ROLL BACKS, LEVEL 1
6-10 Reps
Springs: 2 long or 2 short springs from
high position
Roll-down Bar or handles
Focus
Breathing – exhale roll down, inhale at the bottom, exhale to roll
up
Balance between abdominals and
lumbar extensors
Soft neck and shoulders
Maintain C-curve
Soft hip flexors
Precautions
Shoulder and neck problems, some low back problems,
osteoporosis
Starting position
Sit facing open end of Cadillac, holding on to bar or handles,
knees soft, feet on metal bars.
Standard Exercise
Hold bar with arms straight, roll down, curving back and staying
lifted, roll back up maintaining slight flexion in spine
Oblique Variations
Wooden bar (Water skiing)
Sit diagonally on table, place left foot against pole, cross right
foot over ankle, place left hand on bar and reach right arm open
while rotating torso to the right.
Roll down and up maintaining rotation, then switch sides.
Trapeze Table Exercises
DEFINITION OF EXERCISE SET-UP TERMS
Level:
The level of expertise needed to undertake exercise.
Reps:
How many times the exercise is performed.
Springs:
Number and location of springs on the trapeze table.
Loops:
Which loops should be used during exercise.*
Focus:
What should be emphasized during exercise.
Precautions:
Physical conditions that may limit or exclude a
participant. Exercises may need to be modified for people with
these conditions.
Prerequisites:
Specific exercises that must be mastered before
undertaking a new exercise.
Starting Position:
Where to begin the exercise on the Reformer.
*If applicable
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