FOOT AND LEGWORK, LEVEL 1
10 reps
Springs: 2 long or short springs from the bottom on aluminum bar
Safety strap on
1 or 2 short springs from the top for Dorsiflexion
Focus
»
Breath – inhale push, exhale return
»
Spine to mat or neutral spine
»
Leg, ankle and foot alignment
»
Calf and hamstring flexibility
»
Foot, ankle and lower leg strength
Precautions
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Back injuries, knee injuries
»
Plies and Plantarflexion
Starting Position
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Supine on Trapeze Table with head toward open end, feet on
Push-through Bar, and springs attached from low position
onto the Push-through Bar
Plies
»
Lie supine with the Push-through Bar in line with anterior hip
crease, flex knees, flex hips, with metatarsals or heels on the
bar, and straighten legs and return.
»
Foot position variations:
Heels, Toes
»
Leg variations:
Parallel, Turned out, v-feet, Wide 2nd position,
Single leg
Plie/Releve
»
Lie supine with the Push-through Bar in line with anterior hip
crease, hips flexed, knees bent, metatarsals or toes on the bar.
»
Push the bar up toward the ceiling straightening the knee,
plantarflex the ankle, dorsiflex the ankle and return.
»
Variations:
Parallel, Turned out, Single leg
Plantarflexion
»
Lie supine with Push-
through Bar in line with
anterior hip crease, legs
straight, metatarsals or toes
are on bar, plantarflex and
dorsiflex the ankles.
»
Variations:
Parallel, Turned
out, Single leg, Running in
place
Plies
Connecteurs à brides
13
