Ab Curl Variation / Level 2

Set Up:
White Spring

Cue Body Position Set Up
Sitting in center of carriage, facing side. Have straps on shoulder blocks to
set up.

Shuffle forward, sitting on the edgeof the carriage.
Pick up the front strap and pass to opposite hand.
Bring yourself down to lie on the carriage.
Legs to table top, & free hand behind head to support in neutral.

Layer 1

Curl up and start to pulling the strap across body, reaching knuckle towards footbar.
Reverse that movement to return, lowering head, neck and shoulders back
to neutral.
Repeat, working here for 30-45 seconds.

Layer 2

Curl up and hold the arm out, extend both legs out, while holding everything else still.
Bring the legs back to tabletop and reverse the arm back in.

Progression
Lower the legs a little.

Layer Three

Curl up, extend arm & legs to hold and just bend & extend arm at
elbow.

Reset
Lower feet down to ground to rest and reset between layers.

Set Up / Round 2

Second round we are switching strap to the inside hand, &
other hand supports head.
Float legs back up to tabletop.

Layer 1
Curl up & hold. Reach finger tips to ceiling, holding tension in strap.
Bend arm and lower elbow & head down.
Work her for 30 seonds.

Layer 2

Curl up, extend finger tips up & hold arm here.
Extend footbar leg.
Return leg to table top, lower head neck & shoulders down.
Repeat.

Layer 3
Curl up, extend leg if its there.
With hand holding strap, can you push an inch toward footbar,
and release back. Repeat for 5-10 seconds.

Finish with a hold.