Order of essential exercises
(Column 1)
Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short
... [Show More] spine
Midback series
Back rowing Preps
Order of essential exercises
(Column 2)
Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5
1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
Second position 1-3
1. Parallel
2. Laterally rotated
3. Medially rotated
Single leg 1-3
1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork?
3-4 Springs
What is the breathing pattern for essential level footwork?
(1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3
1. heels on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart
2. Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally rotated, knees flexed and pointing over center of feet
3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated, knees flexed and touching.
Breathing pattern of single leg
Inhale press carriage out
Exhale return
The ball of the foot is on the footbar for which single leg exercise/s?
One leg bent
Bicycle
What is the spring tension for single leg?
2-3 Springs
What is the starting position for "hundred"?
Supine
Imprinted position
Legs parallel and adducted in air
Knees flexed (tabletop)
Elbows flexed by sides of body
Hands in straps, fingers long, palms facing away. Scapulae stabilized.
Should the tension be higher or lower of side splits adduction?
Lower
On side splits, what is the breathing pattern?
Abduction: exhale, press carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
How should single thigh stretch be initiated?
Exhale, press back foot against shoulder rest
Where should the springs be during single thigh stretch?
Same side as back knee on carriage
How would you reduce the pressure on the knee during single thigh stretch?
Stand next to carriage, with one foot on floor, knee slightly bent and other foot against shoulder rest, knee slightly bent and resting on carriage
How would you teach Hip rolls
Supine, neutral, heels on footbar, ankles flexed, legs parallel hip distance apart, arms long by sides.
Ex. Without moving carriage, sequentially articulate spine off carriage from tail to upper thoracic until hip joints are as extended as possible and spine is neutral
In. Stay. Reaching knees over footbar
Ex. Extend knees to push the carriage out, lowering pelvis to make one line from shoulder to heels
In. Flex knees to return carriage, lifting pelvis to extend hips as much as possible, weight on upper thoracic
Ex. Without moving carriage, initiate from upper thoracic and sequentially articulate spine into carriage returning to neutral
How many reps for footwork?
10-12
How many reps for second position?
10-12
How many reps for single leg?
5-10
How many reps for bend and stretch?
10
How many reps for lift & lower?
5
How many reps for adductor stretch?
5
How many reps for short spine?
5
How many reps for midback series?
5 each
How many exercises are in the midback series? Name them
5
Triceps press
Straight down
45 degrees
Side
Circles
How many reps for back rowing preps?
5-10
How many exercises are available for back rowing preps? Name them
8
Plow
Open elbows
Airplane
Biceps curls
Triceps
Roll-down
Roll-down with biceps curls
Roll-down with obliques
How many reps for side arms sitting?
5-10
How many reps for side twist sitting?
5 [Show Less]