Breathing
Plane of Motion
Sagittal
Spring Setting
Heavy
Roll Up Bar Short Springs & Trapeze
Top Hooks (for roll up bar)
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Scapular Adductors
Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)
Objectives
Enhances whole-body integration while cultivating a strong, deeply connected core.
Develop abdominal strength to improve overall trunk stability.
Improve abdominal support & articulation while lifting the pelvis to maintain clean, organized movement.
Refine the breath pattern while engaging the whole body to create coordinated, efficient effort.
Maintain scapular stabilization while pressing into the bar to support upper-body alignment.
Maintain pelvic and trunk stabilization while lifting the hips to ensure controlled, balanced mechanics.
Focus on breathing to synchronize the movement.