Preps- 100s, Single Leg Stretch, Feet in straps, Double knee folds, Leg Springs (Frogs, Lower/Lifts), Tree
Form- hollow out abs, hold by knee or ankle of single leg, scissor legs in air, pull into midline throughout, tips of shoulder blades on the mat
*May not be appropriate for those with low back or neck issues. See modifications below.
Modifications- hands support head or keep head down, higher angle of limbs for more support, hands under bottom for more low back support
How to Advance- Magic circle/ball/weights in hands, perform on Reformer with hands holding straps, add in a Helicopter
Challenges- connect right from Double 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