Rolling
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
Articulates the hips and spine off the mat as the hips lift overhead to create a c-curve and flexion in the spine.
Work with the spinal stabilizers to maintain stabilization in the trunk as the legs reach away and land in the bridge.
Articulate the spine back down to the mat at the end.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Work with the spinal flexors to maintain stabilization in the trunk as the legs reach away and land in the bridge.
Create lumbo-pelvic stabilization and work with hip extensors to keep the pelvis from drooping and the back from arching when reaching the legs away and landing in the bridge.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Keep the knees bent and hold the bar throughout the choreography.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Push the hip up as the thighs reach away in the air.
Work with the spinal stabilizers to maintain lumbo-pelvic stabilization with the legs reach away and land in the bridge.
Other Muscles at Play
Shoulder flexors push the arms into the bar to help stabilize the shoulder and create an anchor.
Scapular depressors pull the shoulders down away from the ears.
Scapular upward rotators allow the arms to reach overhead by drawing the shoulder blades down and under the armpits.
Plantar flexors point the feet when the legs are in the air.
Dorsiflexors flex the feet to anchor the heels into the mat.
Objectives
Develop control of spinal articulation through a clear, segmental movement pattern.
Develop abdominal, hip-flexor, and hip-extensor control while articulating the spine to support coordinated, balanced motion.
Increase strength in the abdominals, back extensors, and hip extensors & knee flexors to maintain control of the bar throughout the movement.
Increase deep abdominal control to facilitate effective co-contraction of the abdominals and hamstrings.
Maintain consistent scapular stabilization while articulating the spine to support clean upper-body mechanics.
Focus on scapula stability as an anchor point.
Focus on breathing to synchronize the movement.