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10 Cards in this Set

  • Front
  • Back
PARALLEL HEELS reformer FTWK 1

X:extend legs
I:return to stopper.repeat
MF: HAMSTRINGS

O: *HIP EXTENSORS
*KNEE EXTENSOR STRENGTH
*WARM UP
PARALLEL TOES reformer FTWK 2

X: extend legs
I: return to stopper
MF: HAMSTRINGS

O: *HIP EXTENSOR, KNEE & ANKLE STRENGTH
*WARM UP
V POSITION TOES reformer FTWK 3

X: extend legs
I: return to stopper. repeat
MF: HAMSTRINGS

O:*HIP, KNEE EXTENSOR STRENGTH
*ANKLE PLANTAR FLEXOR STRENGTH
*WARM UP
OPEN V HEELS reformer FTWK 4

X: extend legs
I: return to stopper
MF: HAMSTRINGS

O: 8HIP & KNEE EXTENSOR STRENGTH
*WARM UP
OPENV TOES reformer FTWK 5

X: extend legs
I: return to stopper. repeat.
MF:*HIP & KNEE EXTENSOR STRENGTH
*ANKLE PLANTAR STRENGTH
*WARM UP
CALF RAISES reformer FTWK 6

I: dorsi flex feet
X:plantar flex feet
MF: *ANKLE PLANTAR FLEXORS

O:*ANKLE PLANTAR STRENGTH
*WARM UP
PRANCES reformer FTWK 7

I:for one cycle
X: for one cycle
MF: ANKLE PLANTAR FLEXORS

O: *ANKLE PLANTAR STRENGTH
*WARM UP
SINGLE LEG HEEL reformer FTWK 8

X: extend working leg
I: return to stopper. repeat.
MF: HAMSTRINGS

O: *HIP &KNEE EXTENSOR STRENGTH
*WARM UP
SINGLE LEG TOES reformer FTWK 9

X: extend working leg
I: return to stopper
MF: HAMSTRINGS

O: *HIP& KNEE EXTENSOR STRENGTH
*PLANTAR FLEXOR STRENGTH
*WARMUP
PREHENSILE reformer FTWK 10

X: extend leg continuing to wrap toes around bar& press heels down
I: return to stopper. repeat
MF: HAMSTRINGS

O: *HIP &KNEE EXTENSOR STRENGTH
*CALF STRETCH
*WARM UP