Plane of Motion
Arabesque
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Medium & 1 Extra Light Spring
Muscle Focus
Anterior & Posterior Spinal Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Pull the carriage closed.
Provide lumbo-pelvic stabilization.
Keep the spine stabilized in a flat back and in a straight line from head to back foot against the unilateral movement.
Other Muscles at Play
Hip flexors on the standing leg assist with the carriage pulsing in, but don't overuse (most of the work should be from the abdominals, not the leg).
Hip extensors may feel a stretch on the standing leg but work to keep the gesture leg lifted up and back.
Shoulder flexors & extensors work together to keep the carriage pressed out and the upper body stabilized away from the bar.
Scapular upward rotators and abductors swing the bottom tips of the scapulae away from each other and protracted to allow for overhead reach.
Scapular depressors keep the shoulders down away from the ears.
Knee extensors keep the knees straight.
Plantar flexors keep the heels lifted up against the shoulder blocks.
Objectives
Enhance core strength by simultaneously engaging the abdominal muscles and back extensors while stretching the hamstring on one leg.
Enhance deep abdominal control to stabilize the trunk during the smooth movement of the carriage that begins at the hip.
Enhance core engagement and control against the unilateral movement to stabilize the hips and trunk in an anti-rotational way.
Concentrate on keeping the shoulders steady, managing the motion from the hips, and drawing the carriage back using a deep abdominal connection.
Focus on breathing to synchronize the movement.