Balanced Body Contrology, Manual

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KNEES OFF, SKILL LEVEL: BEGINNING ORDER
10 Repetitions
Apparatus Set-Up: Springs: 2
Headpiece: Up Footbar: Up
Precautions:
Knee problems may need to limit knee fl exion
Skills needed to perform exercise:
Knee stretches round; Knee stretches arched; Pull-up on
Wunda Chair
Starting Position
»
Hands and fi ngers on footbar with thumbs on outside
of footbar
»
Toes are bent and on carriage with entire bottom of feet
against shoulder blocks
»
Knees hovering off carriage
»
Shoulders over gear bar
»
Spine is an even, lengthened round shape
»
Elbows are straight but not locked
»
Knees are bent
Focus
»
Lower body exercise
»
Strengthens seat and center
»
Endurance towards the end of the Reformer workout
»
Connection of lower body reaching out heels into
shoulder blocks
Movement Sequence
»
Press feet into shoulder blocks to move carriage out,
straightening legs
»
Return carriage, pressing heels into shoulder blocks
»
Maintain upper body still
»
Keep shoulders over gear bar
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