The Hundred
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top or Mid-Pole Hooks
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Other Muscles at Play
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.