Feet in Straps, Level 1
-10 reps
Springs: Long springs from middle or high position
Loops around arches
Focus
Breath - exhale out/inhale in or inhale out/exhale in
Neutral spine
Hollow abdominals
Pelvic stability
Hamstring, adductor and gluteal strength
Hamstring and adductor flexibility
Leg alignment
Precautions
Back injuries, some knee injuries and hamstring strains
Starting Position
Lie supine with head toward Tower loops around arches
Leg Lowers
Both legs loops and inner thighs together, lower legs toward the table and
maintain pelvic stability.
Variations: Parallel, turned-out, turned-in, holding a ball or magic circle between
the legs
Circles
With both legs in loops circle the legs in both directions, maintaining pelvic
stability.
Variations: parallel, turned-out, turned-in
Scissors
With both legs in loops, lower legs toward table then open and close legs and
maintain pelvic stability.
Variations: parallel, turned-out, turned-in
Walking
With both legs loops alternately bring one leg down toward the table and then
the other, while maintaining pelvic stability.
Variations: parallel, turned-out, turned-in
Leg Lowers
Circles
Walking (springs middle position)
2