Side Arm Series / Foundation suitable / Blue Spring (#007)
Prenatal
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2m 3s
Goals / Great weight bearing cluster that builds up familiairty in a 4 point position, control of carriage, and coordination.
Muscle focuses are trunk, shoulder and glutes.
A good Foundation and Level 1 exercise as spring tension can be added for increased stability, or lowered if clients need a challenge.
Level 2 / Start with a white quarter spring / could build more variation as part of a bigger cluster - planks for example.
Progressions are optional, with lots of options for clients.
(Prenatal note - clients may need additional spring support. For third trimester on (or if clients needs it) keep three points of contact.
Up Next in Prenatal
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Side Plank Opt 1 / On Floor (#040)
Side Plank on Floor
Suitable for Foundation to Level 1
Highly stable, great for beginners and prenatal.
Progresses towards standing on carriage which would be a progression for Level 1 clients, building towards Star.Set Up /
Foot Bar up. Standing behind machine.
Could start this move wi... -
Side Plank Opt 2 / Box by Shoulder Bl...
Side Plank Variation
Aim: Build strength into shoulders, side abs and core. Progress clients incrementally towards the Star exercise.
Set Up /
Blue Spring or see notes for Regression option below.
Box in front of Shoulder Blocks / Foot-bar down
Knees on platform. Feet will hang off ba... -
Reverse Knee Tucks / Level 1 (#030)
Reverse Knee Tucks
Set Up / Blue Spring
Facing shoulder blocks, walk hands onto rails.
A little bit of space between knees and blocks.
Bring weight forward so shoulders are over hands.Layer 1 / Base
Tuck knees under hips, keeping shoulders over wrists, release knees back. 45 - 60 se...
