Balanced Body Cadillac Manual De Instrucciones página 14

FOOT AND LEGWORK, LEVEL 1
10 reps
Springs: 2 long or short springs from the bottom on aluminum bar
Safety strap on
1 or 2 short springs from the top for Dorsiflexion
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
» Plies and Plantarflexion
Starting Position
» Supine on Trapeze Table with head toward open end, 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
Plies
13
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
Connecteurs à brides