Plane of Motion
Rollover
Plane of Motion
Sagittal
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.
Other Muscles at Play
Anterior spinal stabilizer maintains lumbo-pelvic stabilization and helps keep the c-curve with the spinal flexors even when overhead.
Hip extensors resist gravity when overhead and assist with keep the legs in the air and when rolling up and down.
Hip abductors work to separate the legs and maintain the separation.
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.
Objectives
Execute while keeping deep core stabilization intact.
Offers flexibility and management of the lower back muscles.
Enhance the flexibility of the hamstrings and hip flexors more extensively.
Using the hip extensors to maintain the legs in an extended position.
Enhance the control and strength of the abdominal muscles during leg movements.
Engaging the abdominals to support spine stabilization.
Focus on breathing to synchronize the movement.