PARAKEET, LEVEL 4
4-6 reps
Springs: 2 short springs from high outside eyes 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
»
Some back problems, neck injuries, and weak torsos
Starting Position
»
Lie supine with head toward open end of table and toes
gripping aluminum bar. 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.
»
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.
»
Variation:
When legs have pressed bar out and back is on the
mat, roll up into a sitting position, reach forward toward the
bar and stretch, then roll back down to begin again.
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