push-thru bar with springs from above PUSH-THRU WITH FEET FOCUS ■
FOCUS (EXERCISES 1–3)
maintain stabilization of pelvis against unilateral leg movement
ESSENCE (EXERCISES 1–3)
transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques concentrically to begin roll up, eccentrically at top, concentrically to begin rolling down, eccentrically at bottom; gluteus maximus and hamstrings concentrically to bring back of pelvis toward back of femurs, isometrically to maintain hips in extended position, eccentrically at bottom of roll down; obliques and multifidus to prevent rotation; scapular stabilizers
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maintain pelvis and spine neutral when legs lengthen to press bar through uprights
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imprint without sacrum leaving bed as knees flex, then lengthen legs toward ceiling
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articulate sequentially so each vertebra peels off bed separately during roll up and makes contact separately during roll down
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roll up only as far as upper thoracic, not on cervical spine
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maintain lumbar spine and pelvis neutral and pelvis neutral on femurs in top position
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maintain pelvis square; avoid rotation as one leg lifts off bar
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maintain pelvis stable in space as one leg lifts and/or as knees flex
TARGET MUSCLES:
gluteus maximus and hamstrings isometrically on supporting side as the other leg lifts; obliques challenged to prevent rotation [1, 3]
[2, 3] hamstrings concentrically to flex knees, eccentrically as knees extend
spine during articulation; pelvis on femur of supporting leg/legs; torso in up position STABILITY:
MOBILITY: spinal articulation; pelvis on femurs to roll; hip flexion and extension of gesture leg (in 1,3) SEQUENCING: spinal articulation from tail to upper thoracic on roll up, upper thoracic to tail on roll down COORDINATION:
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continued
complex sequence of movements with breath
MODIFICATIONS (EXERCISES 1–3) 1. PREP OMITTING ROLL UP. Just flex knees and control bar up as far as possible, keeping sacrum area on bed. Then flex knees and push bar through. 2. PREP OMITTING LEG LIFTS OR PUMPS. Just bring legs through and roll up without lifting legs off bar or pumping at top. Then roll down and push legs through. 3. FLEX KNEES. Keep knees slightly flexed during roll up and down. To focus on spinal articulation if legs cannot extend completely with sacrum on bed.
Modification 3
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1. starting position
2. flex knees
4. roll up
5. long line
I N T E R M E D I AT E & A D V A N C E D C A D I L L A C M A N U A L • E X E R C I S E S
3. lengthen legs halfway
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