Seated Teaser
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Top Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominals, Internal Oblique, External Oblique
Round the spine and articulate up to V sit and maintain the c-curve as the arms and legs move.
Increase engagement to dive forward and round over the legs at the end.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Arch the upper back and maintain the arch in the hinge back.
Restack the spine back to sitting tall to the starting position.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hold the legs in the air against gravity.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Press down on the springs in the V sit and as the spine rounds forward over the legs.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Press into the springs when the arms are in a T as the body hinges back in spinal extension.
Other Muscles at Play
Spinal stabilizers assist with the control of spinal articulation and create lumbo-pelvic stabilization.
Scapular adductors (retraction) keep the shoulders from rounding forward.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators allow for overhead reach when the torso rounds forward over the legs.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed when in the air.
Dorsiflexors flex the feet when coming down to the bar or against the bar.
Objectives
Strengthens the hip flexors and trunk through controlled, organized flexing and extending of the spine.
Trains the legs to stay steady in the air, maintaining alignment and stability as the trunk moves.
Trains the trunk to stay steady in the air, maintaining alignment and stability as the legs and arms move.
Teaches precise shoulder and scapular control so the work stays anchored in the core, allowing the neck to remain free of tension and the upper body to move with clarity and support.
Increases coordination by introducing more complex choreography that demands precise timing, integrated control, and a well-organized center.
Focus on breathing to synchronize the movement.