Footwork #1 toes apart heels together breath work & Reps - ANSWER Inhale - squeeze heels together
and extend knees to press carriage out.
Exhale- flex knees and hip, controlling return of carriage.
Reps - 10-12
Footwork #2 - ANSWER Wrap toes on bar
Footwork #2 wrap toes on bar breath work & Reps - ANSWER Inhale- keep heels still in space and extend
knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage.
Reps- 10-12
Footwork #2 Wrap toes on bar Modification - ANSWER Longitudinal arch - place deepest part of
longitudinal arch of foot on footbar and gently flex toes, to relieve cramping in toes
Footwork #3 - ANSWER Heels on Bar
Footwork #3 Heels on Bar Breath & Reps - ANSWER Inhale - keep feet still in space and extend knees to
press carriage out.
Exhale - flex knees and hips, controlling return of carriage
Reps- 10-12
Footwork #4 - ANSWER High half toe
, Footwork #4 High Half Toe - Breath & Reps - ANSWER Inhale - maintain heels lifted and extend knees to
press carriage out.
Exhale - flex at knees and hips, controlling return of carriage.
Exhale - keep legs straight and lower heels under bar (dorisflex)
Inhale - lift heels (plantar flex)
Exhale - maintain heels lifted and flex knees hips, controlling return of carriage.
Reps- 6 reps- starting with one and adding one on each time.
Footwork Modifications - ANSWER Small Range Pulses
End Range Pulses
Feet slightly abducted (2-5)
Use a spacer - at knees for adductors
Second Position - ANSWER 1. Parallel
2. Lateral Rotated
3. Medial Rotated
Second Position Reps & Essence - ANSWER 10-12 Reps
TA to compress & stabilize
obliques to prevfent spinal extension,rotation
multifidus prevent rotation
hip extensors and quads- concentric extension
eccentric on return
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