Teaser (Push Thru Bar)
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1-2 Short Light or Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Lift the head and chest and maintain flexion during the articulated roll up and roll down for the spine.
Maintain the lower abdominal c-curve in the V sit.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Support the spine in the V sit.
Eccentrically contract during the articulated roll up and roll down of the spine.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Support the legs in the air.
Other Muscles at Play
Spinal stabilizers help control the articulation during the roll up and down phase, keep the ribs stitched in and stabilize the lumbo-pelvic region.
Scapular adductors retract the shoulder blades together to resist the bar during the beginning and end position.
Scapular upward rotators allow the scapulae to slide apart and under the armpit to allow for overhead reach.
Scapular depressors keep the shoulders down away from the ears.
Hip adductors keep the legs closed together.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Develop coordinated control of the abdominals and hip flexors while articulating the spine and lengthening both the legs and arms.
Build strength in both the abdominals and back extensors to create steady, controlled support for the spinal articulation and balance.
Enhance hip-flexor control while coordinating movement through the upper body.
Maintain steady scapular stability as you articulate the spine and guide the upper body into controlled flexion.
Focus on breathing to synchronize the movement.