Wunda Chair

Question 1

Foot Work

Answer 1

Sitting Series

Parallel Heels F:Knee extensors Hip extensors Spinal flexors Spinal extensors

Parallel Toes F: Knee extensors Hip extensors Spinal flexors Spinal extensors

V-Position Toes F: Knee extensors Hip extensors Spinal flexors Spinal extensors

Open V-Position Heels F: Knee extensors Hip extensors Spinal flexors Spinal extensors

Open V-Position Toes F : Knee extensors Hip extensors Spinal flexors Spinal extensors

Calf Raises F: Ankle-foot plantarflexors Ankle-dorsiflexors Spinal flexors Spinal extensors

Single Leg Heel F: Knee extensors Hip extensors Spinal flexors Spinal extensors

Single Leg Toes F: Knee extensors Hip extensors Spinal flexors Spinal extensors

Question 2

Abdominal Work

Answer 2

Pike Standing F: Spinal flexors Scapular stabilizers

Pike Standing Reverse F: Spinal flexors Spinal extensors Scapular stabilizers

Pike Sitting I: Spinal flexors Shoulder extensors

Pike Front A : Spinal flexors Scapular abductors Shoulder flexors

Torso Press Sit A: Spinal flexors Spinal extensors Hip flexors

Question 3

Spinal Articulation

Answer 3

Pelvic Curl I: Spinal Flexors Hip extensors

Jackknife A: Spinal flexors Hip extensors Spinal extensors Shoulder extensors

Question 4

Arm Work

Answer 4

Shrugs F: Scapular depressors Spinal extensors Spinal flexors

Triceps Press Sit I: Elbow extensors Scapular stabilizers Spinal extensors Spinal flexors

Triceps Prone I : Elbow extensors Shoulder flexors Spinal extensors Spinal flexors

Frog Back I: Elbow extensors Shoulder flexors Spinal extensors Spinal flexors

Side Arm Kneeling I: Elbow extensors Spinal lateral flexors Spinal flexors Spinal extensors

Question 5

FBI

Answer 5

Cat Stretch Kneeling I: Spinal flexors Spinal extensors

Tendon Stretch A: Spinal flexors Shoulder flexors Scapular abductor

Question 6

Leg Work

Answer 6

Leg Press Standing F : Hip extensors Knee flexors Ankle-foot plantarflexors

Hamstrings Curl F: Knee flexors Spinal flexors Spinal extensors

Hip Opener I: Hip external rotators Hip extensors Spinal flexors Spinal extensors

Frog Front I: Hip external rotators Knee extensors Scapular stabilizers

Step Down Group

Step Down Back I: Hip extensors Knee extensors Spinal extensors

Lunge Group

Lunge Forward A: Hip extensors Hip abductors Knee extensors

Question 7

Lateral Flexion Rotation

Answer 7

Side Stretch F: Spinal lateral flexors Spinal flexors Spinal extensors

Side Stretch Kneeling I: Spinal lateral flexors Spinal flexors Spinal extensors

Pike Side I: Spinal flexors Spinal rotators Shoulder flexors

Question 8

Back Extension

Answer 8

Swan F: Spinal extensors Spinal flexors Hip extensors

Swan on Mat I: Spinal extensors Spinal flexors Shoulder extensors

Swan Single Arm I : Spinal extensors Spinal flexors Hip extensors Shoulder horizontal abductors