Abdominal Work

Question 1

Chest Lift

Fundamental

Answer 1

Set Up: Lying supine, legs bent, shins perpendicular to floor, feet hip width apart, fingers interlaced behind head

Exhale: Lift head and chest
Inhale: Pause
Exhale: Lower chest and head, return to start position
Inhale: Pause
MUSCLE FOCUS • Spinal flexors
• Hip adductors

OBJECTIVES • Spinal flexor control and stretch
• Hip adductor control
• Pelvic lumbar stabilization
• Thoracic stretch

CUES • Keep elbows wide
• Keep legs parallel
• Support head with hands
• Keep lumbar spine in contact with barrel

Question 2

Reach

Fundamental

Answer 2

Set Up: Sitting in C curve position, arms straight, shoulder width apart, shoulder height, hands holding pole, legs bent and
together, shins perpendicular position to floor

Exhale: Roll down, lift arms up and overhead, simultaneously straighten legs creating straight line
Inhale: Pause
Exhale: Roll up, lift arms up and forward, bend legs, return to
start position
Inhale: Pause

MUSCLE FOCUS • Spinal flexors
• Shoulder flexors

OBJECTIVES • Spinal flexor control
• Shoulder flexor control
• Shoulder extensor control

CUES • Establish C curve position, shoulders directly above hips
• Establish straight line with body when in supine position
• Move trunk, arms and legs simultaneously when rolling down to supine position and rolling up to sitting position

Question 3

Overhead Stretch

Fundamental

Answer 3

Set Up: Sitting upright, arms straight, shoulder width apart,
shoulder height, palms facing each other, legs bent, shins perpendicular position to floor, feet hip width apart
Exhale: Roll down, lift arms up and overhead
Inhale: Circle arms around
Exhale: Roll up to C curve position
Inhale: Extend trunk, sit upright, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder flexors

OBJECTIVES • Spinal flexor control
• Shoulder mobility
• Thoracic stretch

CUES • Keep head aligned with spine
• Lift arms overhead when trunk reaches full extension
• Coordinate lifting head as arms circle around
• Rest back and head on barrel when arms are overhead

Question 4

Teaser Prep

Fundamental

Answer 4

Set Up: Lying supine, coccyx on edge of step, arms straight and
overhead, legs straight and together, feet plantarflexed,
body on diagonal line

• *Exhale:** Lift arms, head and chest up and forward, simultaneously lift legs to perpendicular position
• *Inhale:** Lower arms, head, chest and legs, return to start position

MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Shoulder flexors
• Shoulder extensors

OBJECTIVES • Spinal flexor strength
• Hip flexor strength
• Shoulder flexor control
• Shoulder extensor control
CUES • Lift legs perpendicular to floor, arms parallel to floor
• Engage abdominals prior to lifting legs
• Bring trunk close to legs to form pike position
• Allow lower back to sink into step of barrel