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14 Cards in this Set
- Front
- Back
HUNDRED PREP reformer ABWK 11
X: reach arms down to side, parallel to floor, lift chest. I: return to starting. |
MF: ABDOMINALS
O: *AB STRENGTH |
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HUNDRED reformer ABWK 12
X: lift head, chest, legs. arms extend by sides. I: pause X:5counts I:5counts X10 |
MF: ABDOMINALS
O: *ABDOMINAL STRENGTH *PELVIC LUMBAR STABILIZATION |
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COORDINATION reformer ABWK 13
X:lift head,chest, arms extend to side, open and close legs. I: knees return to 90,lower head |
MF: ABDOMINALS
O: *ABDOMINAL STRENGTH *PELVIC LUMBAR STABILIZATION |
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ROUND BACK ref ABWK SBS 14
X: posteriorly tilt pelvis to C, curl back I: pause X: curl forward I:extend back erect position |
MF: ABDOMINALS
O:*AB STRENGTH *PELVIC LUMBAR STABILIZATION |
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FLAT BACK ref ABWK SBS 15
I:hinge back from hip joint X:return to start |
MF: ABS
BACK EXTENSORS O:*AB STRENGTH *TRUNK STABILIZATION |
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TILT reformer ABWK SBS 16
I: tile trunk to one side X: return to starting position. alternate sides |
MF: ABS WITH OBLIQUE EMPHASIS
O:*OBLIQUE CONTROL AND FLEXIBILITY |
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TWIST reformer ABWK SBS 17
I:rotate at waist, hinge at hip joint diagonally back. X: hinge back up then return to center. |
MF: ABS WITH OBLIQUE EMPHASIS
O:*AB STRENGTH, OBLIQUE EMPHASIS *TRUNK STABILIZATION |
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ROUND ABOUT reformer ABWK SBS 18
I:rotate at waist then hinge at hip joint diagonally back. X:rotate to other side, come up on logitudinal axis, return |
MF:ABS WITH OBLIQUE EMPHASIS
O:*AB STRENGTH, OBLIQUE EMPHASIS *TRUNK STABILIZATION |
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CLINB-A-TREE ref ABWK SBS 19
X: pump knee to chest 3 times keeping back straight. (see book) |
MF: ABS
O: *AB STRENGTH *BACK EXTENSOR CONTROL *HAMSTRING FLEXIBILITY |
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DOUBLE LEG REF ABWK ALISS 20
X: bring thighs to body I: back |
MF: ABS
O:*AB STRENGTH *PELVIC LUMBAR STABILIZATION *HIP FLEXOR STRENGTH |
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DOUBLE LEG W/ROT ref ALISS 21
X:bring thighs to body as one shoulder rotates to op. knee I: back. repeat o/s |
MF: ABS OBLIQUE EMPHASIS
O:*AB STRENGTH, OBLIQUE EMPHASIS *PELVIC LUMBAR STABILIZATION *HIP FLEXOR STRENGTH |
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BACKSTROKE reformer ABWK LBS 22
I:extend arms &legs up E:circle arms out and by side, legs circle around, return. |
MF:ABS
O:*AB STRENGTH *PELVIC LUMBAR STRENGTH |
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TEASER PREP reformer ABWK LBS 23
I:roll up bringing arms around to sides, continue rolling up to flat back as arms reach up&front palms up |
MF:ABS
O:*AB STRENGTH *PELVIC LUMBAR STABILIZATION |
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TEASER reformer ABWK LBS 24
I:roll up bringing arms around to sides, reaching to front as lift into flat back, hands opposite shoulders |
MF:ABS
O:*AB STRENGTH *TRUNK STABILIZATION |
