Airplane
Plane of Motion
Sagittal & Coronal
Spring Setting
Heavy
Medium or Heavy Long Leg Springs
Top or Mid-Pole Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Works with the spinal stabilizers to keep the back up in the air.
Helps control the articulation of the spine up and down.
In Version #2, rounds the spine to roll up to the shoulders & maintains scoop as legs reach to the ceiling.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Works with the spinal stabilizers to keep the back up in the air.
Helps control the articulation of the spine up and down.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintains lumbo-pelvic and trunk stabilization in the air.
Helps control the articulation of the spine up and down.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Brings the hips up and keeps them there by reaching into the springs.
Works with the spinal flexors and stabilizers for lumbo-pelvic stabilization.
In Version #2, they work with the spinal flexors to extend the legs to the ceiling then catch the springs in the air and then engage further with the knee flexors to bend the knees.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs together when choreography calls for it.
Controls the distance of the legs opening when the choreography calls for it.
Builds midline connection to the core.
Other Muscles at Play
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Knee extensors keep the knees straight or straighten the knees.
Knee flexors bend the knees in Version #2.
Objectives
Builds strength in the lats and triceps to support shoulder stability and reinforce the connection to the core.
Improves strength and control of the hip extensors as they work in coordination with the internal support system.
Challenges trunk and hip strength by requiring stable, organized control against dynamic leg movement.
Develops refined spring control for smooth, precise resistance management.
To develop hip extensor control while strengthening hamstrings and maintaining deep abdominal connection.
Focus on breathing to synchronize the movement.