Abdominal Work

Question 1

Pike Standing

Fundamental

Answer 1

Set Up: Standing in front of Wunda Chair, legs straight and
parallel, roll down placing hands on pedal, shoulders over wrists, lower pedal to base of Chair

• *Exhale:** Lift trunk, shoulders in line with hip joints
• *Inhale**: Lower trunk
• *Exhale**: Lift trunk, shoulders in line with hip joints
• *Inhale**: Lower trunk
• *Final Exhale**: Roll up to standing position, return to start position

MUSCLE FOCUS • Spinal flexors
• Scapular stabilizers

OBJECTIVES • Spinal flexor control
• Scapular stabilization
• Lower back stretch

CUES • Maximize spinal flexion
• Maintain scapular stabilization
• Maintain perpendicular alignment of legs
• Keep head aligned with spine, eyes directed toward legs

Question 2

Pike Standing Reverse

Fundamental

Answer 2

Set Up: Standing in back of Wunda Chair, legs straight and
parallel, roll down placing hands on pedal in line with
shoulders, flatten trunk into neutral spine position
Resistance: light to medium
Exhale: Round trunk
Inhale: Flatten trunk into neutral spine position
Exhale: Round trunk
Inhale: Flatten trunk into neutral spine position
Final Exhale: Roll up to standing position, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Scapular stabilizers

OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Scapular stabilization
CUES • Maximize spinal flexion when lifting pedal, shoulders horizontally aligned with hips
• Maintain perpendicular alignment of legs, equal weight on feet
• Keep head aligned with spine

Question 3

Pike Sitting

Intermediate

Answer 3

Set Up: Sitting on Mat facing Wunda Chair, legs straight and
together, feet plantarflexed on front edge of chair, arms straight, shoulder width apart, hands placed on pedal, trunk in C curve position
Resistance: extra light to light
Exhale: Lower arms, pressing pedal down
Inhale: Raise arms, lifting pedal up, return to start position

MUSCLE FOCUS • Spinal flexors
• Shoulder extensors

OBJECTIVES • Spinal flexor strength
• Shoulder extensor strength
• Trunk stabilization
CUES • Keep arms straight
• Keep legs straight and together
• Maintain scapular stabilization
• Maintain C curve position

Question 4

Pike Front

Advanced

Answer 4

• *Set Up**: Standing on pedal facing Wunda Chair, legs straight, hip width apart, feet plantarflexed, arms straight, shoulders over wrists, hands placed on outside of back edge of chair,trunk rounded
• Resistance: medium*
• *Exhale:** Raise body, lifting pedal up
• *Inhale:** Lower body, pressing pedal down (without touching bottom)
• *Final Inhale:** Lower body, return to start position

MUSCLE FOCUS • Spinal flexors
• Scapular abductors
• Shoulder flexors
OBJECTIVES • Spinal flexor strength
• Scapular abductor control
• Shoulder flexor strength

CUES • Maximize spinal flexion
• Keep shoulders over wrists, avoid shoulders moving forward
• Maintain scapular stabilization
• Keep head aligned with spine, eyes directed toward body

Question 5

Torso Press Sit

Advanced

Answer 5

Set Up: Sitting facing back of Wunda Chair, arms straight,
shoulder width apart, hands placed on pedal, palms
facing forward, legs straight and together, parallel to Mat, feet plantarflexed
Resistance: extra light to light
Inhale: Lower trunk, pressing pedal down
Exhale: Raise trunk, lifting pedal up, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Hip flexor control
CUES • Maintain trunk stabilization
• Keep head aligned with spine
• Keep legs stable
• Hinge around hip and shoulder joints