Seated Push Through, Level 1
reps
Springs: 1 short red spring from above on Push-through
Bar
Focus
Breath – exhale stretch forward, inhale stretch up or reverse
Spinal flexion and extension
Hamstring flexibility
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with spinal mobility
Precautions
Some back injuries, shoulder injuries
Prerequisites
Mat – Spine Stretch
Starting Position
Sit on table facing Tower, with feet against upright bars, and both hands on the
Push-through Bar (knees can be bent or straight depending on flexibility).
Standard Exercise
Push bar down, curve spine forward beginning with top of head, reach the bar
forward and stretch.
Return by hollowing out abdominals and stacking one vertebra on top of another
until sitting up on the sit bones.
Press bar up and lean forward from hips with a flat back before beginning again
Cat, Level 3
4 reps
Springs: 2 short springs from above on Push-through Bar
Focus
Breath – exhale roll down, inhale to extend out, exhale pull back, inhale uncurl.
Spinal flexibility
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with full spinal mobility
Precautions
Back injuries, shoulder injuries, knee injuries, and osteoporosis
Prerequisites
Mat – Cat/camel stretch
Starting Position
Kneeling on table, hands on Push-through Bar with the bar close to the body.
Standard Exercise
Press bar down and roll the spine down beginning with top of head.
Reach bar away as spine elongates into extension.
Return by pulling abdominals in and curling spine back into flexion before
stacking vertebra one on top of the other to return to the starting position. (Keep
the hips pressed forward over the knees as much as possible.)
30