Ladder Barrel

Question 1

Supine Stretch

Answer 1

S1
P.60
Modification: knees bent on box

Question 2

Back to Forward Bend

Answer 2

S2
P.108
Inhale and bring arms overhead, roll back and then inhale arms up and exhale curl up and forward
Variation: grab low rung

Good end of program standing exercise

Question 3

Bridging

Answer 3

S2
P.134
11
Shoulders at apex
Variations: start arms behind head, arms overhead

Question 4

Leg Stretch Series

Answer 4

S3
P.174
Hip touches top rung of bar
Facing front, facing side, pigeon, facing back

Question 5

Swan

Answer 5

S3
P.202
9
Start arms behind head
Variations: arms overhead (bend knees and shoot forward), rotation

Question 6

Horseback

Answer 6

S4
P.26
Arms in hug a tree, then arms overhead
Variations: parallel hips with spine flexion/extension - palms up and DF c flexion/PF c extensions

Question 7

Swimming and Grasshopper

Answer 7

S4
P.46
9
Swimming: navel at apex, inhale for 4 exhale for 4, focus on thoracic extension, can only kick legs, reverse position to use only arms
Grasshopper: teeter, then teeter with knee bend, then add heel clicks when knees extend

Question 8

Side Sit Up

Answer 8

S5
P.86
11
Might need to put feet on floor
Hands behind head to start, bottom leg in front (variation is top leg in front)
Variations: arms overhead, ballet, or add rotation towards barrel

Question 9

Short Box Series

Answer 9

S5
P.108
11
Full roll up, round back, flat back, twist, sidebend
Climb a tree: kick 3 times, walk hands up to ankles, roll down until leg perpendicular to floor

Question 10

Rollover/ Shoulder Stand

Answer 10

S6
P.184
9
Setting adjustment: kneel between barrel and foot bars, arms distance apart
Variations: knees bent on box, can scissor and bicycle once in shoulder stand