Advanced Exercise

Question 1

Hamstring Pull 2

Block (Abdominal Work)

Answer 1

Set-up: Lying supine, head and chest lifted, fingers interlaced behind head, legs together perpendicular to mat

Movement:
Exhale - reach one leg to mat, reach other leg toward chest, two pulses
Inhale - switch legs

Muscle Focus
Abdominals

Objectives:
Trunk stabilization
Abdominal Strength
Pelvic Lumbar stabilization

Cues:
Keep shoulders relaxed
anchor bottom leg on mat and keep stable (no pulses)
maintain stability of trunk, pelvis and upper girdle as legs change

Question 2

Hamstring Pull 3

Block (Abdominal Work)

Answer 2

Set-up: Starting in a Hamstring Pull 2 position

Movement:
exhale - reach one leg to mat, reach other leg toward chest, rotating trunk, two pulses
Inhale - switch

Muscle Focus:
Abdominals with oblique emphasis

Objectives:
Abdominal strength with oblique emphasis
Pelvic stabilization

Cues:
Keep elbows wide
anchor bottom leg on mat and keep stable (no pulses)
maintain stability of trunk, pelvis and upper girdle as legs change

Question 3

Shoulder Bridge

Block (Bridging)

Answer 3

Set-up: Starting in up phase of Pelvic Curl, lift one leg knee bent at 90 degrees, straighten leg toward ceiling

Movement:
exhale - lower straight leg down, plantar flexing foot
inhale - straight leg up, dorsi flexing foot

Muscle Focus:
abdominals
Hamstrings

Objectives:
Pelvic Lumbar stabilization
hamstring and back strength
hip flexor control and stretch

Cues:
stretch back of straight leg during lift phase
stretch front of straight leg during lower phase
maintain consistent height between pelvis and mat

Question 4

Control Balance

Block (Spinal Articulation)

Answer 4

Set-up: Starting with Roll Over, transfer arms from sides of body to overhead, anchor feet into mat, hold feet (or calves) with hands)

Movement:
exhale - extend one leg toward ceiling, two pulses
inhale - switch legs
exhale - extend opposite leg toward ceiling, two pulses
inhale - switch legs

Muscle Focus:
Hip extensors

Objectives:
Hip Flexor stretch
Trunk stabilization
hip extensor control

Cues:
Keep weight on shoulder girdle
Minimize weight on cervical spine
Keep pelvis and trunk still as legs changes
lift hips

Question 5

Jack Knife

Block (Bridging)

Answer 5

Set-up: Lying supine, arms by of body, legs straight on a diagonal line

Movement:
Inhale - raise legs, perpendicular to mat
exhale - roll over
inhale - lower legs, swiftly lift legs toward ceiling, body reaching a vertical position
exhale - slowly roll down, return to starting position

Muscle Focus:
Abdominals
Hip extensors

Objectives:
Spinal articulation
abdominal control
hip extensor strength

Cues:
Roll down with feet opposite face
Control spinal flexion when rolling over and rolling down
Utilize extensors of hip, shoulders and back to achieve vertical position

Question 6

Hip Circles Prep

Block (Lateral Flexion/Rotation)

Answer 6

Set-up: Sitting in a V position, arms extended back, fingers facing away from body, legs on a diagonal line

Movement:
inhale - shift both legs to one side
exhale - circle legs down and around to opposite side, return to starting position
five in one direction and change sides

Muscle Focus:
Abdominals with oblique emphasis
Back extensors

Objectives:
Abdominal strength with oblique emphasis
Hip Flexor control

Cues:
Keep shoulder girdle still
Avoid hyperextension of lumbar spine
Shift pelvis and legs together as one unit
elbows down to modify

Question 7

Side Kick Kneeling

Block (Lateral Flexion/Rotation)

Answer 7

Set-up: Kneeling on one knee, hand under shoulder, top leg lifted to hip height or higher, top hand behind head

Movement:
exhale - swing leg forward dorsi flexing foot, two pulses
inhale - swing leg back plantar flexing foot, two pulses

Muscle Focus:
hip abductors
shoulder stabilizers

Objectives:
Trunk stabilization
Hip flexor control and stretch
Hip extensor control and stretch

Cues:
Do not sink into shoulder
Maintain trunk and pelvic stabilization
keep height of “swinging” leg consistent

Question 8

Side Bend

Block (Lateral Flexion/Rotation)

Answer 8

Set up: Sitting sideways, weight on one side of pelvis and on supporting arm, legs slightly bent, top leg in front of bottow leg, top arm resting at side

Movement:
inhale - lift pelvis away from mat, straighten legs, raise top arm to shoulder height