Back Rowing Preps on box Foundation (#049)
Foundation Level
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8m 41s
Double leg to single leg table top:
Same springs as footwork to provide stability.
This exercise targets the hamstrings and spinal mobility.
Prenatal: Ok for Trimester 1
Trimester 2 & 3 stay on double leg. Can also do this move woff the reformer on a swissball as an option if more comfortable.
Set up:
Long Box against shoulder blocks.
1 Blue Spring. Stronger client might require BW.
Sitting on box facing risers with feet on headrest (remove headrest cushion and be sitting far enough back that calves rest on edge of box).
This exercise targets our shoulder retraction muscles and postural muscles. It contains a Pull movement.
1.Straight arm plough / add a hold at halfway and an A frame then return / hold into A frame. Cue a squeeze together of shoulder blades.
2.Triceps / extend arms behind and bend and straighten elbows
3.Biceps / hold bicep curl add a 1/2 curl back / hold 1/2 curl back just the biceps
4.Open elbows / add a snow angel / finish with snow angels
What to look for:
-Rounding spine (Aim to keep posture tall and lengthened to ceiling / try not to hinge backwards
-Slack in ropes or jerking carriage (cue to slow down and stronger clients may need an extra white (1/4) spring
-Hinging back in the 1/2 curl back - tuck tailbone and aim too hold pubic bone drawing towards belly button as you try and lie your jean pockets onto the box.
-Keep ribs drawing to hips and eye gaze forward.
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