Plane of Motion
Roll Out the Dough
Plane of Motion
Sagittal
Spring Setting
Heavy
All Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Round the spine to roll back in a c-curve.
Maintain the pelvic tuck and c-curve as the arms reach overhead.
Engage deeper to roll up and over back to start.
Anterior Spinal Stabilizers
Transversus Abdominis
Provide lumbo-pelvic stabilization.
Assist with the spinal flexors in maintaining the round spine and tuck the hips to keep the c-curve.
Other Muscles at Play
Shoulder flexors and adductors keep the arms narrow and held in the air against gravity as the arm rows.
Scapular upward rotators allow the arms to reach overhead without hiking the shoulders up to the ears.
Scapular adductors & depressors keep the shoulders down away from the ears and stabilized.
Elbow flexors and extensors bend and straighten the elbows.
Hip flexors keep the legs pressed up into the foot strap.
Hip adductors keep the legs closed together.
Knee extensors keep the legs straight.
Planter flexors keep the feet pointed and supported under the foot strap.
Objectives
Enhance the co-contraction of the back extensors and abdominal muscles to stabilize the upper body during spinal flexion.
Enhance the flexibility of hip flexors.
Emphasis is placed on abdominal control and pelvic stability as the body curves and rolls back.
Depress the scapula for stability.
Focus on breathing to synchronize movement.