Balanced Body Allegro Manual Del Usuario página 30

FEET IN STRAPS SIDELYING – ADDUCTOR PULL,
LEVEL 1-3
Springs: Long springs from middle position
Loops: Around arches
Reps: 10
Focus
» Breath - exhale down/inhale up
» Correct side-lying position
(waist up, hips and shoulders in line)
» Hollow abdominals
» Pelvic stability and isolation of the leg from the pelvis
» Adductor, medial hamstring and external rotation
strengthening
Precautions
Some back injuries, knee injuries, and unstable sacroiliac joints
Starting Position
Lie on your side on Allegro Tower with back of body in line with
back edge of mat and legs slightly forward.
Support body by bracing the bottom arm against upright pole or
resting head on arm.
Place loop around arch
Standard Exercise
Pull top leg down toward bottom leg.
Maintain correct side-lying position.
Variations: parallel, turned-out (larger range of motion),
turned-in.
Ovals
Maintaining correct alignment, move top leg in a small circle in
both directions.
Variations: parallel, turned-out, turned-in
Front-Back Kick
Maintaining correct alignment, swing top leg forward and back
(as in the Side Kick on the mat).
Variations: parallel, turned-out, turned-in
30
Adductor Pull
Front-Back Kick