exercises HIGH BRIDGE
continued EXERCISE
2. HANDS ON FOOTBAR
INHALE
stabilize spine and hips in extension and press knees away to slightly decrease hip extension and press carriage out.
EXHALE
stabilize spine and hips in extension, do not allow lumbar spine to extend further and slightly increase hip extension to pull knees in and return carriage.
footbar position #1, 2 springs STARTING POSITION
Kneel against shoulder rests facing pulleys with body in a ‘bridge’ position, arms reaching overhead to footbar. Spine in extension with front of torso facing ceiling. Hips fully extended, legs parallel with knees flexed and pressed against shoulder rests. Arms reaching overhead to hold footbar, elbows as extended as possible. Scapulae stabilized.
Complete 5 repetitions.
Getting into Starting Position
1. reach arm up
2. extend back
Hands on Footbar
1. starting position
88
E X E R C I S E S • A D VA N C E D R E F O R M E R M A N U A L
2. press out
3. return © 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.