The Hundred
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top or Mid-Pole Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Flex the trunk and lift the head and chest.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Keep the legs help in the air against gravity.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Press the arms down to the mat.
Pump the arms with a downward emphasis.
Other Muscles at Play
Spinal stabilizers provide lumbo-pelvic stabilization.
Scapular adductors keep the scapulae retracted and stabilized.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Hip adductors keep the legs closed together.
Knee extensors straighten the knees and keep them straight.
Plantar flexors point the feet.
Objectives
Warm up the body and strengthen the abdominal muscles—particularly the deep internal connections—while maintaining pelvic stability and generating heat.
Increase circulation and elevate the heart rate to prepare for more focused abdominal work.
Engage and utilize the entire core to support efficient movement.
Improve deep abdominal strength and enhance stabilization of the torso and lumbo-pelvic region through coordinated co-contraction of the abdominal and back extensor muscles for greater overall control against the staccato movements of the arms.
Focus on breathing to synchronize the movement.