Balanced Body Allegro 2 Reformer, Assembling Manual

Page: 19 / 164

VI. ALLEGRO 2 EXERCISES
HUNDRED, ALL LEVELS
Sets:
10
Springs:
1 – 3
Bar:
None
Loops:
Regular
Headrest:
Up
Focus
» Percussive breathing - in for 5, out for 5
» Stable pelvis – imprinted or neutral
» Hollow abdominals
» Abdominal strength
» Shoulders down
» Neck long
Precautions
Back injuries, neck injuries, hip flexor injuries, osteoporosis
Prerequisites
Hundred on the mat
Starting Position
Lying supine on carriage, knees at 90 degrees, hands in loops,
arms to ceiling
Level 1
Knees bent at 90 degrees, reach arms to sides as the head and
upper body lift off the carriage, pulse arms with breath
Level 2
Legs straight up to ceiling, reach arms to sides as the head and
upper body lift off the carriage, pulse arms with breath
Level 3
Reach arms to sides as the head and upper body lift off the
carriage, straighten legs to ceiling then lower legs keeping low
back on mat, pulse arms with breath
18