Balanced Body Allegro Reformer Manual - page 25
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FEET IN STRAPS, LEVEL 1
Reps: 6
Set up: 2 springs
Bar: Any
Loops: Regular
Focus
»
Breath - exhale out/inhale in or inhale out/exhale in
»
Spine to mat or neutral spine
»
Hollow abdominals
»
Abdominal strength
»
Pelvic Stability
»
Hamstring, adductor and gluteal strength
»
Hamstring and adductor flexibility
»
Leg and hip alignment
»
Hip range of motion
Precautions
Hip flexor injury, limited hamstring flexibility, back injuries, weak
abdominals
Prerequisites
Adequate hamstring flexibility, ability to stabilize the back,
Hundred
Starting Position
Supine on carriage, loops around arches
Leg lowers
Hips stable, begin with inner thighs together, lower and raise legs
Variations: Legs parallel, turned out or turned in Magic circle or
ball between the legs
Scissors
Hips stable, begin with inner thighs together, open legs to sides
and return
Variations: Legs stay over hips, legs move down toward the bar
while carriage moves (V’s)
Circles
Hips stable, begin with inner thighs together, moving legs down
and around in circles or D’s, reverse directions Variations: Legs
parallel, turned out or turned in, or knees in straps.
Starting Positions - Leg Lowers 1
Leg Lowers 2
Scissors 1 / Circles 1
Scissors 2
Circles 2
Circles 3