Intermediate Seated

Question 1

What is the goal of Saw?

Answer 1

To increase mobility in the torsos and articulation of the spine.

Question 2

What is the muscle focus, pelvis shape, spinal shape and contraindications of the saw?

Answer 2

Muscle focus: obliques/multifidis
Spine shape: neutral/flexion
Pelvis: neutral
Contraindications: herniated disc

Question 3

What are the mobilisers of the Saw?

Answer 3

Rectus abdominis, obliques and erector spinae.

Question 4

What are the stabilisers of the saw?

Answer 4

Pelvic floor, TA, shoulder girdle stabilisers; mid trapezius, rhomboids and the abductors.

Question 5

What is the goal of seal?

Answer 5

To challenge abdominals to maintain stability in full flexion against movement. It builds on rolling like a ball as it adds time in suspension whilst feet clap.

Question 6

What are the muscle focus, spinal shape, pelvis shape and contraindications of the seal?

Answer 6

Muscle focus: abdominals
Spinal shape: flexion
Pelvis shape: posterior tilt
Contraindications: herniated disc, 2nd/3rd trimester of pregnancy.

Question 7

What are the mobilisers of the seal?

Answer 7

Rectus abdominis, obliques, pectorals major:

Question 8

What are the stabilisers of the seal?

Answer 8

TA, pelvis floor, obliques, rectus abdominis, hip flexes, shoulder girdle stabilisers esp mid/lower traps, abductors.

Question 9

What is the goal of an open leg rocker?

Answer 9

Now we have established a client can access an open leg rocker balance, we now challenge the client to stabilise the spinal shape in a rocking motion against the weight of the legs.

Question 10

What are the muscle focus, spinal shape, pelvis shape and contraindications of the open leg rocker?

Answer 10

Muscle focus: abdominals
Pelvis shape: posterior tilt
Spinal shape: lumbar flexion
Contraindications: Hermiated disc, 2nd/3rd trimester of pregnancy.

Question 11

What are the mobilisers of the open leg rocker?

Answer 11

Rectus abdominis, obliques

Question 12

What are the stabilisers of the open leg rocker?

Answer 12

TA, pelvic floor, hip flexes, rectus abdominis, casts of quadriceps, shoulder girdle stabilises, adductors with ring or ball, abductors.

Question 13

What is the goal of the leg pull back?

Answer 13

To strengthen the hip and shoulder extensors, whilst stabilising the spine in neutral.

Question 14

What is the muscle focus, spinal shape, pelvis shape and contraindications of the leg pull back?

Answer 14

Muscle focus: hip extensors, shoulder girdle
Pelvis shape: neutral
Spinal shape: neutral
Contraindications: wrist or shoulder issues

Question 15

What are the mobilisers of the leg pull back?

Answer 15

Hip extensors (hamstrings and gluteus maximus)

Question 16

What are the stabilisers of the leg pull back?

Answer 16

TA, pelvic floor, obliques, rectus abdominis, multifidis, hip
Adductors, quadriceps, shoulder girdle stabilisers.

Question 17

What is the goal of the hip circles prep?

Answer 17

To strengthen the obliques against the weight of the legs.

Question 18

What is the muscle focus, spinal shape, pelvis shape and contraindications of the hip circles prep?

Answer 18

Muscle focus: abdominals
Spinal shape: J-curve
Pelvis shape: posterior tilt
Contraindications: herniated disc, 2nd/3rd trimester of pregnancy and shoulder issues.

Question 19

What are the mobilisers of the hip circle prep?

Answer 19

Hip flexes and obliques.
(Knee extensors on cancan)

Question 20

What are the stabilisers of the hip circles prep?

Answer 20

TA, pelvic floor, obliques, rectus abdominis, shoulder girdle stabilisers, adductors and multifidis.