Balanced Body Allegro 2 Instrucciones página 29

FEET IN STRAPS SIDELYING
– ADDUCTOR PULL, LEVEL 1-3
Springs: Long springs from middle position
Loops: Around arches
Reps: 10
Focus
» Breath - exhale down/inhale up
» Correct side-lying position (waist up, hips and shoulders in
line)
» Hollow abdominals
» Pelvic stability and isolation of the leg from the pelvis
» Adductor, medial hamstring and external rotation
strengthening
Precautions
Some back injuries, knee injuries, and unstable sacroiliac joints
Starting Position
» Lie on your side on Allegro Tower with back of body in line with
back edge of mat and legs slightly forward.
» Support body by bracing the bottom arm against upright pole
or resting head on arm.
» Place loop around arch
Standard Exercise
» Pull top leg down toward bottom leg.
» Maintain correct side-lying position.
» Variations: parallel, turned-out (larger range of motion),
turned-in.
Ovals
» Maintaining correct alignment, move top leg in a small circle
in both directions.
» Variations: parallel, turned-out, turned-in
Front-Back Kick
» Maintaining correct alignment, swing top leg forward and back
(as in the Side Kick on the mat).
» Variations: parallel, turned-out, turned-in
Adductor Pull
Front-Back Kick
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