Balanced Body Allegro 2 Reformer, Assembling Manual

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27
FEET IN STRAPS, LEVEL 1
Springs:
Long springs from middle or high position
Reps:
6-10
Loops around arches
Focus
» Breath - exhale out/inhale in or inhale out/exhale in
» Neutral spine
» Hollow abdominals
» Pelvic stability
» Hamstring, adductor and gluteal strength
» Hamstring and adductor flexibility
» Leg alignment
Precautions
Back injuries, some knee injuries and hamstring strains
Starting Position
Lie supine with head toward Tower loops around arches
Leg Lowers
» Both legs loops and inner thighs together, lower legs toward
the table and maintain pelvic stability.
» Variations: Parallel, turned-out, turned-in, holding a ball or
magic circle between the legs
Circles
» With both legs in loops circle the legs in both directions,
maintaining pelvic stability.
» Variations: parallel, turned-out, turned-in
Scissors
» With both legs in loops, lower legs toward table then open and
close legs and maintain pelvic stability.
» Variations: parallel, turned-out, turned-in
Walking
» With both legs loops alternately bring one leg down toward
the table and then the other, while maintaining pelvic stability.
» Variations: parallel, turned-out, turned-in
Leg Lowers
Circles
Walking (springs middle position)