Abdominal Work Flashcards
Roll-Up with RUBar
Intermediate
Warm-Up Series
Set Up: Sitting upright, crossbar at eye level, legs straight and
together, feet plantarflexed, holding RUBar, arms
straight and shoulder width apart, round trunk
into C Curve
Resistance: light to medium
Exhale: Roll down to neutral spine position
Inhale: Pause
Exhale: Roll up, return to start position
Inhale: Pause
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Trunk stabilization
CUES • Maintain C curve position when rolling down and rolling up
• Pause when shoulders are aligned above hip joints
• Keep head aligned with spine
• Maintain scapular stabilization
Mini Roll-Up
Intermediate
Warm-Up Series
Set Up: Lying supine in neutral spine position, legs bent and
parallel, feet hip width apart, arms straight and shoulder
width apart, hands holding PTBar, lift to Chest Lift
position ), shoulders under PTBar
Resistance: light to medium
Exhale: Lift trunk
Inhale: Lower trunk, return to start position
Final Exhale: Lower trunk to supine position
MUSCLE FOCUS • Spinal flexors
• Shoulder flexors
OBJECTIVES • Spinal flexor strength
• Pelvic lumbar stabilization
CUES • Maintain scapular stabilization
• Maintain C curve position while lifting and lowering
• Minimize use of arms
• Maintain pelvic lumbar stabilization
Mini Roll-Up Oblique
Intermediate
Warm Up Series
Set Up: Start in Mini Roll-Up position, one hand holding
PTBar, palm facing up aligned with shoulder, other hand
behind head, lift to Chest Lift position, rotate trunk to
Chest Lift with Rotation position
Resistance: light to medium
Exhale: Lift trunk
Inhale: Lower trunk, return to start position
Final Inhale: Return to center, lower trunk to supine position
Change sides after 5 repetitions
MUSCLE FOCUS • Spinal rotators
• Spinal flexors
• Shoulder flexors
OBJECTIVES • Spinal rotator strength
• Spinal flexor strength
• Pelvic lumbar stabilization
CUES • Maintain pelvic lumbar stabilization
• Maximize rotation while avoiding lateral flexion
• Maintain engagement of abdominal obliques
• Keep nose aligned over sternum
Roll-Up with PTBar
Intermediate
Warm-Up Series
Set Up: Lying supine in neutral spine position, arms straight and shoulder width apart, hands holding PTBar, legs straight and together, feet plantarflexed
Inhale: Lift head and chest
Exhale: Roll up to upright sitting position, arms overhead
Inhale: Bend arms, straighten arms
Exhale: Roll down, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder flexors
• Scapular stabilizers
OBJECTIVES • Spinal flexor and spinal extensor control
• Shoulder stretch
• Scapular stabilization
CUES • Bend arms until PTBar is aligned with top of head
• Maintain scapular stabilization
• Maintain slight shoulder external rotation and reach elbows out to sides when bending arms
• Maintain trunk stabilization
Roll-Up Bottom loaded
Intermediate
Warm Up Series
Set Up: Lying supine in neutral spine position, arms straight and shoulder width apart, hands holding PTBar, legs
straight and together, feet plantarflexed
Resistance: light to medium
Inhale: Lift head and chest
Exhale: Roll up to upright position, arms overhead
Inhale: Bend arms, straighten arms
Exhale: Roll down, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder flexors and abductors
• Elbow extensors
OBJECTIVES • Spinal flexor and extensor control
• Shoulder flexor and abductor strength
• Scapular stabilization
CUES • Bend arms until PTBar is in line with top of head
• Maintain slight shoulder external rotation when bending arms
• Co-contract abdominals and back extensors to stabilize trunk
Teaser 1
Advanced
Set Up: Starting in Teaser 1 position (page 61 Mat MAWB),
arms straight and shoulder width apart, hands holding
PTBar
Resistance: light to medium
Exhale: Roll down
Inhale: Roll up, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
• Shoulder flexors
OBJECTIVES • Spinal flexor strength
• Spinal extensor strength
• Hip flexor strength
• Shoulder flexor control
CUES • Keep legs at consistent angle
• Articulate through spine when rolling down and up
• Use shoulder flexors to assist in establishing V position
• Keep arms straight
Bottom Lift with RUBar
Intermediate
Set Up: Lying supine in neutral spine position, arms straight and shoulder width apart, hands holding RUBar, hips
externally rotated, legs straight and together, feet
dorsiflexed and placed on trapeze strap
Resistance: medium
Exhale: Roll pelvis and spine up, simultaneously move RUBar toward thighs
Inhale: Pause
Exhale: Roll spine and pelvis down, simultaneously move RUBar up, return to start position
MUSCLE FOCUS • Spinal flexors
• Shoulder flexors
• Hip extensors
OBJECTIVES • Spinal articulation
• Shoulder flexor control
• Hip extensor control
CUES • Maximize spinal articulation
• Establish straight diagonal line in top position
• Maintain tension in RUBar springs
Breathing with PTBar
Intermediate
Set Up: Lying supine in neutral spine position, arms straight and shoulder width apart, hands holding PTBar, hips
externally rotated, legs straight and together, feet
dorsiflexed and placed on trapeze strap Resistance: medium
Inhale: Move PTBar down and overhead
Exhale: Move PTBar up, return to start position
Inhale: Roll pelvis and spine up
Exhale: Roll spine and pelvis down, return to start position
Inhale: Roll up to Teaser 1 position (page 55)
Exhale: Roll down, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder flexors
• Hip extensors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Spinal articulation
• Hip extensor control
CUES • Define three distinct phases in each repetition
• Keep elbows wide when moving PTBar down and overhead, and back to start position
• Maximize spinal articulation throughout
• Use shoulder flexors to assist in establishing V position
