Balanced Body Allegro Manual Del Usuario página 31

FOOT AND LEGWORK, LEVEL 1
Springs: 2 long purple springs from the bottom on
Push-through Bar
Reps: 10
Safety Strap: On
Focus
» Breath – inhale push, exhale return
» Spine to mat or neutral spine
» Leg, ankle and foot alignment
» Calf and hamstring flexibility
» Foot, ankle and lower leg strength
Precautions
Back injuries, knee injuries
Starting Position
Supine on Allegro Tower with feet on Push-through Bar, and
springs attached from low position onto the Push-through Bar
Plies
Lie supine with the Push-through Bar in line with anterior hip
crease, flex knees, flex hips, with metatarsals or heels on the bar,
and straighten legs and return.
Foot position variations: Heels, Toes
Leg variations: parallel, turned out, v-feet, wide 2nd position,
single leg
Plie/Releve
Lie supine with the Push-through Bar in line with anterior hip
crease, hips flexed, knees bent, metatarsals or toes on the bar.
Push the bar up toward the ceiling straightening the knee,
plantarflex the ankle, dorsiflex the ankle and return.
Variations: parallel, turned out, single leg
Plantarflexion
Lie supine with Push-through Bar in line with anterior hip crease,
legs straight, metatarsals or toes are on bar, plantarflex and
dorsiflex the ankles.
Variations: parallel, turned out, single leg, running in place
Plies
Plantarflexion - 2 legs
Plantarflexion - alternating legs
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