Circle Saw, Level 2
4 reps
Springs: 2 short yellow springs from above on Push-
through Bar
Focus
Breath – exhale stretch, inhale to circle out, exhale reach, inhale circle back
Spinal flexibility in rotation
Scapula stability/mobility
Abdominal hollowing and lift
Coordination of breath with full spinal mobility
Precautions
Some back injuries, shoulder injuries
Prerequisites
Mat - Saw
Starting Position
Sit on table facing Tower, with feet against upright bars, right hand pushing up
on the Push-through Bar, left hand reaching toward right foot.
Standard Exercise
Sweep left hand toward left foot and continue to circle arm out and around,
allowing torso to lean back while maintaining abdominal lift and torso integrity
until the left hand reaches over the right arm toward the right foot.
Reverse the circle
Do four repetitions using each arm, keep both sit bones anchored for pelvic
stability (or release one slightly to increase stretch).
Seated Double Arms, Level 1-2
4-10 reps
Springs: 1 - 2 short red springs from high position on Push-through
Bar
Dowel or padded stick
Focus
Breath – exhale pull, inhale release or inhale pull, exhale release
Scapular stability and mobility
Shoulders down
Abdominal hollowing
Balance on sit bones
Precautions
Shoulder injuries, modify for tight adductors
Starting Position
Straddle table facing Tower, hands on Push-through bar, or sit cross-legged inside
frame of Push-through Bar. Can also stand on outside of Allegro facing Tower.
Pull downs with stick
Hold the dowel or padded stick as wide as possible with palms facing you.
Pull bar down, focusing on soft neck and upper shoulders.
Return bar to starting position without raising the shoulders.
Pull downs with stick
31