Balanced Body The Contrology Cadillac Manual Del Usuario página 12

Exercises for the Contrology
THE LEG SERIES - LEG CIRCLES
Set-Up: Leg springs with loops, hooked from the rollback
bar side
Repetitions: 5 each direction
Goals:
» Coordinate lower body movement with torso stability
» Strengthen the legs
Precautions
» Knee injuries
» Some shoulder injuries – place the arms by the side to
accommodate.
Prerequisites
» Mat - Single Leg Circle
» Reformer - Frogs / Leg Circles
Starting Position
» Place the feet in the loops of the straps and bend the knees
into the chest in the frog position - Heels together, toes apart
and the knees approximately shoulder width.
» Bring the arms over the head on to the polls- thumbs and
fingers together. The arms should be high enough so that
back can stay flat on the mat.
» Press into the poles to bring the shoulders down and connect
into the back.
Instructions
» Starting in the frog position, press the legs out straight. The
pelvis should remain flat on the mat.
» Open the legs to the width of the Cadillac
» Press down towards the mat without letting the back arch
» Bring the legs together and back to the starting position
» Repeat five times and reverse
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Cadillac
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