Balanced Body Rialto Reformer Manual Del Usuario página 27

FOOT AND LEGWORK, LEVEL 1
10 reps
Springs: 2 long purple springs
from the bottom on Push-
through Bar
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 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
Plies
Plantarflexion
straight, metatarsals or toes
are on bar, plantarflex and
dorsiflex the ankles.
» Variations: parallel, turned
out, single leg, running in
place
25