Plane of Motion
Balance Control Step Off
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Heavy
All Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Create the c-curve and rounded spine when rolling over and back down.
Work with the hip flexors to keep the legs from collapsing on the chest.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hold the legs out at the beginning of the exercise and bringing the legs up and overhead.
Work with the spinal flexors to keep the legs from collapsing on the chest.
Hip Extensors
Gluteus Maximus, Hamstrings
Resist gravity when overhead and assist with keeping the legs in the air and when rolling up and down.
Press the legs up to the ceiling.
Keep the leg lifted in the air when in standing and extending the spine.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Assists with articulation on the roll up and down.
Assists with the hip extensors when reaching the legs to the ceiling.
Extends the spine when standing.
Other Muscles at Play
Anterior spinal stabilizer maintains lumbo-pelvic stabilization and helps keep the c-curve with the spinal flexors even when overhead.
Spinal lateral flexors and rotators twist the spine and support the trunk during the transition to and from standing.
Hip abductors work to keep the gesture leg in the air during transition to standing and the return.
Hip adductors work to close the legs together and keep them closed.
Knee extensors keep the legs straight.
Plantar flexors point the ankle.
Dorsiflexors flex the ankle.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors keep the shoulders flat on the carriage and stabilized.
Shoulder horizontal abductors work to keep the elbows wide.
Elbow flexors keep the elbows bent.
Shoulder flexors assist when standing & going back down by pushing into the shoulder blocks.
Objectives
Maintain control, orientation, and balance even in overhead scenarios.
Build strength in the abdominals, quadriceps, calves, and foot muscles.
Stretching the body's posterior chain.
Mobilizes the spine and challenges coordination.
Focus on breathing to synchronize the movement.