CIRCLE SAW, LEVEL 2
4 reps
Springs: 2 short 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
end, 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 springs from above 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; face
Push-through Bar, hands on
bar, sit cross-legged inside
frame of Push-through Bar.
Can also stand on outside
of table facing Tower end
or inside frame facing away
from the table.
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.
Push-Through Stange
16
