Balanced Body Studio Reformer Manual Del Usuario página 17

CHARIOT, LEVEL 1
10 reps Springs: 1 – 2 Bar: None
Focus
» Breath - exhale roll down/inhale roll up or inhale down/exhale
up
» Spinal flexibility
» Abdominal strength
» Shoulders down
» Neck long
» Soft hip flexors
Precautions
Back injuries, neck injuries, hip flexor injuries. Be cautious with
osteoporosis
Prerequisites
Comfort in spinal flexion
Starting position
Seated facing ropes, knees bent, loops in hands with arms
straight and elbows soft
Standard Exercise
Hold loops with arms straight, roll down, curving back and
staying lifted, roll back up maintaining slight flexion in spine
Oblique Variation
Rotate knees to one side and torso to the other, roll down, switch
rotation and roll up
Arm work Variations
Roll back and with low back on carriage add bicep curls or
deltoid lifts for 3 reps, roll up
HUNDRED, ALL LEVELS
10 sets Springs: 1 – 3
Bar: None Loops: Regular
Focus
» Percussive breathing - in for 5, out for 5
» Stable pelvis – imprinted or neutral
» Hollow abdominals
» Abdominal strength
» Shoulders down
» Neck long
Precautions
Back injuries, neck injuries, hip flexor injuries, osteoporosis
Prerequisites
Hundred on the mat
Starting Position
Lying supine on carriage, knees at 90 degrees, hands in loops,
arms to ceiling
Level 1
Knees bent at 90 degrees, reach arms to sides as the head and
upper body lift off the carriage, pulse arms with breath, 5 pulses
on the inhale, 5 pulses on the exhale
Loops: Short
Headrest: Up
Level 2
Legs straight up to ceiling, reach arms to sides as the head and
upper body lift off the carriage, pulse arms with breath
Level 3
Reach arms to sides as the head and upper body lift off the
carriage, straighten legs to ceiling then lower legs keeping low
back on mat, pulse arms with breath
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