Technique Notes (Mar 18-Apr 19) Flashcards
What is the most common complaint for students with an S-curve? (Mar/Apr 18)
Low back and hip discomfort
What cue should you give a student in standing arm work to make sure they’re not untucked? (Mar/Apr 18)
Tell them to pull in their abs rather than tucking them so that you aren’t engaging their hip flexors
How do you know if you’ve lifted a student with an S-curve up high enough in pushups/plank? (Mar/Apr 18)
Their low back should be elongated. It’s fine if they look tented.
What should you look for in parallel/legs together thigh and NV to ensure alignment for students with an S-curve? (Mar/Apr 18)
Look for abdominal engagement and that the shoulders are dropped for good alignment rather than cueing students with a severe arch in their spine to flatten their backs.
TRUE OR FALSE: Students with an S-curve should flatten out their backs in second position and diamond thigh. (Mar/Apr 18)
FALSE! They (and everyone) should grip, not tuck
TRUE OR FALSE: A student with a pronounced S-curve can have their leg further forward than normal in standing seat, kneeling seat, and waterski seat (Mar/Apr 18)
True, focus on glute engagement rather than placement of leg even if it looks too far forward
TRUE OR FALSE: Students with a pronounced S-curve will find foldover and arabesque to be comfortable alternatives to other seat works (Mar/Apr 18)
False; they will likely want to modify with diagonal seat
How can a student with a pronounced S-curve modify SLC? (Mar/Apr 18)
Sliding forward and putting their butt on the ground or filling the gap with horizontal mini mat. They shoudl NOT use a riser.
What are the differences in hand placement for standing seat facing in touching the bar vs. away from the bar? (Mar/Apr 18)
When teaching standing seat facing into the bar half an arm’s length away, have students take an overhand grip so they can find balance. If you are teaching standing seat against the bar or with the ball between the waist and the bar, have students take an underhand grip to provide stability and engage their upper bodies.
TRUE OR FALSE: You can take an overhand or underhand grip in waterski seat. (Mar/Apr 18)
False; When teaching waterski seat, the only hand option is an overhanded grip to align the shoulders.
TRUE OR FALSE: Students may modify zinger by keeping their foot off of the wall if it’s uncomfortable for their foot. (Mar/Apr 18)
True
How many choreographic variations can you teach in each set of FBC? (Mar/Apr 18)
A “set” in flat-back curl refers to a choreographic variation given before a reset. You may teach up to 3 sets of choreographic variations in each exercise (heel taps, double leg lifts, and scissors).
TRUE OR FALSE: You must reset after reaching a max number of reps in FBC (Mar/Apr 18)
True; When there is a max, (10 two-count tempo reps in heel taps for example) this means that you must give a reset before continuing with more choreography. A max of 10 two-count tempo reps during heels taps and double leg lifts means that you can either give 10 two-count reps on one leg, reset and do the other, or it means you can do 5 reps on one leg followed by 5 reps on the other followed by a reset. The same standard applies if the max is 20 on-tempo reps.
TRUE OR FALSE: You can teach FBC in any class format. (Mar/Apr 18)
True
When do you have to reset the neck in FBC? (Mar/Apr 18)
You must give a plank or high curl with or without the ball behind the waist to reset the neck after giving two exercises of flat-back curl in a row. For example, heel taps followed by scissors requires a reset for the neck before teaching double leg lifts.
TRUE OR FALSE: The following is approved BELs choreography: down for 3, hold, up for 3, hold. (Mar/Apr 18)
True. Cannot move down for 3 and up for 1
How should students with hip flexor discomfort modify initial leg lifts? (May/June 18)
Lift knees lower than hip height
How should students with hip flexor discomfort modify one weight lifts? (May/June 18)
Work with their torsos higher
How should students with hip flexor discomfort modify spider planks/pushups (May/June 18)
Perform regular pushups or plank (just don’t do the spider part)
How should students with hip flexor discomfort modify second position and diamond thigh? (May/June 18)
Cue students to UNTUCK - no one should have a flat back in this. Cue is to GRIP glutes.
How should students with hip flexor discomfort modify reverse pushups? (May/June 18)
Lengthen legs more
How should students with hip flexor discomfort modify SATB? (May/June 18)
Avoid oversquaring students’ hips–investigate why one hip might be more open than the other
How should students with hip flexor discomfort modify chair/chair lunges? (May/June 18)
Perform another low heeled set that isn’t flexed
How should students with hip flexor discomfort modify leg lifts? (May/June 18)
Perform another low heeled set that isn’t flexed
How should students with hip flexor discomfort modify second position lunges? (May/June 18)
Second position or narrow V
How should students with hip flexor discomfort modify kneeling thigh stretch ? (May/June 18)
Avoid the runner’s lunge and do not push someone deeper into their stretches
How should students with hip flexor discomfort modify fold over or arabseque? (May/June 18)
Work with their torso slightly higher and leg in line with torso or have them perform diagonal seat
How should students with hip flexor discomfort modify diagonal seat?? (May/June 18)
Work with torso slightly higher and leg in line with torso or perform standing seat
How should students with hip flexor discomfort modify zinger? (May/June 18)
Step back from the wall sightly and perform might higher towards the bar to reduce flexion in front hip
How should students with hip flexor discomfort modify roundback? (May/June 18)
Look at placement on the wall; in extreme cases, have them stay holding on to their legs. Do this BEFORE giving them the mod of a strap/pregnancy mods
How should students with hip flexor discomfort modify flat back? (May/June 18)
Sit on as many risers as they need to to alleviate hip discomfort. Perform this just in turned out positions.
How should students with hip flexor discomfort modify high curl? (May/June 18)
Lengthen their legs and hinge bac ktoa 45 degree angle. Encourage a rise rmat to maintain this. A diamond position may be more comfortable
How should students with hip flexor discomfort modify low curl legs up or down or kickstand curl? (May/June 18)
Ensure they’re not overpropped and help them lengthen their bottom leg
How should students with hip flexor discomfort modify flatback curl and straight leg clam? (May/June 18)
Work with their legs closer to their torsos and knees more bent. Ensure small mat placement optimal for pelvic tilt.
How should students with hip flexor discomfort modify clam? (May/June 18)
Ensure students are keeping their knees in line with their hips or closer towareds their torso. Cross ankles or do a figure four position if needed
How should students with hip flexor discomfort modify back dancing? (May/June 18)
Lengthen their legs and do a parallel position if turned out or legs together positions are not comfortable for their hips
How should students with hip flexor discomfort modify puppy, back, and shoulder stretches? (May/June 18)
Stay higher
TRUE OR FALSE: You should deepen students’ stretches
FALSE
How should students with hip flexor discomfort modify standing quad stretch? (May/June 18)
Ensure knee is under hip or more forward if that’s comfortable
How should students with hip flexor discomfort modify stretch at the bar? (May/June 18)
Align tors over leg and not behind it; check that supporting hip is aligned over their ankle. When the foot is too far forward, they will shift their hip forward of their ankle which will pull on their hip flexors over time.
How should students with hip flexor discomfort modify waterski thigh and knee-dancing? (May/June 18)
Ease off their tuck or bend more forward at the waist. Substitute with a more upright position as needed.
How should students with hip flexor discomfort modify standing seat, waterski seat, and keneling seat? (May/June 18)
Ensure that students have their knees under their hips or forward of it.
Which exercises have the potential to overstretch the hip? (May/June 18)
Standing quad stretch, SATB, diamond thigh, second position thigh, waterski thigh, knee dancing, standing seat, waterski seat, and kneeling seat
When can you do a flexed set of thigh? (May/June 18)
Any set of thigh in ALL FORMATS except for the last set of thigh
TRUE OR FALSE: You may teach two flexed thigh sets. (May/June 18)
False (unless you are teaching Move for the 5-thigh format of L2)
TRUE OR FALSE: You can split sides of chair/second position lunges or leg lifts in Bar Express. (May/June 18)
True as long as it’s the first set
TRUE OR FALSE: You can teach three subsets of choreo on a leg in zinger. (May/June 18)
False; now only 1-2 subsets per leg.
TRUE OR FALSE: You can teach zinger immediately following chair (May/June 18)
False. They must be separated by one exercise or elongated stretch sequence (SATB or SUTB only–pull away isn’t long enough to rest shoulders)
What are the rules for # of pushups after flatback? (May/June 18)
15-30 on tempo
TRUE OR FALSE: You can give no pushups after flatback. (May/June 18)
True! If you’re low on time.
How many curl exercises can you teach with one or both legs up? (May/June 18)
3
Which exercises count as curl with one or both legs up? (May/June 18)
HC one leg up, LC one or both legs up, FBC, floor core, SLC, and clam
How many consecutive curl exercises can you teach with one or both legs up before a reset? (May/June 18)
2
TRUE OR FALSE: You must give a reset after clam to rest the neck. (May/June 18)
False; you no longer need to give a reset after either clam variation UNLESS it’s the second set of curl you tech with one or both legs up.
Which exercises count as a reset after two sets of curl with legs up? (May/June 18)
Plank variations (not spider plank), HC, HCB, and arm dancing serve as a reset after two sets of curl with one or both legs up
TRUE OR FALSE: Arm dancing counts as a reset after curl. (May/June 18)
True; due to additional props
TRUE OR FALSE: You can teach both types of clam in the same class. (May/June 18)
True; you can teach the same variation twice or both variations
TRUE OR FALSE: You can teach L-walks and leg dancing in the same class. (May/June 18)
True
How many exercises variations can you do in a class in FBC and FC? (May/June 18)
3
TRUE OR FALSE: Splitting sides of a curl exercise with one leg up (ex. oblique punches) counts as two sets of curl with one leg up. (May/June 18)
False. Example: OP side 1, leg dancing, OP side 2 needs a reset after side 2 but LC one leg up, LC/FD, then LC other leg up does not need a reset
What are the maximums for each subset of FBC? (May/June 18)
2-count: 10-15 per subset
On-tempo: 20-30 per subset
Pulse: 20-30 per subset
What are the maximum number of sets of FBC? (May/June 18)
3 sets (heel taps, scissors, and double leg lifts are each a set) with 3 subsets of choreo max
TRUE OR FALSE: You must use a mat under the head in FC (May/June 18).
False; they can use it but it’s not required
How should a student with an S curve modify FBC and FC? (May/June 18)
Place a small mat under the curve if their spine in FC instead of using a riser
What are the choreographic options for tilted seat? (May/June 18)
Holds
Two count, on tempo, or pulse tempo bends of the front knee or tucks
TRUE OR FALSE: Tilted seat can be taught in a turned out position. (May/June 18)
False; parallel only
TRUE OR FALSE: You can do large range bends in tilted seat. (May/June 18)
False; bends should be 1-inch
What exercise shoudl someone do to modify tilted seat? (May/June 18)
Standing seat
When can you give tabletop plank in a mixed level class? (May/June 18)
Give during initial pushups, during curl or after curl.
What is the rule around giving a tabletop plank during initial pushups? (May/June 18)
• When giving tabletop plank during the initial pushups section of warm-up, you may only give 20 pushups.
What are the tempos restrictions and allowed maximums for tabletop plank? (May/June 18)
- Two-count tucks - 5 reps
* On-tempo tucks - 10 reps
How many subsets of tabletop plank should you give? (May/June 18)
Always give THREE with a downward dog stretch in between and a thread the needle stretch at the end
TRUE OR FALSE: You may give tabletop plank during warm up and during curl. (May/June 18)
False; only give once per class
TRUE OR FALSE: Students may use a riser as a modification for wrist pain in tabletop plank. (May/June 18)
True
How should a student modify tabletop plank? (May/June 18)
If students need to modify have them stay on their knees in a tabletop position and perform the tucks OR do regular plank.
When do you use a thread the needle stretch? (May/June 18)
This may only follow tabletop plank when moving to an on the floor exercise next.
**ASK SLOAN: What would you do if a floor exercise wasn’t following this?
How should you modify pretzel at a diagonal? (May/June 18)
For shoulder issues, have students modify facing into the bar and pressing their hands into the mirror/wall at shoulder height or have them perform this away from the bar in the same direction with their hands on the floor as they normally would during pretzel in the center of the room.
How should a riser mat face during pretzel at a diagonal? (May/June 18)
If you use riser mats, point one corner towards the bar to make a diamond shape.
Place your wall-side hip and thigh six inches to a foot away from the wall and point your knee towards the bar.
What kind of grip should you have on the bar in diagonal seat facing the center of the room? (NEV Oct 18)
Underhanded grip (palms face center of room)
What’s the best HOA for diagonal seat facing the center of the room? (NEV Oct 18)
Hybrid (hand on hip and low back; one hand will go over arm) or basic tuck
How should you shift a student forward or back in diagonal seat facing the center fo the room? (NEV Oct 18)
Using their hips
TRUE OR FALSE: Pregnant women can do diagonal facing the center of the room. (NEV Oct 18)
False; have them modify with diagonal seat facing in
In what tempos can students curl in LC/BBS and what are the maxes/rules? (NEV Oct 18)
Same as high curl with the ball behind the waist.•Two-count-tempo: 10 reps•On-tempo: 20 reps•Pulse Tempo (legs must remain down): 20 reps•Only give 3 subsets of choreography.
TRUE OR FALSE: LC/BBS counts as a set of leg up curl (NEV Oct 18)
False; Because the leg is only lifting a few inches off the floor for a brief moment of time, this does not count towards the curl with one or both legs up rule.
What are the choreographic options in diagonal seat facing center? (NEV Oct 18)
Keep the working foot on the wall and press into the wall.
•Keep the working foot on the wall and give bend-stretching choreography.
•Keep the working foot on the wall and have students press their working foot outone inch wider to the side.
•Rhythmic tucks.
•Any combination of the above.
TRUE OR FALSE: You can curl to the sides in LC/BBS (NEV Oct 18)
True. You can:
- Curl side to side a few inches at a two-count tempo or on-tempo.
- Curl side to side a few inches at a two-count tempo or on-tempo while lifting the same side leg (side you are curling towards) a few inches off of the floor.
- Curl to the same side at any tempo.
- Curl straight forward with both legs down at any tempo.
TRUE OR FALSE: You can stay on one side and curl with the same side leg up at a two-count tempo or on-tempo. (NEV Oct 18)
True
How should you adjust LC/BBS if a student is having trouble bending forward at their waist? (NEV Oct 18)
If students have trouble bending forward at their waist place a riser under the ball.
How should a student with should issues modify LC/BBS? (NEV Oct 18)
If students have shoulder discomfort, they may cross their arms across their chest. Ensure that their elbows remain shoulder width apart.
How should students with sensitive hips modify LC/BBS (NEV Oct 18)
• If students have hip sensitivity, guide them to keep their feet down.
TRUE OR FALSE: You should use a riser in LC/BBS. (NEV Oct 18)
Not for everyone but this can be used for students that need more support and for those who are having trouble bending forward at their waist
TRUE OR FALSE: Pregnant women can do LC/BBS (NEV Oct 18)
False; Have pregnant students past 20 weeks. modify with a supported low curl position with both legs down.
Which leg is the focus in tilted seat? (Jul/Aug 18)
The front leg, specifically glutes and hamstrings. The slight burn on the quad should be secondary because it is not the main purpose of the exercise.
TRUE OR FALSE: The back leg performs choreograph in tilted seat. (Jul/Aug 18)
False; it is just a kickstand. The back knee is slightly bent which allows the front leg to bend and extend more fully.
If a student feels tilted seat in their quads, how should you adjust them? (Jul/Aug 18)
Shift their weight back so their seat is more towards the center of the room
The engagement students feel during tilted seat shoudl be analogous to doing what in the real world? (Jul/Aug 18)
Climbing stairs
How should students’ weight be distributed in tilted seat? (Jul/Aug 18)
Into their front heel; they should press their heel into the ground to feel this more along the back of their legs and their glutes
What small muscular engagement will help students feel their working side more in tilted seat? (Jul/Aug 18)
Squeezing their inner thighs closer to each other; while they aren’t actually squeezing them together, focusing on engaging these muscles will enhance their workout
What should you scan for in tilted seat? (Jul/Aug 18)
Students sinking into their front hip. If their hip is shifting out of alignment from the front leg, use the students’ hips to shift their weight slightly towards their supporting leg
For students with an S curve doing tilted seat, what may happen when you cue them to untuck their seats? (Jul/Aug 18)
They may arch their back. If they are complaining of lower back issues, check that they aren’t over-arching their low backs in an attempt to sit their seats back towards the center of the room (same concept in OWL).
How should you fix a student who is arching their back during tilted seat (especially those with an S-curve)? (Jul/Aug 18)
They should find a comfortable position for their backs that allows them to pull in their abs and engage their back muscles. Try a ribcage tuck.
TRUE OR FALSE: All students should look the same in tilted seat. (Jul/Aug 18)
False; body type plays a big factor.
How can petite students modify tilted seat? (Jul/Aug 18)
Move to the stall bar or keep their torso slightly higher to keep their shoulders comfrotable.
TRUE OR FALSE: Petite students can stand on a riser in titled seat. (Jul/Aug 18)
False; not stable enough.
TRUE OR FALSE: The terms “tuck” and “tilt” are interchangable when giving rhythmic tucking motions. (Jul/Aug 18)
True. This is not meant to be large tucking motion (could strain students’ backs and hips); keep it small by scooping abdominals in and tilting hips slightly towards the bar).
TRUE OR FALSE: You must give a stretch immediately following each side of tilted seat. (Jul/Aug 18)
False
Which other seat exercises can tilted seat be paired with? (Jul/Aug 18)
Any exercise that faces into the bar or towards the center of the room.
If you give tilted seat with another exercise, what should the sequence be? (Jul/Aug 18)
Give either both sides of tilted seat, stretch, then second set of seat work, or do side 1 of each, stretch, and repeat on second side. KEEP IN MIND if you teach side 1 for both, the front working leg becomes the extended leg in the second set of seat (ex. tilted side 1 right leg forward, fold over side 1 right leg back).
TRUE OR FALSE: Your hips shoudl be in line with your ribcage in tabletop plank. (Jul/Aug 18)
False; due to natural body proportions, this won’t be possible to keep your knees in good position.
What are the arm options for tabletop plank? (Jul/Aug 18)
Straight or soft
How should students with sensitive wrists modify floor zinger? (Jul/Aug 18)
They should use a riser turned like a diamond under their hands
How high off the carpet should you knees come in tabletop plank? (Jul/Aug 18)
One inch–students have a tendency to lift higher than that. For students with sensitive knees, they can reduce the flexion by lifting their knees slightly higher for comfort.
TRUE OR FALSE: You can use the words “tuck” and “tilt” interchangeably in tabletop plank. (Jul/Aug 18)
True; it is a move focuesd on drawing the abdominals in
What is the sign that students are overtucking in tabletop plank? (Jul/Aug 18)
Their backs are rounding
What may be the issue if students are complaining of hip or quad discomfort in tabletop plank? (Jul/Aug 18)
They may be overtucking or making the tucking movement too large
Where should you scan for form issues in tabletop plank? (Jul/Aug 18)
Use the profile view to identify students with their knees behind their hips and hand/shoulder alignment
What should students who need to modify tabletop plank do? (Jul/Aug 18)
Have them keep their knees down and perform rhythmic tilts. IF this doesn’t alleviate issue, have them do a regular plank or hold at the bar.
TRUE OR FALSE: Prenatal students can do tabletop plank. (Jul/Aug 18)
True for as long as they are comfortable, with or without knees on the floor
What are the choreography guidelines for tabletop plank? (Jul/Aug 18)
3 sets of tabletop plank (always 3 sets), but each don’t have to give the max number of tilts within each set. Maxes are 5 tilts at 2 counts or 10 on tempo tilts.
TRUE OR FALSE: You can split tabletop plank with pushups. (Jul/Aug 18)
False
TRUE OR FALSE: You can split pushups with tabletop plank. (Jul/Aug 18)
False; the minimum pushups at once is 15 and the max you can give immediately before or after tabletop plank is 20 on tempo reps or the equivalent.
What are the push-up maximums immediately adjacent to tabletop plank? (Jul/Aug 18)
You can give immediately before or after tabletop plank is 20 on tempo reps or the equivalent.
What is the alternate stretch sequence after floor zinger? (Jul/Aug 18)
Downward dog into a figure 4 stretch
When should you use the alternate stretch sequence after floor zinger? (Jul/Aug 18)
This works well as a transition to the second set of standing seat-work. For example, fold-over gluteus medius side 1, floor zinger side 1, downward dog, figure-4 stretch, repeat on side 2.
TRUE OR FALSE: When teaching pretzel under the bar, students have to turn to face the front mirror for stretches. (Jul/Aug 18)
False; When teaching pretzel under the bar, it’s no longer required to have students turn to face the front mirror for the stretches. You may choose to keep students facing the bar if you like.
TRUE OR FALSE: Students can do final stretch facing the bar if they did backdancing facing the bar (Jul/Aug 18)
True
TRUE OR FALSE: A student with hip discomfort in SLC with a turnout may be more comfortable doing it in parallel. (Jul/Aug 18)
True
TRUE OR FALSE: Mixed level classes may be 55 minutes long. (Jul/Aug 18)
True
Which curl exercises can be taught with no large black mat? (Jul/Aug 18)
Floor core, FBC, HCB, or clam
How many risers can students take for pretzel on a diagonal? (Jul/Aug 18)
1-2 (optional for height)
In what orientation should risers be in pretzel at a diagonal? (Jul/Aug 18)
Diamond
How should your hands be positioned in pretzel at a diagonal? (Jul/Aug 18)
Front hand with underhand grip; worksing side hand with an overhand grip
If students are having trouble getting their working leg up in pretzel at a diagonal, how should they adjust their position? (Jul/Aug 18)
Slide themselves forward
TRUE OR FALSE: Foldover with straps can be taught in parallel or turned out positions. (Jul/Aug 18)
True
What is the most common form error to triage for in foldover with the straps? (Jul/Aug 18)
People pressing their straps too far forward or pulling them towards themselves; fix—“put less weight in your hands so your core has to work harder”
TRUE OR FALSE: In spider plank, students can bring their knee to the inside or outside of their elbow (Jul/Aug 18)
True
When students forearms tilt in in BELs, what does this usually indicate? (Jul/Aug 18)
Their weights are too heavy
How should you start U-shaped BELs? (Jul/Aug 18)
A 4-count move
TRUE OR FALSE: You can tap your knees down to the carpet in bend-stretches in plank (Jul/Aug 18)
True only if they can keep their hips in line with their ribcage
How should feet be stacked in a side plank? (Jul/Aug 18)
Top foot UNDER bottom foot; if you rotate left fist, you cross right foot over other ankle
TRUE OR FALSE: Students can modify side plank on their knees (Jul/Aug 18)
True; they should bend their knees in half
TRUE OR FALSE: Students may still use a mat in FC/FBC. (Sept/Oct 18)
True; it’s an option for both and not a requirement for either
Where should students with an S-curve place their mini mat in FC/FBC? (Sept/Oct 18)
Small mat higher up their backs
TRUE OR FALSE: The riser is an option for students in FC. (Sept/Oct 18)
True
TRUE OR FALSE: The riser is an option for students in FBC. (Sept/Oct 18)
False; it will push them too high when curling
TRUE OR FALSE: The riser is an option for students in SLC. (Sept/Oct 18)
False; it will push them too high when curling
TRUE OR FALSE: Students using a riser can let go of straps when given the option in FC. (Sept/Oct 18)
False; it will push them too high (same reason why not allowed in FC and SLC)
TRUE OR FALSE: Students must be using a large mat (Bar Express and Bar Move) in order to use a riser underneath their glutes in FC. (Sept/Oct 18)
True
What choreographic options are shared between FC and FBC? (Sept/Oct 18)
Heel taps, double leg lifts, and scissors
In which exercises of FBC/FC can you give students an option to release the straps when they curl? (Sept/Oct 18)
Heel taps, double leg lifts, and scissors; SLC choreo in FC
Why is it important for the movement in double leg lifts to be small? (Sept/Oct 18)
Both legs are moving which increases the challenge for the TA muscles, making it easier for hip flexors to engage and support the movement
What are the 3 choreographic options for double leg lifts in FC/FBC? (Sept/Oct 18)
- Two-count tempo lowering the legs forward an inch or so and back to their original position.
- Half Circles at a 2-count tempo forward and a 2-count
tempo to complete the circle (lower down for 2, then half circle to come back to starting position). - A static hold of the legs extended a few inches for up to 10 counts on-tempo.
TRUE OR FALSE: In double leg lifts, you may use on-tempo leg drops and lowering the legs forward for 3 counts and back in for one count. (Sept/Oct 18)
False
How large should the movement be in double leg lifts in FC/FBC? (Sept/Oct 18)
1 inch
TRUE OR FALSE: Strong students may be able to tap their heel to the carpet in 2-count heel taps (FBC) (Sept/Oct 18)
True; other students will be able to do this but without abdominal engagement
TRUE OR FALSE: Students may tap their heel to the carpet in on tempo heel taps (FBC) (Sept/Oct 18)
False; keep it 1-inch in range
TRUE OR FALSE: You can make full circles with your legs in double leg lifts (FBC/FC) (Sept/Oct 18)
False; half circles only
How long can foldover with straps be? (Sept/Oct 18)
Max 2 mins per leg
TRUE OR FALSE: Foldover with straps is a good modification for petite students or those with shoulder issues (Sept/Oct 18)
False; it’s hard to stay in good form for >2 min per leg so not a good mod. Instead, thee stall bar and the fold-over modification of lifting the torso slightly higher while aligning the leg with it are still the best options. If your student requires more, put him or her in diagonal seat or standing seat.
TRUE OR FALSE: Your arms should be doing a lot of work in foldover with the straps (Sept/Oct 18)
False
What is the purpose of putting your hands in the straps for foldover with the straps? (Sept/Oct 18)
The straps are there to help students balance and engage their strong abdominals/back muscles to hold their torso fixed in space.
If students complain of wrist or shoulder issues in foldover with straps, what should you look for as the cause? (Sept/Oct 18)
Them gripping the straps. They shouldn’t feel like they’re putting much pressure into the straps; just their palms.
TRUE OR FALSE: The pressure in the straps for foldover with the straps is similar to that of FC. (Sept/Oct 18)
False; students should not be putting much pressure on straps in FO/S.
Where should you stand to scan for FO/S and what should you look for? (Sept/Oct 18)
On profile to look for people pulling or pushing on the straps
How should you fix a student who is pressing straps forward under the bar in FO/S? (Sept/Oct 18)
Use their hips to shift their weight backwards and remind them that their hands should be under the plane of the bar
Where should straps be in FO/S? (Sept/Oct 18)
Slightly wider than shoulders (allows students to pull shoulder blades down their back for better posture)
What is likely to happen with student torsos in FO/S? (Sept/Oct 18)
Their torsos are likely to sink; use the ribcage to lift their torso to just slightly above horizontal which will recruit their back muscles and lessen the flexion
in their standing hip flexors.
In which positions can you teach FO/S? (Sept/Oct 18)
Parallel or turned out; NOT GM (don’t have the bar as support to balance)
What are the choreographic options in FO/S? (Sept/Oct 18)
Anything allowed in parallel or turned out foldover
How can you alleviate hip pain in straight leg standing seat? (Sept/Oct 18)
Encourage students to stand on a riser; this will help with balance
TRUE OR FALSE: Only petite students should use risers in straight leg standing seat. (Sept/Oct 18)
False; it can be very beneficial for tall students or those with long legs
Why is standing on a riser helpful in straight leg standing seat? (Sept/Oct 18)
It helps students to shift their body weight towards
their working leg and lift their foot off the floor in facing
into the barre versions
TRUE OR FALSE: You can use a riser in straight leg standing seat on profile. (Sept/Oct 18)
True; however, it may require that your student come slightly away from the barre in order to be able to align his or her foot off of the riser for optimal impact.
Who should you give a riser to in straight leg standing seat? (Sept/Oct 18)
Anyone with working hip lifted, sinking into standing hip, or struggling to distribute weight evenly to get into their GM
How is diagonal seat facing the center of the room helpful for your posture? (Nov/Dec 18)
It’s even more important now with the daily use of cell phones, sitting at desks and driving in cars to open the chest and shoulders. This will provide students with new opportunities to tap into their postural muscles and improve their stability, strength and overall back health.
TRUE OR FALSE: Diagonal seat facing the center of the room (DS/C) is a gluteus medius exercise. (Nov/Dec 18)
True
In which foot positions can you teaching DS/C? (Nov/Dec 18)
This exercise is taught only from a parallel stance even though it is gluteus medius focused. The supporting foot must be in a parallel position to support the joints at the diagonal angle from the bar.
TRUE OR FALSE: As the working leg extends up the wall in DS/C, the foot will turn out naturally at a slight angle. (Nov/Dec 18)
True; They should feel this immediately in the side of their seat.
What is the proper leg height on the wall for DS/C? (Nov/Dec 18)
For some body types (long legs, petite, etc.), they may need to extend their working legs higher up the wall to feel this more in their glutes. Leg height on the wall will be dependent on students’ body proportions. The only reason to lower the leg would be if the hip is engaging instead of the glutes.
For students that must lift their legs higher to engage their glutes, it may look like their working side hip is slightly open. This is a natural tendency and does not impact the effectiveness of the exercise. Just like diagonal seat facing the bar, one hip might be slightly more open than the other and that’s fine.
In what cases would you lower a student’s leg in DS/C? (Nov/Dec 18)?
The only reason to lower the leg would be if the hip is engaging instead of the glutes.
How should you adjust students that feel overstretched across their chest and shoulders in DS/C? (Nov/Dec 18)?
For students that feel overstretched across their chests and shoulders, work with them on shifting their torso up slightly more towards the bar. It could be that they are hanging on their joints rather than just using the bar for support and balance. If more is needed, investigate whether they are arching their upper backs by lifting their chests. Cue them to draw their ribcage in until they feel the pull across the front of the body has alleviated.
What may cause a student to feel DS/C in their standing quad (Nov/Dec 18)?
- Students that feel this mostly in their standing quads may have their front leg overly bent, like a tilted seat position. Work with them on lessening the bend in their standing leg and ensure that they are balanced over their ankle.
- It could be that they are leaning forward or back which is causing them to feel this mostly in their supporting side. The profile view of your student will give the best opportunity for spotting those that are leaning back or forward of their foot.
TRUE OR FALSE: Petite students may stand on a riser mat for DS/C (Nov/Dec 18).
If a petite student looks uncomfortable reaching for the bar, try setting him/her up at the stall bar. Have your student place their heel against the bar or the side of the stall bar if needed so they have the same resistance as those using the wall. This may not work for them depending on their body proportions. In that case, have them perform diagonal seat facing the wall.
TRUE OR FALSE: Pregnant women may perform DS/C. (Nov/Dec 18)
True.
Prenatal students that feel uncomfortable with the weight of their bellies at this angle from the bar may modify by facing into the bar. Some prenatal students will feel perfectly fine performing this and it’s ok to let them continue so long as they can maintain safe and stable form.
What kinds of HOAs may be used in DS/C? (Nov/Dec 18)
In addition to the hybrid and basic tuck adjustments that can be used in this version, the one-point tuck may also be used. It’s very effective at shifting the body weight towards the working side leg and in assisting students to tuck and elongate their lower backs.
TRUE OR FALSE: LC/BBS counts as a legs up exercise. (Nov/Dec 18)
False. Low curl with the ball behind the shoulders is considered a “legs down” exercise. Because students should only be lifting their feet a couple of inches off the floor and back down, and they have the support of the ball, this does not count towards the “curl with one or both legs up rule”. You can also have more fun adding this into Bar Move as part of the integrated abdominal format.
What are the FOUR primary choreographic options in LC/BBS? (Nov/Dec 18)
- Teaching choreography with the legs is optional.
- You also have the choice to keep students’ legs down and curl either forward or on a slight diagonal towards the knee in order to target the obliques.
- You may choose to alternate curls from one side to the other at pulse tempo speed if both legs are down. There’s also the option to focus on just one side and then the other.
- Just know that if you give pulse tempo curls the legs must be down and if you give little leg lifts this may only be done at a two-count tempo or on-tempo.
TRUE OR FALSE: In LC/BBS, students should be able to press their low backs down into their large black mat. (Nov/Dec 18)
False. This exercise is different from traditional low curl with both legs down as the ball will prevent students from significantly pressing their low backs into their mats.
As long as they can drop their navels, bend forward at their waists and their low backs feel comfortable, they are in a safe position.
Students with very flexible backs will have the ability to flatten their low backs against the mat but they are most likely tucking in order to achieve this which will pull on their hip flexors over time. You may have to cue them to lessen the grip in their glutes as students with this body type will uncontrollably tuck whenever they grip their seats. Even with gripping their glutes less they will still get a great workout and they may feel more comfortable as well.
How should you provide more support to students that have trouble bending at their waist? (Nov/Dec 18)
For students that need more back support in bending forward at their waists (tight backs, broader upper bodies, heavier students) try placing a riser under the big mat where the ball is located.
How should you adjust a student with an S-curve in LC/BBS? (Nov/Dec 18)
When working with students with a more pronounced S curve to their spine, draw the ball in closer towards their waists if they are feeling back discomfort.
Should they need something more, try having them slide off the front of their mat with their seat so that the edge of the mat will provide more support to their low backs (this is the same modification that is used with flat-back curl and straight leg clam when working with students with more pronounced S curves to their spines).
How should you adjust a student with an hip flexor discomfort in LC/BBS? (Nov/Dec 18)
If students experience hip flexor discomfort and you’ve ruled out that they are not tucking/over propped in this position, work with them on keeping their feet down instead of lifting. To take this one step further when needed, help them modify by placing their legs in a comfortable diamond shape. Have them keep their legs down in this position as it will be more comfortable for their hips and it can be awkward to lift the legs from this position.
In what positions may students place their heels on a mini mat during back dancing? (Nov/Dec 18)
It is now an allowable choreographic option to have students fold the small mat in half during back-dancing and place their heels on the small mat when working in a comfortable diamond position. This will add instability like placing the heels on the ball against the wall. Students will feel this engage their hamstrings and their glutes in a different way.
What are the orientations for leg lifts lunges (LLL)? (NEV Jan 18)
On profile or at a diagonal towards the center of the room
TRUE OR FALSE: You can teach LLL in a parallel or turned out position. (NEV Jan 18)
False; parallel only
TRUE OR FALSE: You can start LLL in lunges. (NEV Jan 18)
False; start in leg lifts
How many lunges shoudl you give max in LLL? (NEV Jan 18)
10 on tempo or 20 pulse per side
How should you end LLL? (NEV Jan 18)
You can end in a lunge position or a leg lift position (if you end in leg lifts, have them freeze before lifting their leg back up)
How do you end LLL? (NEV Jan 18)
If you end in leg lifts, you do a standing quad stretch on profile; if you end in lunges you do a standing lunge stretch (keep feet where they are just straighten back leg and hinge back with room side arm overhead)
How should your feet be positioned for standing pretzel (SP)? (NEV Jan 18)
Narrow V
TRUE OR FALSE: You should lean your torso at a 45 degree angle away from your working leg in SP. (NEV Jan 18)
True
Where shoudl your working knee be positioned in SP? (NEV Jan 18)
3-4 inches behind your hip
How can you orient SP? (NEV Jan 18)
On profile or facing into the bar
How far should you be from the bar in SP? (NEV Jan 18)
A comfortable arms distance (in both directions–facing into the bar or on profile)
When you teach SP on profile, which direction shoudl you lean? (NEV Jan 18)
Towards the bar (away from your working leg)
What are the challenge options for SP on profile? (NEV Jan 18)
Extend room side arm out to the side or for more challenge make a 90 degree angle with arm and pull elbow down towards leg
What are the required stretches after standing pretzel? (NEV Jan 18)
- Waist stretch. Cross working leg behind standing leg and lift arm to stretch away from working leg.
- Figure 4 stretch
TRUE OR FALSE: Students should be tucked in SP. (NEV Jan 18)
False
What kind of adjustment should you use in SP for students with open hips? (NEV Jan 18)
A one point but NOT tucking them
How long should LLL be? (NEV Jan 18)
Make each side only about 1 minute so the whole exercise stays within 1.5 to 2
minutes.
What choreography can you give in LLL? (NEV Jan 18)
On tempo or pulse tempo reps or bend/stretches in LL
TRUE OR FALSE: You may split sides of leg lift lunges with another set of thigh. (NEV Jan 18)
True. If you do split up sides, you must start with leg lift lunges as the first set of thigh
to avoid ending in this position. Same guidelines for leg lifts.
How many sets of lunges can you teach in class? (NEV Jan 18)
One
How should students modify LLL? (NEV Jan 18)
- Have students stay in leg lifts if they are unable to do the lunges portion.
- Have students modify with another low-heeled set if needed.
- For students that need to modify lunges, they can work higher if needed.
How should students with sensitive backs modify SP? (NEV Jan 18)
Students with sensitive backs can also lean
slightly forward the way they would in traditional pretzel.
TRUE OR FALSE: YOu can do both sides of SP then do the required stretches (NEV Jan 18)
False; must stretch after each leg
What is the order of stretches if you do SP with FZ? (NEV Jan 18)
Give the standing pretzel waist stretch and the figure-4 stretch after each leg. If following side 1 with floor zinger, you may skip the figure-4 stretch and do the
half lotus stretch after side 1 of floor zinger.
How should you modify SP? (NEV Jan 18)
-Students with back discomfort may modify with diagonal seat or standing seat
if necessary.
-Students may perform regular pretzel if they are unable to do standing pretzel
because it is weight bearing.
-Prenatal students are welcome to do this exercise for as long as they feel
comfortable.
TRUE OR FALSE: P+ women may do SP. (NEV Jan 18)
True for as long as they feel comfortable
In foldover, when students indicate that they are feeling their standing hip flexors, what does this signal? (Jan/Feb 19)
That their torso is too low
What’s ideal leg placement in foldover? (Jan/Feb 19)
At the same height as the torso to protect the back
What is the optimal torso level in foldover? (Jan/Feb 19)
Almost horizontal
What adjustment should you use if a student’s ribcage is too low in foldover? (Jan/Feb 19)
Ribcage adjustment
TRUE OR FALSE: You can use straps as a modification in foldover. (Jan/Feb 19)
False
What’s the time max for foldover with the straps? (Jan/Feb 19)
2 minutes per side
TRUE OR FALSE: You can teach FO GMed with straps. (Jan/Feb 19)
False
TRUE OR FALSE: Pregnant women may do standing pretzel throughout their pregnancy. (Jan/Feb 19)
True for as long as they feel comfortable
What are some of the benefits
(4) of standing pretzel (Jan/Feb 19)?
- Because of the extra room between the working leg and the floor, those with long legs and/or tight hips will find it easier to get into this position rather than traditional pretzel and they will still feel the sizzle in both the side of their seats and their obliques.
- This exercise is also more intense on the standing leg than diagonal seat.
- Because of this, students will find their heartrates shoot up quickly.
- This exercise not only strengthens the gluteus medius and obliques, it streamlines and builds power in the standing leg and back muscles as well.
TRUE OR FALSE: You can put petite students on a riser in standing pretzel. (Jan/Feb 19)
False.
What is the general guidance about when you can put students on a riser mat to give them more height in seat? (Jan/Feb 19)
If the torso is not vertical
How can petite students modify standing pretzel? (Jan/Feb 19)
Work at the stall bar or do a different exercises. Most petite students will be fine in standing pretzel at the regular bar
What alternative seat works should you give to pregnant women who are uncomfortable in standing pretzel? (Jan/Feb 19)
Should a prenatal student not be comfortable, have her modify with pretzel or choose from diagonal seat/standing seat when necessary.
How can you help a prenatal client with sciatica modify? (Jan/Feb 19)
If a prenatal student is experiencing sciatica, have her avoid all turned-out positions as it will only exacerbate the issue.
TRUE OR FALSE: The angle of the torso in standing pretzel is the same as diagonal seat. (Jan/Feb 19)
False. Rather than having students lean directly forward at a 45-degree angle, standing pretzel involves having students first lean away from their working leg at a 45-degree angle and then bending forward at their waists. If a student wants more back comfort, he or she can bend even more forward at the waist to elongate their low backs. This will look more like the same torso angle that students traditionally have in pretzel.
In what stance should you set up standing pretzel? (Jan/Feb 19)
Set this up from a narrow V stance but note that some students may need to go slightly wider for more support and comfort. Ensure that your student keeps his/her knee and toes in the same turn out and that they are not working in a parallel position. Otherwise, some additional turn out is fine.
Where should the working side hand go in standing pretzel? (Jan/Feb 19)
- The working side hand should go on the hip when teaching this on profile.
- Facing the bar gives added support and stability, but should a student enjoy placing their working side hand on their hip in this variation that is fine too.
- When on profile, you may give the option to extend the working side arm out to the side or upwards.
- In very small classes, you can give both options when facing the bar.
- If the room is full, only give the option to extend the working side upwards when teaching this facing the bar.
How shoudl you modify standing pretzel for those with wrist or shoulder discomfort on their working side on profile? (Jan/Feb 19)
For those that need to modify for wrist and/or shoulder discomfort on their working side on profile, have them wrap their arm across their waist instead of placing their hand on their hip. This is for shoulder/wrist discomfort only.
TRUE OR FALSE: You should demo standing pretzel on profile. (Jan/Feb 19)
True
What are the benefits/challenges of teaching standing pretzel on profile? (Jan/Feb 19)
Benefit is teacher can demo. The other benefit of teaching this on profile is that students are less likely to pull on the bar, enhancing their form. They may be more likely to rest their forearm on the bar and/or lean on it. Adjust them to come further away from the bar and improve their balance/posture.
What is the benefit of teaching standing pretzel facing into the bar? (Jan/Feb 19)
Facing into the bar comes with its own benefits such as added stability and support.
TRUE OR FALSE: You can teach standing pretzel facing the center of the room. (Jan/Feb 19)
False
What is the rule about giving 3 sets of curl with one or both legs up? (Jan/Feb 19)
Give a rest fo rthe neck between sets 2 and 3
Which 4 exercises count as a reset for the neck in curl with your legs up? (Jan/Feb 19)
Plank (not including spider plank), arm dancing, or high curl with or without the ball behind the waist.
TRUE OR FALSE: Curling is an option you can give in leg dancing. (Jan/Feb 19)
False; it’s not an option. If a student needs to modify for neck or hip comfort they can just hold but don’t give this to everyone.
TRUE OR FALSE: You can teach seat 1 side 1, seat 2 side 1 and 2, then seat 2. (Jan/Feb 19)
False; needs to be the same order.
What are the allowed orders for a double seat work? (Jan/Feb 19)
Option 1: Seat-work 1, side 1, seat-work 2, side 1, appropriate stretches, repeat for side 2.
Option 2: Seat-work 1, side 1 and side 2, appropriate stretches, seat-work 2, sides 1 and 2, appropriate stretches.
