37
PELVIC LIFT, LEVEL 2
6 reps
Springs: 2 - 3
Headrest: Down
FOCUS
»
Breath – exhale up, inhale back, exhale in, inhale roll down
»
Hamstring and gluteal strengthening
»
Abdominal hollowing
»
Pelvic stability
»
Spinal mobility
PRECAUTIONS
Back problems, limited knee flexion, limit roll up with cervical
problems
PREREQUISITES
Mat Pelvic Press
STARTING POSITION
Lying supine, ball of feet or heels on bar, legs parallel or V-feet
and hips externally rotated
Standard Exercise
Roll pelvis up off the carriage, push back, keeping hips at one
level, bring carriage in, roll down
Leg positions
Legs parallel, heels under sit bones
Legs parallel and inner thighs together
Legs in Pilates V with heels together
Heel frame width apart with the hips turned out.
Summary of Contents for Allegro Reformer
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