Balanced Body Contrology Classical Reformer Manual De Instrucciones página 20

KNEES OFF, SKILL LEVEL: BEGINNING ORDER
10 Repetitions
Apparatus Set-Up: Springs: 2
Headpiece: Up Footbar: Up
Precautions:
Knee problems may need to limit knee fl exion
Skills needed to perform exercise:
Knee stretches round; Knee stretches arched; Pull-up on
Wunda Chair
Starting Position
» Hands and fi ngers on footbar with thumbs on outside
of footbar
» Toes are bent and on carriage with entire bottom of feet
against shoulder blocks
» Knees hovering off carriage
» Shoulders over gear bar
» Spine is an even, lengthened round shape
» Elbows are straight but not locked
» Knees are bent
Focus
» Lower body exercise
» Strengthens seat and center
» Endurance towards the end of the Reformer workout
» Connection of lower body reaching out heels into
shoulder blocks
Movement Sequence
» Press feet into shoulder blocks to move carriage out,
straightening legs
» Return carriage, pressing heels into shoulder blocks
» Maintain upper body still
» Keep shoulders over gear bar
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