Saturday, October 1, 2016

Break It Down: Double Straight Leg Lower Lift (Part 4 of Series of 5)

Purpose- teaches how to work in opposition, strengthens core, 

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

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, less lower for more support, hands under bottom for more low back support, cross at ankles or soft bend in knees

How to Advance- Magic circle/ball/band in hands or feet, weights in hands, perform on Reformer with hands holding straps  

Challenges- connect right from Scissors without lowering head, add in more reps

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