Balanced Body Cadillac Manual De Instrucciones página 15

SEATED PUSH THROUGH, LEVEL 1
6 reps
Springs: 1 short spring from above on Push-through Bar
Focus
» Breath – exhale stretch forward, inhale stretch up or reverse
» Spinal flexion and extension
» Hamstring flexibility
» Scapula stability/mobility
» Abdominal hollowing and lift
» Coordination of breath with spinal mobility
Precautions
» Some back injuries,
shoulder injuries
Prerequisites
» Mat – Spine Stretch
Starting Position
» Sit on table facing tower end, with feet against upright bars,
and both hands on the Push-through Bar (knees can be bent
or straight depending on flexibility).
Standard Exercise
» Push bar down, curve spine forward beginning with top of
head, reach the bar forward and stretch.
» Return by hollowing out abdominals and stacking one
vertebra on top of another until sitting up on the sit bones.
» Press bar up and lean forward from hips with a flat back
before beginning again
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