Abdominal Work Flashcards
Hundred Prep
Fundamental
Set Up: Lying supine in neutral spine position, legs in tabletop
position, arms straight and perpendicular to floor, hands in straps, palms facing forward
Resistance: light to medium
Exhale: Lift head and chest, reach arms down to sides of body,
parallel to floor
Inhale: Lower head and chest, lift ams, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Shoulder extensors
OBJECTIVES • Spinal flexor strength
• Hip flexor control
• Shoulder extensor control
CUES • Move head together with upper girdle
• Maintain straight arms aligned with shoulders
• Keep eyeline directly forward when in trunk flexion
• Keep tension in straps throughout movement
Hundred
Intermediate
Set Up: Starting in Hundred Prep position (page 27)
Resistance: light to medium
Exhale: Lift head and chest, reach arms down to sides of body,
parallel to floor, straighten legs forward
Inhale: Prepare
Exhale: Pump arms up and down for 5 counts
Inhale: Pump arms up and down for 5 counts
Continue for 10 breath cycles
Final Exhale: Lower body, lift arms, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
OBJECTIVES • Spinal flexor strength
• Hip flexor control
• Shoulder extensor/flexor control
• Pelvic lumbar stabilization
CUES • Keep pumps of arms small
• Keep legs stable at safe height
• Maintain pelvic lumbar stabilization
Coordination
Intermediate
Set Up: Starting in Hundred Prep position (page 27)
Resistance: light to medium
Exhale: Lift head and chest, reach arms down to sides of body,
straighten legs forward, open legs, close legs
Inhale: Bend legs toward chest, lift arms, lower head
and chest, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Shoulder extensors
OBJECTIVES • Spinal flexor strength
• Hip flexor control
• Pelvic lumbar stabilization
• Shoulder extensor control
CUES • Keep feet opposite eye line when in trunk flexion
• Bend knees toward chest before lifting arms and lowering trunk
• Open legs no wider than footbar
Round Back
Short Box Series
Set Up: Sitting upright at front of Short Box, knees bent, feet
under foot strap, arms crossed and resting on chest
Resistance: all springs attached to hold carriage in place
Exhale: Round trunk into C curve, shoulders above hip
joints, lift arms parallel to floor, lower trunk back
Inhale: Pause
Exhale: Lift trunk to sitting C curve
Inhale: Straighten back and lower arms, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Hip flexor control
• Trunk stabilization
CUES • Initiate with trunk flexion prior to lowering trunk back
• Maintain C curve position during lowering and lifting phases
• In final phase extend trunk when shoulders are above hip joints
Flat Back
Intermediate
Short Box Series
- *Set Up**: Starting in Round Back position, hands interlaced behind head
- Resistance: all springs attached to hold carriage in place*
Inhale: Hinge trunk back
Exhale: Hinge trunk forward, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
OBJECTIVES • Spinal flexor strength
• Spinal extensor control
• Hip flexor strength
• Trunk stabilization
CUES • Avoid thrusting ribs forward
• Keep head aligned with spine
• Touch fingers loosely behind head
• Maintain co-contraction of abdominals and back extensors
• Move around hip joints
Tilt
Intermediate
Short Box Series
Set Up: Starting in Flat Back position (page 31) Resistance: all springs attached to hold carriage in place
Inhale: Arc trunk to one side
Exhale: Lift back to center, return to start position
Inhale: Arc trunk to opposite side
Exhale: Lift back to center, return to start position
Alternate sides
MUSCLE FOCUS • Spinal lateral flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Spinal lateral flexor control and stretch
• Spinal flexor control
• Spinal extensor control
CUES • Maintain co-contraction of abdominals and back extensors
• Keep both sit bones in contact with box as trunk arcs over
• Keep elbows wide and head aligned with spine
• Touch fingers loosely behind head
• Keep pelvis stable
Twist
Intermediate
Short Box Series
Set Up: Starting in Flat Back position (page 31)
Resistance: all springs attached to hold carriage in place
Inhale: Rotate trunk, lower trunk diagonally back
Exhale: Lift trunk to center, rotate to front, return to start position
Inhale: Rotate trunk, lower trunk diagonally back
Exhale: Lift trunk to center, rotate to front, return to start position
Alternate sides MUSCLE FOCUS • Spinal rotators
• Spinal flexors
• Spinal extensors
• Hip flexors
OBJECTIVES • Spinal rotator strength
• Trunk stabilization
• Hip flexor strength
CUES • Maintain co-contraction of abdominals and back extensors
• Keep both sit bones in contact with box
• Rotate on longitudinal axis prior to hinging diagonally back
• Return to longitudinal axis prior to facing front
Roundabout
Advanced
Short Box Series
- *Set Up:** Starting in Flat Back position (page 31)
- Resistance: all springs attached to hold carriage in place*
- *Inhale**: Rotate trunk, lower trunk diagonally back
- *Exhale**: Rotate to opposite side, lift trunk to center, rotate to front, return to start position
- Alternate sides*
MUSCLE FOCUS • Spinal rotators
• Spinal flexors
• Spinal extensors
• Hip flexors
OBJECTIVES • Spinal rotator strength
• Trunk stabilization
• Hip flexor strength
CUES • Maintain co-contraction of abdominals and back extensors
• Keep both sit bones in contact with box
• Rotate on longitudinal axis prior to hinging diagonally back
• Return to longitudinal axis prior to facing front
Climb-a-Tree
Advanced
Short Box Series
Set Up: Sitting upright at front of Long Box, one foot under
foot strap, other leg bent with thigh to chest, holding leg below knee
Resistance: all springs attached to hold carriage in place
Exhale: Pump knee to chest 3 times
Inhale: Straighten leg holding above ankle
Exhale: Round back, walk hands down leg 3 times beginning with outside hand, lifting leg to perpendicular to floor
Inhale: Arch back over box, circle arms overhead and around,
lift head and chest, rounding trunk, hold onto leg
Exhale: Walk hands up leg 3 times beginning with inside hand
Inhale: Straighten spine, bend leg, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Hamstring stretch
CUES • Keep leg perpendicular to floor as arms circle around
• Maintain pelvic lumbar stabilization as arms circle around
Double Leg
Intermediate
Abdominals Legs in Straps
Set Up: Lying supine, pelvis in front of shoulder rests
(approximately 1/4 way down carriage from shoulder
rests), legs in tabletop position, straps around thighs,
above knees, chest lifted, fingers interlaced behind head,
footbar down
Resistance: light to medium
Inhale: Straighten legs (not completely)
Exhale: Bend legs
MUSCLE FOCUS • Spinal flexors
• Hip flexors
OBJECTIVES • Spinal flexor strength
• Hip flexor strength
• Pelvic lumbar stabilization
CUES • Draw knees in toward forehead beyond tabletop position
• Maintain pelvic lumbar stabilization
• Maintain consistent height of trunk
• Maintain slight tension in straps when straightening legs
Double Leg with Rotation
Intermediate
Abdominals Legs in Straps
Set Up: Starting in Double Leg position (page 17)
Resistance: light to medium
Inhale: Straighten legs
Exhale: Bend legs, rotate trunk to one side
Inhale: Straighten legs, rotate trunk to center
Exhale: Bend legs, rotate trunk to other side
Alternate Sides
MUSCLE FOCUS • Spinal rotators
• Spinal flexors
• Hip flexors
OBJECTIVES • Spinal rotator strength
• Spinal flexor strength
• Hip flexor strength
• Pelvic lumbar stabilization
CUES • Keep elbows wide
• Maximize rotation while avoiding lateral flexion
• Maintain consistent height of trunk
• Maintain slight tension in straps when straightening legs
Backstroke
Advanced
Long Box Group
Set Up: Lying supine on Long Box, shoulders over back edge,
chest lifted, legs in tabletop position, arms bent, elbows wide,hands in straps, fingers touching (palms facing up), hands opposite forehead and above sternum, eyes focused forward
Resistance: light
Inhale: Straighten arms and legs to ceiling, externally rotate hips
Exhale: Circle arms out and around to sides, simultaneously circle legs out, around and together
Inhale: Bend arms and legs, internally rotating hips to parallel,
return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Shoulder adductors
OBJECTIVES • Spinal flexor strength
• Pelvic lumbar stabilization
CUES • Move arms and legs simultaneously
• Keep eye line directly forward
• Maintain maximum trunk flexion
