Practical Exam - Wunda Chair / Ladder Barrel Flashcards
Swan Basic
Wunda Chair - Back Extension - Fundamental
Set up: Lying prone on Chair, hands on pedal, shoulders over hands, legs together and parallel to floor (head back!)
Resistance: Extra light to light
Movement:
Inhale: Extend trunk, lifting pedal up
Exhale: Lower trunk, return to starting position
Muscle Focus: Back extensors, Hammies (to keep legs up)
Objectives: Abdominal control, Scapular stabilization, Back extensor strength
Cues: Extend spine sequentially starting with head, Begin with body parallel to floor and shoulders over hands, Maintain abdominal engagement and adduction of legs throughout (Think abs, upper back, head back)
Back Extension Single Arm
Wunda Chair - Back Extension - Intermediate
Set up: Lying prone on Chair, one hand on pedal, shoulder over hand, other arm out to side, legs together and parallel to floor
Resistance: Light (1 on 2)
Movement:
Exhale: Extend trunk, lifting pedal up
Inhale: Lower trunk, return to starting position
Muscle Focus: Back extensors (mid-back overload), Pelvic lumbar stabilization
Objectives: Back extensor strength
Cues: Keep legs still, Avoid lateral movement of trunk, Extend spine sequentially starting with head, Maintain abdominal engagement
Frog Back
Wunda Chair - Arm Work - Intermediate
Setup: Facing away from the chair, on toes with heels together in a small V position, knees bent in a frog position, hands on front of chair fingers facing forward, elbows bent and facing back. BOOTY BACK, shoulder blades back, chest in front of pelvis.
Resistance: Medium to heavy (2 blacks on top)
Movement:
Exhale: straighten elbows, lifting body and pedal
Inhale: bend elbows, return to starting position
Muscle Focus: Triceps, Anterior deltoid
Objectives: Scapulae stabilization, Elbow extensor strength, Shoulder flexor strength
Cues: Elbows reach back throughout, Maintain upright position of trunk, Keep distance between pelvis and heels constant and as small as possible. BOOTY BACK, shoulder blades back, chest in front of pelvis.
Hip Opener (Wunda Chair)
Wunda Chair - Leg Work - Intermediate
Set up: Lying supine in a neutral spine position, sides of feet on pedal, soles pressed together, hips externally rotated, pedal pressed halfway down
Resistance: Light (1 spring)
Movement:
Exhale: Extend hips, lowering pedal down
Inhale: Flex hips, return to starting position
Muscle Focus: Hip external rotators
Objectives: Hip extensor control, Hip external rotator control, Pelvic lumbar stabilization
Cues: Maintain neutral pelvis, Maximize work of hip external rotators, Reach knees out and down toward floor. PASSIVE lift.
Leg Press Standing
Wunda Chair - Leg Work - Fundamental
Set up: Standing facing the chair (not too close, about 2 feet?), one foot on floor, other foot with toes on pedal, plantar flexed, arms out to sides
Resistance: Light
Movement:
Exhale: Extend hip, lowering pedal
Inhale: Flex hip, return to starting position
Muscle Focus: Hammies
Objectives: Balance, Hip extensor control, knee extensor control
Cues: Do not lean forward, Initiate movement from hamstrings (feel the PULL of hammie), Maintain plantar flexion on the pressing foot
Shrugs
Wunda Chair - Arm Work - Fundamental
Setup: Sitting upright on a box with back to the chair, knees bent & parallel, hands on pedal, fingers facing body, arms straight pressing pedal down
Resistance: Medium (2 blacks, 2nd from bottom)
Movement:
Inhale: passively let springs push up (elevate scapulae)
Exhale: press pedal down (lower scapulae)
Muscle Focus: Mid & lower trapezius, Serratus
Objectives: Trunk stabilization, Scapulae depressor strength
Cues: Avoid leaning back, Keep arms straight throughout, Elevate shoulders toward ears rather than forward or back
Side Stretch
Wunda Chair - Lateral Flexion / Rotation - Fundamental
Set up: Sitting sideways on Chair, one leg straight, foot plantar flexed touching floor, other leg bent on top of chair, foot resting on back of chair, one hand on pedal, other hand behind head or reaching overhead
Resistance: Extra light or light
Movement:
Inhale: Laterally flex trunk, pressing pedal down
Exhale: Lift trunk, return to starting position
Muscle Focus; Abdominals with oblique emphasis
Objectives: Lateral flexor stretch, Abdominal control with oblique emphasis
Cues: Maintain pelvic stabilization! (watch for pelvic rotation), Keep straight leg in contact with floor, Start with trunk and leg on a diagonal line, Imagine moving between two panes of glass.
Wunda Chair Footwork Resistance
2 heavy - both feet seated work
1 heavy - calf raises
1 medium - single leg seated work
Side Kneeling Arm
Wunda Chair - Arm Work - Intermediate
Set up: Kneeling sideways to the chair, legs shoulder width apart (lower legs parallel), inner leg against front edge of chair, trunk in lateral flexion, inside hand on pedal fingers facing forward (elbow pointing straight back!), upper arm overhead with elbow slightly bent, shoulder internally rotated palm facing up, head rotated to look at pedal
Resistance: Light to medium
Movement:
Inhale: Bend elbow, lifting pedal up
Exhale: Straighten elbow, return to starting position
Muscle Focus: Triceps
Objectives: Tricep strength, Abdominal oblique stretch
Cues: Avoid rotation of pelvis and trunk, Maintain scapula stabilization, direct elbow straight back as it bends
Hamstring Curl
Wunda Chair - Leg Work - Fundamental
Set up: Lying supine in a neutral spine position, heels on pedal, knees bent, legs parallel
Resistance: Light
Movement:
Exhale: Bend knees, pressing pedal half way / mostly down
Inhale: Straighten knees (not completely), return to starting position
Muscle Focus; Hammies
Objectives: Knee flexor strength, Pelvic lumbar stabilization
Cues: Maintain neutral pelvis, Focus on knee flexion taking pedal only half way down, Avoid using hip extensors and pressing pedal completely down
Full Pike
Wunda Chair - Abdominal Work - Advanced
Setup: Standing on pedal facing chair, legs parallel, hands on back portion of chair, shoulders over wrists, stabilize scapulae
Resistance: Medium (Black & white on top or 2 black on top)
Movement:
Exhale: draw deep into abdominals rounding spine in pike position, pedal will rise
Inhale: lower trunk, return pedal down to starting position (without touching bottom)
Muscle Focus: Abdominals, Serratus anterior, deltoids
Objectives: Abdominal strength, Scapulae stabilization, Shoulder flexor strength
Cues: Neck relaxed, Maximize lumbar flexion, Keep shoulders over hands, Focus on set up of the exercise, Press pelvis toward head and head toward pelvis
Single Leg Heel / Toes (Wunda Chair)
Wunda Chair - Foot Work - Fundamental
Setup: Sitting upright on chair (sit FARTHER BACK with a neutral spine), one heel (or toes) on pedal, other leg lifted straight parallel to the floor.
Resistance Settings: Light to Medium
Movement:
Exhale: press pedal down
Inhale: control pedal up
Muscle Focus: Hamstrings, Quadriceps
Objectives: Quadricep strength, Hamstring engagement, Trunk and pelvic stabilization
Cues: Avoid trunk rotation, Push down through heel, Maintain equal weight on sit bones
Jack Knife (Wunda Chair)
Wunda Chair - Spinal Articulation - Advanced
Set-up: Lying supine on floor, head slightly in front of the chair, holding the bottom of pedal, with arms straight and parallel to each other, legs straight and extended on a diagonal line
Resistance: Medium to heavy (2 springs on 1)
Movement:
Inhale: lift legs to 90 degrees
Exhale: roll over onto shoulder girdle, feet slightly above the chair
Inhale: extend hips, reaching feet toward the ceiling, weight on the shoulder girdle
Exhale: roll down the spine, keeping the legs as close to 90 degrees as possible, when the sacrum has reached the floor lower the legs to the starting position
Muscle Focus: Abdominals
Objectives: Spinal articulation, Abdominal control
Cues: Avoid pulling on the arms, Maximize hip extension to achieve a straight line through the trunk and legs, Maximize spinal articulation when rolling down
Side Kneeling Stretch - ASK ABOUT BREATHING - opposite in video
Wunda Chair - Lateral Flexion / Rotation - Intermediate
Set up: Kneeling sideways to Chair, trunk upright, legs shoulder width apart, lower legs parallel, inner leg against front edge of chair, inside hand on pedal, fingers facing forward, upper arm overhead shoulder internally rotated, palm facing up
Resistance: Light to medium
Movement:
Exhale: Laterally flex trunk, pressing pedal down
Inhale: Lift trunk, return to starting position (all the way vertical with each rep!)
Muscle Focus: Abs with oblique emphasis
Objectives: Abdominal oblique stretch, Abdominal oblique control
Cues: Avoid rotation of pelvis, Maintain scapular stabilization, Resist spring as body returns to starting position, Return to complete vertical with each rep, Keep weight even between both legs
Frog Front
Wunda Chair - Leg Work - Intermediate
Set up: Standing on pedal facing chair, legs externally rotated, knees bent, toes on pedal, heels together to form a small V position, hands on each side of chair, shoulders over hands, back flat on a diagonal, pedal lifted slightly
Resistance: Medium to heavy (1, 4)
Movement:
Inhale: Bend legs, lifting pedal up
Exhale: Straighten legs (without touching bottom), return to starting position
Muscle Focus: Hip external rotators
Objectives: Trunk stabilization, Knee extensor control, Hip external rotator control
Cues: Keep heels squeezed together, Use “pumping” action as legs bend and straighten, Maintain a stable pelvic position (keep low), drawing heels up to pelvis
Forward Lunge
Wunda Chair - Leg Work - Advanced - Lunge Series
Set up: Standing upright with one foot on the chair, knee aligned over ankle, other foot plantar flexed on pedal (hands behind head)
Resistance: Heavy (lighter - strength challenge, heavy - balance challenge)
Movement:
Exhale: Straighten leg (lift off pedal to complete movement)
Inhale: Bend leg, return to starting position
Muscle Focus: Hammies
Objectives: Hip extensor strength, hip abductor strength, knee extensor strength
Cues: Minimize leaning forward, Maintain pelvic stabilization, Move sequentially: hip extensors, hip abductors, knee extensors (Initiate movement with back of leg)
Pike Sitting
Wunda Chair - Abdominal Work - Intermediate
Setup: Sitting on the floor facing chair, legs parallel, feet on front edge of chair, hands on pedal, trunk in deep flexion
Resistance: Light (start on lightest spring) - 1 spring on 2
Movement:
Exhale: Extend shoulders, pressing pedal down
Inhale: Flex shoulders, control pedal up
Muscle Focus: Abdominals, Latissimus dorsi, Serratus
Objectives, Trunk stabilization, Abdominal strength, Shoulder extensor strength
Cues: Keep elbows straight, Maintain scapulae depression, Engage entire pelvic floor complex, keep trunk stable in a C curve position throughout
Triceps Prone
Wunda Chair - Arm Work - Intermediate
Setup: Lying prone on the chair, hands on pedal fingers facing forward, arms straight with shoulders over wrists, legs together parallel to floor
Resistance: Light to medium (2 on 1)
Movement:
Inhale: bend elbows, lifting pedal
Exhale: straighten elbows, return to starting position
Muscle Focus: Triceps, Back Extensors, Hammies
Objectives: Tricep strength, Trunk stabilization, Scapulae stabilization
Cues: Maintain scapular stabilization, Keep scaps back! Don’t let shoulders roll forward when pushing. Keep legs and body still and parallel to the floor
Standing Pike
Wunda Chair - Abdominal Work - Fundamental
Setup: Standing on the floor facing pedal, feet in parallel (don’t hyperextend knees!), roll down until hands are on pedal with shoulders over hands
Resistance Settings: Light
Movement
Inhale: flex trunk, press pedal down
Exhale: draw abdominals into deep trunk flexion as the pedal rises to starting position
Final Exhale: Continue to roll up to standing position
Muscle Focus: Abdominals
Objectives: Lumbar stretch, Abdominal control, Scapulae stabilization
Cues: Maximize lumbar flexion, Keep shoulder girdle stable, Use breath to deepen abdominal work, evenly increase ab effort to lift pedal (shoulders stay the same)
Side Pike
Wunda Chair - Lateral Flexion / Rotation - Intermediate
Setup: Standing on pedal sideways to chair, inside leg in front, trunk in flexion with rotation, head low, hands holding edge of chair, shoulders directly above hands
Resistance: Medium to Heavy (start with all springs)
Movement:
Exhale: Flex trunk (LUMBAR FLEXION!), lifting pedal up
Inhale: Lower trunk, return to starting position (without touching bottom)
Muscle Focus: Abdominals with oblique emphasis, Deltoids
Objectives: Scapular stabilization, Shoulder flexor strength, Abdominal strength with oblique emphasis
Cues: Keep shoulders over hands (shoulders SQUARE, pelvis square), Maintain rotation of trunk, Keep head down focusing eyes toward pelvis, LUMBAR FLEXION!!
Cat Stretch Kneeling
Wunda Chair - Abdominal Work - Intermediate
Setup: (can use knee pads) Kneeling on chair close to the edge legs parallel, facing pedal, roll down placing hands shoulder width apart on pedal, shoulders over hands, start in flexion
Resistance: Light to Medium (1 black high)
Movement:
Inhale: extend spine pressing pedal down
Exhale: flex trunk draw deep into abdominals, return to starting position
Final Exhale: roll all the way up circling arms to upright kneeling position, lift arms overhead and circle them around to sides of body
Objectives: Abdominal control, Scapulae stabilization, Back extensor control
Muscle Focus: Abdominals, Back extensors
Cues: Keep head aligned with spine, Maintain hips aligned over knees, On up phase press hands into pedal to assist with spinal flexion
Triceps Press Sit
Wunda Chair - Arm Work - Intermediate
Setup: Sitting upright on a box with back to the chair, hands on pedal, finger tips facing body, arms straight
Resistance: Medium
Movement:
Inhale: bend elbows, lifting pedal up
Exhale: straighten elbows, return to starting position
Muscle Focus: Triceps, Anterior deltoid
Objectives: Tricep strength, Trunk stabilization, Scapulae stabilization
Cues: Maintain scapulae depression, Keep trunk upright and stable, Keep elbows facing back, parallel to each other (Watch for shoulders lifting and excessive internal rotation of shoulders!)
Backward Step Down
Wunda Chair - Leg Work - Intermediate - Step Down Series
Set up: Standing with one foot on the chair, knee bent and aligned over ankle, other foot plantar flexed on pedal, arms folded in front of body, back flat on a diagonal. Weight on the front leg; thigh parallel to the floor with the pedal approximately half way up
Resistance: Medium to Heavy (1 & 4)
Movement:
Exhale: Straighten back leg, pressing pedal down
Inhale: Bend back leg, return to starting position - PUMPING MOVEMENT (~20 reps)
(Variation: Trunk upright with arms overhead)
Muscle Focus: Gluteals, Quads, Hammies
Objectives: Knee extensor strength, Hip extensor and hip abductor strength, Endurance (~20 reps)
Cues: Maintain pelvic stabilization, Maintain plantar fleion of back foot, Avoid front knee drifting forward of toes
Swan on Floor
Wunda Chair - Back Extension - Intermediate
Set Up: Lying prone on floor facing Chair, hands on pedal, arms straight and parallel, legs straight and together
Resistance: Extra light to light (but not too light)
Movement:
Exhale: Extend trunk, pressing pedal down (THINK scapula back, head lifts, spinal extension)
Inhale: Lower trunk, return to starting position
Muscle Focus: Back extensors
Objectives: Scapular stabilization, Back extensor strength, Shoulder extensor control
Cues: Maintain abdominal engagement, Stabilize scapulae prior to movement, Maintain a stable trunk as pedal touches bottom
Pelvic Curl (Wunda Chair)
Wunda Chair - Spinal Articulation - Intermediate
Setup: Lying supine on the floor in a neutral spine position, knees bent, heels on the pedal (more like prehensile), arms by sides
Resistance: Extra light to light (1 on 4)
Movement:
Inhale: press pedal down to bottom
Exhale: draw abdominals in and curl pelvis and spine off the floor holding the pedal down
Inhale: pause in the top position of the pelvic curl
Exhale: roll down through the spine keeping the pedal down
Final Exhale: Lift pedal up
Muscle Focus: Abdominals, Hamstrings
Objectives: Spinal articulation, Abdominal control, Hamstring strength, Hip extensor strength
Cues: Keep feet relaxed with the weight on the heels, Repeat pelvic curl 3-5 times before lifting the pedal, Maximize lumbar flexion while articulating spine up and down
Torso Press Sit
Wunda Chair - Abdominal Work - Advanced
Setup: Sitting with back to pedal, hands on pedal with fingers facing back, body positioned so that shoulders are over hands when body is supine, legs extended out in front together and parallel to the floor
Resistance: Extra light to light - 1 black on 2?
Movement:
Inhale: lower trunk, pressing pedal down
Exhale: lift trunk, return body to starting position
Muscle Focus: Abdominals, Back extensors
Objectives: Abdominal strength, Back extensor strength, Shoulder and chest stretch, hip flexor control
Cues: Keep head in line with spine, Legs remain parallel to the floor, Maintain co-contraction of abdominals and back extensors, hinge from hip joint keeping legs stable, Posterior tilt on way down, anterior tilt on way up.
Standing Pike Reverse
Wunda Chair - Abdominal Work - Fundamental
Resistance Settings: Light to medium
Setup: Standing behind Wunda Chair facing back of chair, legs parallel, roll down placing hands on pedal, shoulders over hands
Movement:
Inhale: extend spine, pressing pedal down
Exhale: flex spine, return to starting position
Final Exhale: continue to roll up to standing position
Muscle Focus: Abdominals
Objectives: Abdominal control, Scapulae stabilization, Back extensor control
Cues: Avoid leaning on chair, Keep feet firmly anchored, Align head with spine throughout (including back extension)
