Balanced Body The Contrology Manual Del Usuario página 22

THE PUSH THROUGH, SKILL LEVEL: FOUNDATION
Reps: 3
Apparatus Set-Up: Cadillac
Footbar: Down
Shoulder Block: Removed
Springs: Disengaged
Insert mat and caster cover pad: Inserted
Additional Set-Up: Push Through Bar attached to the upper spring
Precautions: Shoulder issues, neck issues
Skills needed to perform the basic exercise: The roll-up, the
roll back
Starting Position
» Sit facing the push-through bar with a tall back, legs long, and
feet flexed against the pole
» Place the hands on the bar, shoulder width apart
Focus
» Stretches the shoulders and chest
» Opens the back and the hamstrings
» Works the center
» Develops coordination
Movement Sequence
» Keep the arms straight and roll back towards the mat using
your center
» Press the bar down with straight arms, lift the rib cage up and over,
and stretch forward toward the poles
» Continue to reach into the bar, pull the center in, and roll back
towards the mat
» Lift the arms up and lengthen the back to return to the
first position.
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