Balanced Body Allegro Reformer Manual De Instrucciones página 28

Reformer Exercises
FOOTWORK, ALL LEVELS
10 reps
Springs: 2 – 4 springs
Bar: Middle or High
Head rest: Up
FOCUS
» Breathing – exhale out/inhale in, or inhale out/exhale in
» Neutral spine
» Pelvic stability
» Hip, leg and ankle alignment
» Hip, leg and ankle strengthening
» Circulation
» Isolation – release unnecessary tension in the upper body and
hips
PRECAUTIONS
Sensitive to ankle, knee, hip flexion, spinal compression
STARTING POSITION
Supine on carriage, feet on foot bar, legs hip width apart
Heels
Heels on foot bar, push back and return
Toes
Ball of foot on bar, heels slightly raised, push back and return
Prehensile
Ball of foot wrapped around the bar, push back and return
Pilates V
Ball of foot on bar, turned out, low releve, heels together, push
back and return
Flex/Releve
Ball of foot on bar, parallel, legs straight, plantar flex ankle,
dorsiflex ankle, plantar flex ankle, bend knees, push back to
starting position
2nd position
Heels at ends of bar, slight turn out, push back and return
26
Heels
Prehensile
Running in place
Ball of foot on bar, dorsiflex one heel, bend the other knee,
alternate legs 20-50 times
Toes
Pilates V