Reverse Monkey
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Short Light or Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Engages roll back with control.
Maintains c-curve and pulls the chest to the thighs when extending the legs to the ceiling.
Engages to roll back and push the bar through so the arms and shoulders don't do the work.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Receives a stretch when legs are straight in both the forward and upright position.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization and assist with the spinal flexors.
Scapular depressors keep the shoulders down away from the ears.
Scapular protractors (abductors) and upward rotators allow for the overhead reach by drawing the shoulders down under the armpits.
Knee flexors receive a stretch with the hip extensors when the legs are straight and assist the control of the bar with the spinal flexors.
Plantar flexors keep the feet pointed but if feet are flexed then they will receive a stretch instead.
Objectives
Cultivate strong abdominal control and smooth spinal articulation to ready the body for deeper flexion and to prime the system for the movements that follow.
Enhance spinal mobility while engaging the abdominals to support and control the body through flexion.
Improve hamstring, lower leg & posterior chain flexibility.
Keep the torso steady as the arms extend outward to support balance, allowing the reach to create stability without using the arms to press or drive the movement.
Focus on breathing to synchronize the movement.