Balanced Body Contrology, Manual

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BREASTSTROKE, SKILL LEVEL—ADVANCED ORDER
Reps: 3
Apparatus Set Up: Headpiece: Up;
Footbar: Down Long Box, Wooden Handles
Focus
»
Strengthens spine extensors and entire back of body
»
Stretches front of body
»
Connection of back to apparatus through handles
Precautions:
Back, shoulder, and hip issues; may use a spotter to press
down on legs.
Skills needed to perform exercise:
Swimming—Mat; Swan—Mat; Swan—Ladder Barrel;
Flying Eagle—Cadillac
Starting Position
»
Prone on Long Box with chest over box
»
Head facing footbar end, neck is long
»
Legs are straight and together
»
Hands holding wooden handles
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Arms long at sides with palms up
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Movement Sequence
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Kick heels to seat 3 times
»
Simultaneously straighten legs and
»
Bend elbows, reaching arms forward and up
»
Continue reaching arms up wall towards ceiling while
coming into arch shape (spotter may assist)
»
Reach arms out to sides, returning to start
Variation:
Reverse the direction; combo
Contrology Reformer Exercises
15