• Maintain pelvic lumbar stabilization

Long Stretch (Up Stretch Group)

Setup

• Starting in Front Support (Mat page 38) position, heels against shoulder rests

• Resistance: light | Springs: 1R or 1R+1Y

Movement

• Inhale: Move body forward

• Exhale: Move body back, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Shoulder flexors

• Scapular stabilizers

Objectives

• Trunk stabilization

• Shoulder flexor strength

• Scapular stabilization

Cues

• Maintain trunk stabilization

• Maintain scapular stabilization

• Keep head aligned with spine

• Bias toward slight posterior tilt of pelvis

• Move carriage forward until shoulders are over footbar

Up Stretch 2 (Up Stretch Group)

Setup

• Setup: Starting in Up Stretch 1 position (page 54)

• Resistance: light | Springs: 1R or 1R+1Y

Movement

• Inhale: Lower pelvis into Front Support position (Mat page 38)

• Exhale: Lift pelvis, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Hip extensors

• Hip flexors

• Scapular stabilizers

Objectives

• Pelvic lumbar stabilization

• Hip extensor control

• Hip flexor control

• Scapular stabilization

Cues

• Maintain pelvic lumbar stabilization

• Keep head aligned with spine

• Pivot around hip joints and shoulder joints

• Emphasize hip and shoulder disassociation

• Maintain consistent angle of arms

Stomach Massage Round Back (Stomach Massage Group)

Setup

• Sitting on carriage, legs bent, toes placed on footbar, feet in V position, hands placed on front edge of carriage, trunk in C curve position

• Resistance: medium | Springs: 2R or 2R + 1B

Movement

• Exhale: Straighten legs, dorsiflex feet, plantarflex feet

• Inhale: Bend legs, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Knee extensors

• Ankle-foot plantarflexors

Objectives

• Pelvic lumbar stabilization

• Knee extensor control

• Ankle-foot plantarflexor strength

Cues

• Maintain C curve position

• Keep shoulders aligned over hips

• Press hands against front of carriage

• Straighten legs completely prior to dorsiflexion and plantarflexion

Stomach Massage Flat Back (Stomach Massage Group)

Setup

• Starting in Stomach Massage position (page 58), arms bent, hands on shoulder rests, fingers facing away from body, back straight

• Resistance: medium | Springs: 2R or 2R + 1B

Movement

• Exhale: Straighten legs, dorsiflex feet, plantarflex feet

• Inhale: Bend legs, return to start position

Muscle Focus

• Spinal extensors

• Spinal flexors

• Knee extensors

• Ankle-foot plantarflexors

Objectives

• Pelvic lumbar stabilization

• Knee extensor control

• Ankle-foot plantarflexor strength

Cues

• Keep trunk upright and stable

• Keep elbows slightly bent and reaching back

• Maintain scaplular stabilization (as close as possible)

• Straighten legs completely prior to dorsiflexion and plantarflexion

Stomach Massage Reaching (Stomach Massage Group)

Setup

• Starting in Stomach Massage Flat Back position (page 59), back straight, arms straight, reaching up and forward, V position, palms facing down

• Resistance: medium | Springs: 2R or 2R + 1B

Movement

• Exhale: Straighten legs, dorsiflex feet, plantarflex feet

• Inhale: Bend legs, return to start position

Muscle Focus

• Spinal extensors

• Spinal flexors

• Knee extensors

• Ankle-foot plantarflexors

Objectives

• Pelvic lumbar stabilization

• Knee extensor control

• Ankle-foot plantarflexor strength

Cues

• Keep trunk upright and stable

• Keep arms on consistent diagonal line

• Maintain scapular stabilization

• Straighten legs completely prior to dorsiflexion and plantarflexion

Prances (Supine Series)

Setup

• Lying supine in neutral spine position, legs straight and parallel, toes placed on footbar, feet hip width apart and plantarflexed

• Resistance: medium to heavy | Springs: 3R or 3R+ 1B

Movement

• Inhale: Lower one heel and lift other simultaneously, switch

• Exhale: Lower one heel, and lift other simultaneously, switch

• Final Exhale: Lift both heels, return to start position

Muscle Focus

• Ankle-foot plantarflexors

• Ankle-foot dorsiflexors

Objectives

• Ankle-foot plantarflexor strength

• Ankle-foot dorsiflexion control

• Pelvic lumbar stabilization

Cues

• Work both feet equally in full range of motion

• Straighten legs and plantarflex feet completely between each repetition

• Maintain pelvic lumbar stabilization

Circles (Up) (Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs straight, perpendicular to floor, hips externally rotated, feet in straps, plantarflexed

• Resistance: light to medium | Springs: 1R +1B

Movement

• Exhale: Open legs out to sides, circle legs around and together

• Inhale: Lift legs, return to start position

Muscle Focus

• Hip adductors

• Hip extensors

Objectives

• Hip adductor strength

• Hip extensor control

• Pelvic lumbar stabilization

Cues

• Focus on hip disassociation

• Maintain pelvic lumbar stabilization

• Draw straight line up center, squeezing heels together

• Draw two semi-circles back to back as legs circle around

• Maintain consistent flow of movement

Scooter Flat Black (Knee Stretch Group)

Setup

• Standing, one foot on floor, leg bent, other foot against shoulder rest, leg bent, heel of foot on floor lined up with other foot, arms straight, hands placed on footbar, inside hand in line with shoulder, trunk in neutral spine position

• Resistance: light to medium | Springs: 1R or 1R +1B

Movement

• Inhale: Straighten leg against shoulder rest (not completely)

• Exhale: Bend leg, return to start position

• Change sides after 10 repetitions

Muscle Focus

• Spinal flexors

• Spinal extensors

Objectives

• Pelvic lumbar stabilization

• Scapular stabilization

• Knee extensor control

• Hip extensor control

Cues

• Maintain neutral spine position

• Focus on hip disassociation

• Keep standing leg bent and stable

• Keep pelvis at consistent height

Adduction (Arms Sitting/Standing Series)

Setup

• Starting in Extension (page 23) arms in T position, palms facing down

• Resistance: light to medium

Movement

• Exhale: Lower arms to sides of body

• Inhale: Lift arms, return to start position

Muscle Focus

• Shoulder adductors

• Elbow extensors

• Scapular stabilizers

Objectives

• Shoulder adductor control

• Elbow extensor control

• Scapular stabilization

Cues

• Maintain micro-bend in elbows

• Maintain scapular stabilization

• Maintain trunk stabilization

Circles Up (Arms Sitting/Standing Series)

Setup

• Starting in Extension (page 23), arms in T position, palms facing down

• Resistance: light to medium

Movement

• Exhale: Lower arms to sides of body, rotate arms, palms face back

• Inhale: Lift arms to shoulder height, move arms out to T position, return to start position

Muscle Focus

• Shoulder adductors

• Shoulder extensors

• Elbow extensors

• Scapular stabilizers

Objectives

• Shoulder adductor control

• Shoulder extensor control

• Elbow extensor control

• Shoulder joint mobility

Cues

• Maintain scapular stabilization

• Maintain trunk stabilization

• Keep movement shoulder height and below

Triceps (Arms Sitting/Standing Series)

Setup

• Starting in Extension (page 23) , arms by sides

• Resistance: light to medium

Movement

• Inhale: Bend arms

• Exhale: Straighten arms

Muscle Focus

• Elbow extensors

• Scapular stabilizers

Objectives

• Elbow extensor strength

• Scapular stabilization

• Trunk stabilization

Cues

• Maintain scapular stabilization

• Keep wrists straight and stable

• Keep elbows pressing against sides of body

Extension (Arms Sitting/Standing Series)

Setup

• Standing or sitting, trunk in neutral spine position, leaning against pole, legs bent, feet on floor (platform), hip width apart, arms straight and parallel, shoulder height, hands holding handles, palms facing down

• Resistance: light to medium

Movement

• Exhale: Lower arms to sides of body

• Inhale: Lift arms, return to start position

Muscle Focus

• Shoulder extensors

• Elbow extensors

• Scapular stabilizers

Objectives

• Shoulder extensor strength

• Elbow extensor strength

• Scapular stabilization

Cues

• Keep arms straight

• Maintain scapular stabilization

• Maintain trunk stabilization

Circles Down (Arms Sitting Series)

Setup

• Starting in Extension (page 23)

• Resistance: light to medium

Movement

• Exhale: Lower arms to sides of body, rotate arms, palms face body

• Inhale: Lift arms to T position, move arms forward, return to start position

Muscle Focus

• Shoulder adductors

• Shoulder extensors

• Elbow extensors

• Scapular stabilizers

Objectives

• Shoulder adductor control

• Shoulder extensor control

• Elbow extensor control

• Shoulder joint mobility

Cues

• Maintain scapular stabilization

• Maintain trunk stabilization

• Keep movement shoulder height and below

V-Positon Toes (Supine Series)

Setup

• Lying supine, toes placed on PTBar, feet in small V position, legs bent

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Exhale: straighten legs

• Inhale: bend legs, return to starting position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor control

• Foot alignment and stabilization

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Establish plantarflexion when legs are straight

• Keep heels stable, moving around ankle joint

• Maintain hip extensor engagement

• Maintain pelvic lumbar stabilization

• Avoid excessive knee flexion (maximum 90 degrees)

• Straighten legs completely, avoiding hyperextension

Walking (Hip Supine Series)

Setup

• Setup: Starting in Circles Down position (page 100), legs parallel

• Resistance: light to medium

Movement

• Exhale: Lower legs with flutter kick motion

• Inhale: Lift legs with flutter kick motion, return to start position

Muscle Focus

• Hip extensors

• Spinal Flexors

• Spinal extensors

Objectives

• Pelvic lumbar stabilization

• Hip disassociation

• Hip extensor control

Cues

• Maintain spring tension throughout

• Maintain pelvic lumbar stabilization

• Keep movement small, consistent, and brisk

Parallel Toes (Supine Series)

Setup

• Lying supine, toes placed on PTBar hip width apart, legs bent

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor control

• Foot alignment and stabilization

• Pelvic lumbar stabilization

Cues

• Establish maximum plantarflexion when legs are straight

• Keep heels stable, moving around ankle joint

• Maintain hip extensor engagement

• Maintain pelvic lumbar stabilization

• Avoid excessive knee flexion (maximum 90 degrees)

• Straighten legs completely, avoiding hyperextension

Single Leg Heel (Supine Series)

Setup

• Lying supine, heel of one foot placed on PTBar, leg bent, other leg placed on mat, leg straight, foot plantarflexed

• Resistance: medium [bottom loaded] 1 spring + safety belt

Movement

• Exhale: Straighten leg

• Inhale: Bend leg, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength and stretch

• Hip flexor stretch (supporting leg)

• Knee extensor control

• Pelvic lumbar stabilization

Cues

• Maintain hip extensor engagement

• Maintain pelvic lumbar stabilization

• Reach heel toward ceiling when straightening leg

• Avoid excessive knee flexion (maximum 90 degrees)

• Straighten leg completely, avoiding hyperextension

Single Leg Toes (Supine Series)

Setup

• Lying supine, toes of one foot placed on PTBar, leg bent, other leg placed on mat, leg straight, foot plantarflexed

• Resistance: medium [bottom loaded] 1 spring + safety belt

Movement

• Exhale: Straighten leg

• Inhale: Bend leg, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength and stretch

• Hip flexor stretch (supporting leg)

• Knee extensor control

• Foot alignment and stabilization

• Pelvic lumbar stabilization

Cues

• Establish maximum plantarflexion when leg is straight

• Keep heel stable, moving around ankle joint

• Maintain pelvic lumbar stabilization

• Maintain hip extensor engagement

• Straighten leg completely, avoiding hyperextension

Hip Extension (Single Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, one leg perpendicular to mat, one foot in strap, plantarflexed, other leg placed on mat, leg straight, foot plantarflexed, hands holding F2 Handles, arms bent at 90 degrees in elbow and shoulder joint or arms straight overhead, holding poles, thumbs wrapped around

• Socket: F, Lever Orientation: 0, Lever Length: 1, Lever Direction: 2, Connector:N/A, Spring: N/A

• Resistance: light to medium

Movement

• Exhale: Lower leg

• Inhale: Lift leg, return to start position

Muscle Focus

• Hip extensors

• Spinal flexors

• Spinal extensors

Objectives

• Hip extensor strength

• Pelvic lumbar stabilization

Cues

• Maximize hip disassociation

• Maintain pelvic lumbar stabilization

• Keep supporting leg elongated and stable

Circles (Up) (Single Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, one leg perpendicular to mat, one foot in strap, plantarflexed, other leg placed on mat, leg straight, foot plantarflexed, hands holding F2 Handles, arms bent at 90 degrees in elbow and shoulder joint or arms straight overhead, holding poles, thumbs wrapped around

• Socket: F, Lever Orientation: 0, Lever Length: 1, Lever Direction: 2, Connector:N/A, Spring: N/A

• Resistance: light to medium

Movement

• Exhale: Open leg out to side, circle leg around and together

• Inhale: Lift leg, return to start position

Muscle Focus

• Hip extensors

• Hip adductors

• Spinal flexors

• Spinal extensors

Objectives

• Hip extensor strength

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Maximize hip disassociation

• Maintain pelvic lumbar stabilization

• Draw straight line up center

• Draw semi-circle as leg circles out, around and up

• Keep supporting leg elongated and stable

Circles (Down, Up) (Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs straight, perpendicular to floor, hips externally rotated, feet in straps, plantarflexed, hands holding F2 handles arms bent at 90 degrees in elbow and shoulder joints or arms straight overhead, holding poles thumbs wrapped around

• Socket: F Lever Orientation:0 Lever Length:2 Lever Direction:2 Connector: N/A Spring N/A

Movement

• Exhale: Lower legs

• Inhale: Open legs and circle around, Lift legs, Return to start

Muscle Focus

• Hip adductors

• Hip extensors

Objectives

• Hip adductor strength

• Hip extensor strength

• Pelvic lumbar stabilization

Cues

• Focus on hip disassociation

• Maintain pelvic lumbar stabilization

• Draw straight line down center, squeezing heels together

• Draw two semi-circles back to back as legs circle around

• Maintain consistent flow of movement

Mini Roll-Up Oblique (Warm Up Series)

Setup

• Start in Mini Roll-Up position (page 96), one hand holding PTBar, palm facing up aligned with shoulder, other hand behind head, lift to Chest Lift position, rotate trunk to Chest Lift with Rotation position (Mat page 18)

• Resistance: light to medium [Top loaded] 2 springs

Movement

• Exhale: Lift trunk

• Inhale: Lower trunk, return to start position

• Final Inhale: Return to center, lower trunk to supine position

• Change sides after 5 repetitions

Muscle Focus

• Spinal rotators

• Spinal flexors

• Shoulder flexors

Objectives

• Spinal rotator strength

• Spinal flexor strength

• Pelvic lumbar stabilization

Cues

• Maintain pelvic lumbar stabilization

• Maximize rotation while avoiding lateral flexion

• Maintain engagement of abdominal obliques

• Keep nose aligned over sternum

Mini Roll-Up (Warm Up Series)

Setup

• Lying supine in neutral spine position, legs bent and parallel, feet hip width apart, arms straight and shoulder width apart, hands holding PTBar, lift to Chest Lift position (Mat page 17), shoulders under PTBar

• Resistance: light to medium [Top loaded] 2 springs

Movement

• Exhale: Lift trunk

• Inhale: Lower trunk, return to start position

• Final Exhale: Lower trunk to supine position

Muscle Focus

• Spinal Flexors

• Shoulder flexors

Objectives

• Spinal flexor strength

• Pelvic lumbar stabilization

Cues

• Maintain C curve position while lifting and lowering

• Minimize use of arms

• Maintain pelvic lumbar stabilization

Open V-Position Toes (Supine Series)

Setup

• Lying supine, legs externally rotated, toes placed on outer edge of PTBar, wide V position, legs bent

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor control

• Foot alignment and stabilization

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Establish maximum plantarflexion when legs are straight

• Keep heels stable, moving around ankle joint

• Maintain hip extensor engagement

• Maintain pelvic lumbar stabilization

• Avoid excessive knee flexion (maximum 90 degrees)

• Straighten legs completely, avoiding hyperextension

Open V-Position Heels (Supine Series)

Setup

• Lying supine, hips externally rotated, heels placed on outer edge of PTBar, toes under sides of PTBar, wide V position, legs bent

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor control

• Foot alignment and stabilization

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Maintain hip extensor engagement

• Reach heels toward ceiling when straightening legs

• Maintain pelvic lumbar stabilization

• Avoid excessive knee flexion (maximum of 90 degrees)

• Straighten legs completely, avoiding hyperextension

Parallel Heels (Supine Series)

Setup

• Lying supine, heels placed on PTBar hip width apart, legs bent

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Hip extensor strength

• Knee extensor control

• Foot alignment and stabilization

• Pelvic lumbar stabilization

Cues

• Maintain hip extensor engagement

• Keep feet dorsiflexed and stable as if standing on floor

• Reach heels toward ceiling when straightening legs

• Maintain pelvic lumbar stabilization

• Avoid excessive knee flexion (maximum 90 degrees)

• Straighten legs completely, avoiding hyperextension

Calf Raises (Supine Series)

Setup

• Lying supine, toes placed on PTBar, feet hip width apart and feet plantarflexed, legs straight and parallel

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Inhale: Dorsiflex feet

• Exhale: Plantarflex feet, return to start position

Muscle Focus

• Ankle-foot plantarflexors

• Ankle-foot dorsiflexors

Objectives

• Ankle-foot plantarflexor strength

• Ankle-foot dorsiflexor control

• Foot alignment and stabilization

• Pelvic lumbar stabilization

Cues

• Emphasize eccentric contraction during dorsiflexion

• Keep legs straight

• Use full range of motion of ankle joint

• Maintain correct foot alignment

Frog (Hip Supine Series)

Setup

• Lying supine in neutral spine position, hips externally rotated, feet in straps, dorsiflexed, heels together, hips and knees at 90 degrees, hands holding F2 handles arms bent at 90 degrees in elbow and shoulder joints or arms straight overhead, holding poles thumbs wrapped around

• Resistance: light to medium

• Socket Lever: F Orientation: 0 Lever Length:1 Lever Direction:2 Connector:N/A Spring:N/A

Movement

• Exhale: Straighten legs

• Inhale: Bend legs, return to start position

Muscle Focus

• Hip adductors

• Hip extensors

• Knee extensors

Objectives

• Hip adductor control

• Hip extensor control

• Knee extensor control

• Pelvic lumbar stabilization

Cues

• Keep squeezing heels together

• Avoid bending knees beyond 90 degrees

• Keep heels traveling along horizontal line

• Maintain pelvic lumbar stabilization

Frog (Single Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, one foot in strap, dorsiflexed, hip and knee at 90 degrees, other leg placed on mat, leg straight, foot plantarflexed, hands holding F2 handles arms bent at 90 degrees in elbow and shoulder joints or arms, straight overhead, holding poles thumbs wrapped around

• Socket: F, Lever Orientation: 0, Lever Length: 1, Lever Direction: 2, Connector: N/A, Spring: N/A

• Resistance: light to medium

Movement

• Exhale: Straighten leg

• Inhale: Bend leg, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

• Spinal flexors

• Spinal extensors

Objectives

• Hip extensor control

• Knee extensor control

• Pelvic lumbar stabilization

Cues

• Initiate movement with hip extensors

• Keep heel traveling along horizontal line

• Maintain pelvic lumbar stabilization

• Keep supporting leg elongated and stable

Bicycle (Hip Supine Series)

Setup

• Starting in Walking position(page 102)

• Resistance: light to medium

Movement

• Exhale: Lower right leg toward mat, create L shape, bend right knee to 90 degrees and flex hip bringing leg toward chest, straighten leg to ceiling. Simultaneously lower left leg toward mat, create L shape, bend left knee to 90 degrees and flex hip bringing leg toward chest, straighten leg to ceiling.

• Inhale: Simultaneously lower right leg toward mat, create L shape. Continue with this exact movement pattern of right and left leg while inhaling.

• Repeat entire breath cycle (exhale and inhale) 3 times, reverse direction and again repeat entire breath cycle 3 times

Muscle Focus

• Hip extensors

• Knee extensors

Objectives

• Pelvic lumbar stabilization

• Hip disassociation

• Hip extensor control

Cues

• Maintain spring tension throughout

• Establish L shape with legs in each cycle

• Keep legs parallel avoiding hip external rotation

Bicycle (Single Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, one leg perpendicular to mat, one foot in strap, plantarflexed, other leg placed on mat, leg straight, foot plantarflexed, hands holding F2 Handles, arms bent at 90 degrees in elbow and shoulder joint or arms straight overhead, holding poles, thumbs wrapped around

• Socket: F, Lever Orientation: 0, Lever Length: 1, Lever Direction: 2, Connector:N/A, Spring: N/A

• Resistance: light to medium

Movement

• Exhale: Lower leg

• Inhale: Bend knee, flex hip bringing leg toward chest, straighten leg toward ceiling, return to start position

• Reverse direction after 5 complete cycles

Muscle Focus

• Hip extensors

• Knee extensors

• Spinal flexors

• Spinal extensors

Objectives

• Hip extensor control

• Hip disassociation

• Pelvic lumbar stabilization

Cues

• Maintain spring tension

• Establish L shape with legs in each cycle

• Keep leg parallel avoiding hip external rotation

• Maintain pelvic lumbar stabilization

• Keep supporting leg elongated and stable

Roll-Up with RUBar (Warm-Up Series)

Setup

• Start sitting upright in the middle of the Cadillac, pelvis lined up with the center F2 plate, crossbar at #24, legs straight and together, feet plantarflexed, hands holding RUBar, arms straight and shoulder width apart, round trunk into C Curve

• Resistance: light to medium [Heigh of bar at eye level when sitting in the Cadillac]
  You need tension on the springs

Movement

• Exhale: Roll down to neutral spine position

• Inhale: Lift head and chest

• Exhale: Roll up, return to start position

• Inhale: Pause

Muscle Focus

• Spinal flexors

• Spinal extensors

Objectives

• Spinal flexor control

• Spinal extensor control

• Trunk stabilization

Cues

• Maintain C curve position when rolling down and rolling up

• Pause when shoulders are in front hip joints and eyes over knee joints

• Keep head aligned with spine

• Maintain scapular stabilization

Roll-Up with PTBar

Setup

• Lying supine in neutral spine position, arms straight and shoulder width apart, hands holding PTBar, legs straight and together, feet plantarflexed
  [no load = no springs]

Movement

• Inhale: Lift head and chest

• Exhale: Roll up to upright sitting position,arms overhead

• Inhale: Bend arms, straighten arms

• Exhale: Roll down, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Shoulder flexors

• Scapular stabilizers

Objectives

• Spinal flexor and spinal extensor control

• Shoulder stretch

• Scapular stabilization

Cues

• Bend arms until PTBar is aligned with top of head

• Maintain scapular stabilization

• Maintain slight shoulder external rotation and reach elbows out to sides when bending arms

• Maintain trunk stabilization

Prances (Supine Series)

Setup

• Lying supine, toes placed on PTBar, feet hip width apart and feet plantarflexed, legs straight and parallel

• Resistance: medium to heavy [bottom loaded] 2 springs + safety belt

Movement

• Inhale: Dorsiflex one foot and plantarflex other simultaneously, repeat

• Exhale: Dorsiflex one foot and plantarflex other simultaneously, repeat

Muscle Focus

• Ankle-foot plantarflexors

• Ankle-foot dorsiflexors

Objectives

• Ankle-foot plantarflexor strength

• Ankle-foot dorsiflexor control

• Foot alignment and stabilization

• Pelvic lumbar stabilization

Cues

• Keep both feet equally weighted and active

• Plantarflex feet and straighten legs completely between each repetition

• Use full range of motion of ankle joint

• Maintain correct foot alignment

Monkey

Setup

• Lying supine, arms straight and shoulder width apart , hands holding PTBar, legs bent, toes placed on PTBar, feet hip width apart and plantarflexed

• Resistance: Meduim/Heavy [bottom loaded] 1 or 2 springs + safety belt

Movement

• Exhale: Roll up, simultaneously, straighten legs

• Inhale: Dorsiflex and plantarflex feet

• Exhale: Roll down, simultaneously bend legs, return to start position

Muscle Focus

• Spinal flexors

• Spinal extensors

• Hip extensors

• Ankle-foot plantarflexors

Objectives

• Spinal flexor control

• Spinal extensor control

• Hip extensor and ankle-foot plantarflexor stretch

Cues

• Initiate movement with abdominals

• Maintain plantarflexion while rolling up and down

• Engage back extensors in pike position

• Maintain scapular stabilization

Tower Prep

Setup

• Lying supine, arms straight and overhead, hands holding poles (close to mat), legs straight and hip width apart, toes placed on PTBar and plantarflexed

• Resistance: medium [bottom loaded] 1 or 2 springs + safety belt

Movement

• Exhale: Roll up onto shoulder girdle, simultaneously bend legs and extend hips

• Inhale: Pause

• Exhale: Roll down, simultaneously straighten legs

• Inhale: Dorsiflex and plantarflex feet

Muscle Focus

• Spinal flexors

• Spinal extensors

• Hip extensors

Objectives

• Spinal articulation

• Hip extensor control and stretch

• Ankle-foot plantarflexor control and stretch

Cues

• Keep arms straight and maintain scapular stabilization

• Initiate movement with abdominals

• Maintain hip extensor engagement when rolling up and down

Sitting Forward (Push Through Group)

Setup

• Sitting upright, facing PT Bar, feet pressing against poles, arms straight, shoulder width apart, hands holding PTBar

• Resistance: medium

Movement

• Exhale: Round trunk, glide pelvis forward leaning back, press bar down, transfer trunk forward

• Inhale: Straighten trunk keeping PTBar still

• Exhale: Round trunk, glide pelvis forward leaning back, lift arms

• Inhale: Straighten trunk, sit upright, return to start position

Muscle Focus

• Spinal flexors

• Shoulder extensors

• Spinal extensors

Objectives

• Spinal flexor control

• Shoulder extensor control

• Spinal extensor control

• Hip extensor stretch

Cues

• Keep arms straight

• Differentiate between movement of trunk and arms

Side Reach (Push Through Group)

Setup

• Setup: Starting in Sitting Forward position (page 111)

• Resistance: medium [Top loaded] 2 springs

Movement

• Exhale: Round trunk, glide pelvis forward leaning back

• Inhale: Release one hand, reach back, palm facing up

• Exhale: Return hand to PTBar

• Inhale: Straighten trunk, sit upright, return to start position

Muscle Focus

• Spinal flexors

• Spinal lateral flexors

Objectives

• Spinal flexor control

• Spinal lateral flexor stretch

Cues

• Keep foot of stretching side pressing into pole

• Keep reaching arm parallel to mat

• Maintain pelvic lumbar stabilization

• Allow neck to relax when looking back toward hand

Spine Twist Supine with PTBar (Warm-Up Series)

Setup

• Lying supine, lumbar spine imprinted in mat, shoulders under PTBar, arms straight in line with shoulders, hands holding PTBar, legs in tabletop position

• Resistance: light to medium [Top loaded] 2 springs

Movement

• Inhale: Lower legs to one side

• Exhale: Lift legs to center, return to start position

Muscle Focus

• Spinal flexors

• Spinal rotators

• Hip flexors

• Shoulder flexors

Objectives

• Spinal flexor control

• Spinal rotator control and stretch

• Pelvic lumbar stabilization

Cues

• Maintain scapular stabilization

• Move legs and pelvis as one unit

• Initiate rotation with abdominals

Circles (Down) (Single Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, one leg perpendicular to mat, one foot in strap, plantarflexed, other leg placed on mat, leg straight, foot plantarflexed, hands holding F2 Handles, arms bent at 90 degrees in elbow and shoulder joint or arms straight overhead, holding poles, thumbs wrapped around

• Socket: F, Lever Orientation: 0, Lever Length: 1, Lever Direction: 2, Connector:N/A, Spring: N/A

• Resistance: light to medium

Movement

• Exhale: Lower leg

• Inhale: Open leg and circle around, lift leg, return to start position

Muscle Focus

• Hip extensors

• Hip adductors

• Spinal flexors

• Spinal extensors

Objectives

• Hip extensor strength

• Hip adductor control

• Pelvic lumbar stabilization

Cues

• Maximize hip disassociation

• Maintain pelvic lumbar stabilization

• Draw a straight line down center

• Draw semi-circle as leg circles down, around and up

• Keep supporting leg elongated and stabile

Bicycle Reverse (Single Hip Supine Series)

Setup

• Lying supine in neutral spine position, legs parallel, one leg perpendicular to mat, one foot in strap, plantarflexed, other leg placed on mat, leg straight, foot plantarflexed, hands holding F2 Handles, arms bent at 90 degrees in elbow and shoulder joint or arms straight overhead, holding poles, thumbs wrapped around poles

• Socket: F, Lever Orientation: 0, Lever Length: 1, Lever Direction: 2, Connector:N/A, Spring: N/A

• Resistance: light to medium

Movement

• Exhale: Bend knee, bringing leg toward the mat, straighten leg along the mat

• Inhale: Lift leg, return to start position

Muscle Focus

• Hip extensors

• Knee extensors

• Spinal flexors

• Spinal extensors

Objectives

• Hip extensor control

• Hip disassociation

• Pelvic lumbar stabilization

Cues

• Maintain spring tension

• Establish L shape with legs in each cycle

• Keep leg parallel avoiding hip external rotation

• Maintain pelvic lumbar stabilization

• Keep supporting leg elongated and stable

Parallel Heels (Sitting Series)

Setup

• Sitting upright, legs parallel, heels placed on pedal, hip width apart, fingers placed toward back of Chair, arms bent, elbows facing back

• Resistance: medium to heavy | 3&2 or 3&3

Movement

• Exhale: Straighten legs (as far as possible)

• Inhale: Bend legs, return to start position

Muscle Focus

• Knee extensors

• Hip extensors

• Spinal flexors

• Spinal extensors

Objectives

• Knee extensor strength

• Hip extensor control

• Trunk stabilization

Cues

• Bend legs approximately 90 degrees in knee joint

• Push down through heels

• Keep feet dorsiflexed and stable as if standing on floor

• Maintain trunk stabilization