Wednesday, September 4, 2013

Break It Down: Double Leg Stretch (Part 2 of Series of 5)

Advancing into the ab series we have the Double Leg Stretch.  Imagine your legs move as one unit to execute this challenging exercise.

Purpose- teaches how to work in opposition, strengthens core, flushes out toxins

Preps- 100s, Single Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts) 

Form- hollow out abs, press arms into thighs as legs extend out long/low, hug knees into tight ball shape, pull into midline throughout

*May not be appropriate for those with low back or neck issues.  See modifications below.

Modifications- hands support head or keep head down, do standing version with squat and pressing into body standing up, higher angle of limbs for more support, hands under bottom for more low back support

How to Advance- Magic circle/ball/band in hands or feet, add in arm circle with optional hand weights, arms circle first than legs than both move together, perform on Reformer with hands holding straps

Challenges- connect right from Single Leg Stretch without lowering head, add in more reps, legs hover 2 inches above floor, perform on Cadillac using roll back bar or arm springs

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