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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
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
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
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
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
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
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
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
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
DOUBLE LEG REF ABWK ALISS 20

X: bring thighs to body
I: back
MF: ABS

O:*AB STRENGTH
*PELVIC LUMBAR STABILIZATION
*HIP FLEXOR STRENGTH
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
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
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
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