Teaser (Arm Springs)
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Top Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Articulate the spine up to the V sit and c-curve.
Maintain the c-curve as the arms press down.
Articulate the spine back down to the mat.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hold the legs up in the air against gravity.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs closed together.
Build the midline connection to the core.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Press the arms down to stretch the springs.
Resist the springs to reach the arms back up with control.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears for the entire exercise.
Other Muscles at Play
Spinal stabilizers assist with the control of the spinal articulation and maintain lumbo-pelvic stabilization.
Scapular adductors (retraction) keep the shoulders from rounding forward.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Objectives
Strengthens the hip flexors and trunk through controlled, organized lifting.
Trains the legs to stay steady in the air, maintaining alignment and stability as the trunk moves beneath them.
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.
Challenges spinal articulation by asking the spine to move segment by segment with precision, control, and uninterrupted flow.
Focus on breathing to synchronize the movement.