Side Arm Series / Foundation suitable / Blue Spring (#007)
Foundation Level
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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 Foundation Level
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Warm Up / Half curl back (#024)
Warm up / Half curl back
Setup
Shuffle forward to edge of carriage.
Sit tall on sit bones. Arms parallel to floor.Layer 1 /
Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
Repeat.Progression /
Curl back hold, open... -
Kneeling Side Arm Series / Level 1 (#...
Kneeling Side Arm Series with External Rotation
Set Up / Blue Spring or White for easier
Kneeling, knees a little wider.
Strap in foot bar hand. Dumbbells in head rest hand.
Arms in an X position across your front.Starting in a hover. Hinge forward and hover bottom off heels. (Hip...
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Alternate Side Arm Series for Level 1...
Side Arm Series Modification for Level 1
If you have clients in your class who can’t tolerate kneeling, you can set the class up sitting on the box as an alternate option.
Set Up /
Strap in foot bar hand, across front of body.
Sitting tall on sit bones.
Hold inside arm with dumbbell in...
