Cat
Plane of Motion
Sagittal
Spring Setting
Medium
1-2 Short Light or Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Flex the spine to roll down but more importantly, flex the spine and tuck the hips to roll up in coordination with the shoulder and scapular stabilizers.
Co-contract with spinal extensors through articulation and stabilization.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Co-contract with spinal flexors through articulation and stabilization in flat back.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Assist with the spinal flexors to tuck the pelvis and roll up.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Support the body weight and assist with shoulder stabilization as the spine articulates out and in and when spine is in flat back against the pressure from the bar.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Helps stabilize the scapulae and draw the shoulders down away from the ears.
Scapular Upward Rotators
Serratus Anterior, Trapezius
Allows the arms to reach overhead.
Works with the shoulder extensors and scapular depressors to stabilize the scapulae so the shoulders do not hike or hunch.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization and assist with articulation and stabilization of the spine.
Hip extensors assist with tucking the pelvis when rolling up and maintaining neutral when kneeling upright.
Objectives
Develop abdominal and back extensor strength.
Deepen abdominal engagement as the spine moves through smooth, sequential articulation, allowing each segment to mobilize while the core provides steady, continuous support.
Increase flexibility and strength of the shoulder in an overhead reach.
Maintain steady scapular stabilization as the spine articulates and the upper body folds into controlled flexion from a kneeling position, allowing the movement to originate from the core and spine rather than the shoulders.
Focus on breathing to synchronize the movement.