foot and LeGwork, LeveL 1
Springs:
2 long purple springs from the bottom on Push-through
Bar
Reps:
10
Safety Strap:
On
Focus
»
Breath – inhale push, exhale return
»
Spine to mat or neutral spine
»
Leg, ankle and foot alignment
»
Calf and hamstring flexibility
»
Foot, ankle and lower leg strength
Precautions
»
Back injuries, knee injuries
Starting Position
»
Supine on Allegro Tower with feet on Push-through Bar, and
springs attached from low position onto the Push-through Bar
Plies
»
Lie supine with the Push-through Bar in line with anterior hip
crease, flex knees, flex hips, with metatarsals or heels on the
bar, and straighten legs and return.
»
Foot position variations: Heels, Toes
»
Leg variations: parallel, turned out, v-feet, wide 2nd position,
single leg
Plie/Releve
»
Lie supine with the Push-through Bar in line with anterior hip
crease, hips flexed, knees bent, metatarsals or toes on the bar.
»
Push the bar up toward the ceiling straightening the knee,
plantarflex the ankle, dorsiflex the ankle and return.
»
Variations: parallel, turned out, single leg
Plantarflexion
»
Lie supine with Push-through Bar in line with anterior hip
crease, legs straight, metatarsals or toes are on bar, plantarflex
and dorsiflex the ankles.
»
Variations: parallel, turned out, single leg, running in place
Plies
Plantarflexion - alternating legs
Plantarflexion - 2 legs
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