One Arm Crossed
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Engage to round over the legs in the first step of the sequence.
Engage to create spinal flexion and a round back as the spine articulates down to the mat and up.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stability and assist with the control of the spinal articulation.
Spine extensors stack the spine up to sitting tall.
Shoulder extensors keep a downward pressure on the bar and work with the scapular depressors to create shoulder stabilization.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retractors) aid in keeping the shoulders from hunching or rounding forward.
Scapular upward rotators work with the scapular depressors to allow overhead reach when rounded forward over the legs by drawing the scapulae down and under the armpits so the shoulders don't hike.
Hip flexors aid the spinal flexors in rolling down and up but should not overwork.
Knee extensors keep the knees straight, especially when lying flat.
Dorsiflexors keep the feet flexed against the poles when sitting.
Objectives
Strengthens the gripping hand and forearm musculature through sustained hold and control.
Engages and strengthens the obliques to resist rotational forces.
Mobilizes the entire spine through a smooth, continuous range of motion.
Strengthens the abdominals, with lower spring attachments increasing the demand on core control.
Strengthens the back muscles, with higher and heavier spring settings providing greater resistance.
Strengthens the rhomboids to maintain scapular stability, offering a greater challenge than the standard Roll Down.
Stretches the upper trapezius when the body lies flat on the mat.
Focus on breathing to synchronize the movement.