Parakeet, Level 4
4- reps
Springs: 2 short red springs from high positions on to the Push-through Bar
Focus
Breath – varies
Pelvic stability
Hamstring and gluteal strengthening
Abdominal hollowing
Spinal articulation in flexion
Leg and torso alignment
Precautions
Back injuries, neck injuries, and osteoporosis
Starting Position
Lie supine with head toward footbar of table and toes gripping Push-through
Bar with the legs straight. When bar is pulled down, tailbone should not come
off table.
Standard Exercise
Bend knees and press the bar out until legs are straight, keeping a firm grip on
the bar with toes or arch of foot. Lift arms over head.
Reach the arms towards the feet and roll the torso up off the mat until the hands
are reaching toward the Push-through bar.
Roll back down bringing the hands beside the torso.
Pull bar back by bending knees and press bar up toward ceiling rolling the spine
off the table into a shoulder stand.
Lift one foot off bar and return it maintaining pelvic placement.
Lift other foot off and return it.
Bend and straighten knees, maintaining torso height, roll down and repeat.
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