35
PULLING STRAPS, LEVEL 1
4 – 8 reps
Springs: 1 - 2 springs
Box: Long
Loops: Regular
Bar: Low or none
FOCUS
»
Breath – inhale pull, exhale release
»
Hip bones to mat
»
Hollow abdominals
»
Triceps, latissimus, lower trap and upper back strength
»
Head in line
»
Scapula placement
»
Leg and torso alignment
PRECAUTIONS
Shoulder, elbow and wrist injuries, some back problems
PREREQUISITES
Ability to lie prone
STARTING POSITION
Lie prone on long box with chest off front edge of box, foot bar
down, facing ropes, grasp ropes.
Arms down
Pull ropes to hips along edge of carriage
Arms out to sides
Pull ropes to hips with arms extended out to the side
Upper back lift
Pull ropes along edge of carriage and lift upper back
Triceps press
Pull ropes to hips along edge of carriage, keeping elbows in place,
flex and extend the elbow
SWAN (LEVEL 2)
STARTING POSITION
Prone on long box, facing low or middle footbar, hands on bar.
Press out to straight arms, press down on the bar to lift into back
extension, press torso back to flat, bend elbows.
Swan
Pulling Straps
Pulling Straps with Upper Back Lift
Summary of Contents for Allegro Reformer
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