Round Back/Flat Back

Question 1

How long is RB in terms of time?

Answer 1

30-60 reps total per leg over one to four “release” sets - can vary with choreography choice and class strength

Question 2

What is the consequence of sitting too high in RB?

Answer 2

Can’t drop your navel, which means you overwork your hip flexors and can’t recruit your abs.

Question 3

A student looks too low or like they are rounding their upper backs from the front in RB. How do you fix this?

Answer 3

Tell student to lift their chest and press shoulders back

Question 4

Why do movements in RB need to be small?

Answer 4

To protect hip flexors

Question 5

When should students be given the L-shape option in RB?

Answer 5

When holding on to their top leg (to maximize stability) (and not moving?????? clarify). Only give it once on each side and students can come in and out of it as they please. Students should only take the L if they can maintain good form.

Question 6

If a class has a lot of new students, what are the restrictions for RB?

Answer 6

Give no more than two release sets with students pressing both hands under the bar.

Question 7

What are the 6 safety restrictions for RB?

Answer 7

1. Talk through or demo setup, but do not exercise with them
2. Students can catch on to upper leg at any point if they need to
3. Sitting at a 45 degree angle to protect hips and low back
4. Holding on to leg when giving the L and opposite hand pushed under the bar
5. Never teach with a turn out
6. Never press leg inwards across the body during RB

Question 8

What are the safety restrictions for the spine extension stretch after RB?

Answer 8

1. Students with sensitive necks should be careful extending their head back.
2. List hips as an option only if you can press your knees into the carpet.

Question 9

How should you explain the purpose of RB to your students?

Answer 9

“RB tapers and slims down the muscles in the backs of the legs and seat, which we just worked during seat work.”

Question 10

Why do you need to bend your elbow when holding on to your leg in RB?

Answer 10

To align your shoulders, increase your flexibility, and work your biceps.

Question 11

How do you support a student whose hip flexors are bothering her?

Answer 11

1. Check that she is working low enough for her body type (beware of long legged, short torso-ed students - check to make sure they’re actually at an angle).
2. Encourage her to reset working leg frequently.

Question 12

What are the choreographic guidelines for RB?

Answer 12

1. One to four subsets consisting of 8-20 reps
2. Moves can be given at any tempo except very fast
3. Never teach RB with a turn out (one or both legs) because it causes the shorter hip flexors to take over which can strain hips and low back.

Question 13

What is the sequence for offering the knee-bent-to-90-degrees choreography pattern in RB?

Answer 13

1. Do 1-2 sets as usual
2. During next reset, tell students to hold on to their extended leg and bend knee to 90 degrees
3. Offer the L-shape again (a second time!) to engage abs more deeply
4. Do two more sets keeping extended leg’s knee bent to 90 degrees.

*Students who are using straps can get rid of strap and use their abs to draf their leg in

Question 14

When do you give a student a strap in RB?

Answer 14

If a student’s leg drops forward more than 45 degrees,:

1. Check to see if they’re too high
2. Tell them to catch back on and try to bring their leg closer to them. If they are flexible enough to do it but not strong enough, tell them to keep holding on.
3. If they aren’t flexible enough to do it, give them a strap. Loop it over the arches of her feet, have her bend her elbows wide, press her shoulders down, and lift her chest.

Question 15

How do you modify RB for students with sciatica?

Answer 15

Students with sciatica who experience numbness can use a strap and if that’s not working, they can life down.

Question 16

How do you modify RB for students with shoulder issues?

Answer 16

Loop two straps over the bar and hold on to them. Straps press back more firmly into the wall, but are less effective at stabilizing, so students must use two straps. They can still take the L-shape.

Question 17

How do you modify RB for students with sensitive hip flexors?

Answer 17

Frequent resets

Question 18

Who lays down in RB, and what are the guidelines for this?

Answer 18

Students with serious back issues.

Place a mat about a foot from the wall. Flexible students should press hand against wall and hold on to her extended leg. When class presses up, she can press both hands against the wall. Inflexible students can place her foot into a strap and hold on the whole time.

Laying down may take the L-shape if they can keep their extended leg vertical and they can keep their lower backs pressed downwards with their abs.

Question 19

What are the prengancy modifications for RB?

Answer 19

Pregnant students MAY NOT lay down because it it puts pressure on the aortic valve and causes a blood flow issue. Students who are past 20 weeks must lean on 3-4 risers placed under their large mat with a strap looped around their extended leg’s foot.

Question 20

What are RB challenges for strong students?

Answer 20

Try to do the L shape and work in moves such as small bend-stretches.

Question 21

After you setup FB, how many reps can you do on the floor before you need to lift?

Answer 21

4-8

Question 22

How many subsets of FB should you give?

Answer 22

3-4 (it should be a cardio interval, if it goes too long it wears out hip flexors)

Question 23

What are the rules for how many push ups you can give (mix and max at different tempos) after FB, and where do they go in the sequence?

Answer 23

Pushups are optional (if you are no more than 45 minutes into class), but if you do them, they come before flat-back stretches.  There is a 15-pushup minimum, and a max of:
5 4-count tempo
15 2-count tempo
25 on tempo
30 pulse-tempo

Question 24

What are the rules for music and lights after FB?

Answer 24

Music plays through FB and pushups, keep lights on until after pushups. Turn off the top lights after FB/pushups before curl begins, and change music to curl as soon as pushups ends, turn down the volume slightly.

Question 25

What are the arm options for FB?

Answer 25

Overhand or underhand grip. Don’t give this as an option, but students can thread their arms through the bar.

Question 26

What are the 3 main form errors to adjust in FB?

Answer 26

1. Seat not against the wall
2. Elbows out to the side, which can stress shoulders
3. Legs overly bent which puts stress on hips and pulls low back away from the wall

Question 27

What are the rules for demonstrating and explaining the hip flexor stretch?

Answer 27

Only demo once - on the first side. Demonstrate on profile. Give one verbal or HOA per side on hip flexor stretch. HOA students who are lunging and stretching their quads instead of hip flexors.

Question 28

What are the 4 choreographic options for the hip flexor stretch?

Answer 28

1. Extending stretching arm side forward
2. Extending stretching side arm diagonally upward
3. Placing opposite side hand on stretching side hip and tucking hip more deeply
4. Placing both hands on supporting thigh and pressing down

Question 29

Which 5 kinds of people need additional risers during FB?

Answer 29

1. Petite students to reach bar
2. Students with sensitive hip flexors - risers help reduce flexion in hips
3. Students with tight hip flexors - risers help make more comfortable
4. Students with tight hamstrings - risers lessen extension in hamstrings
5. Those who are disheartened by not being able to lift, risers help

Question 30

When do you use mini mats during FB?

Answer 30

Students may place one mini mat under their seat to boost their torso. They may not place it under their thighs because doing so can overflex hip flexors by boosting legs higher than natural range of motion.

Question 31

What are the 7 safety restrictions for FB?

Answer 31

1. Always give at least one turned out position to ary which hip flexors are working
2. Give holds with both feet up for no longer than five pulse tempo counts
3. Press hips back against the wall when knees are soft
4. Elbows facing diagonally forward
5. Do not say “close your legs” (say “close your feet”)
6. No straight leg open-closes (slight end protects rectus femoris)
7. Do not give choreographic circles

Question 32

What are the optimum tempos for FB?

Answer 32

Can use any tempo. Optimum is:

• two count moves for 5-10 reps
• on-tempo moves for 8-10 reps
• pulse tempo moves for 20+ reps
• very fast (only for foot taps) for 30-40 reps

Question 33

What are the 4 modifications for FB?

Answer 33

1. Shoulder issues can hold onto two straps looped around the bar
2. Petite students can sit on multiple risers and may need to hold on to straps as well
3. Students with a sway back (S-curve) can place a mini mat horizontally behind their waist. It gives them something to push against when they recruit their abs and acts as a stabilizer for their core.
4. Tall students who don’t fit under the ar can work at the stall bar using straps or holding on to the bottom rung

Question 34

What are the pregnancy restrictions for FB?

Answer 34

Don’t lift both feet at the same time

Question 35

What are challenges for strong students in FB?

Answer 35

Lift your feet, cross your ankles, put a prop underneath ankles

Question 36

How long is FB in terms reps and subsets?

Answer 36

30-120 reps, 1-4 subsets

Question 37

What are the main benefits of FB to share with students?

Answer 37

1. Recruits TA muscles

2. Raises heart rate by engaging multiple muscles

Question 38

What is the minimum number of “off the floor” reps?

Answer 38

15 at pulse tempo

Question 39

Can you use a ball between the legs in flat back?

Answer 39

Yes