Balanced Body Allegro 2 Instructions D'utilisation page 30

FOOT AND LEGWORK, LEVEL 1
Springs: 2 long purple springs from the bottom
on Push-through Bar
Reps: 10
Safety Strap: On
Focus
» Breath – inhale push, exhale return
» Spine to mat or neutral spine
» Leg, ankle and foot alignment
» Calf and hamstring flexibility
» Foot, ankle and lower leg strength
Precautions
Back injuries, knee injuries
Starting Position
Supine on Allegro Tower with feet on Push-through Bar, and
springs attached from low position onto the Push-through Bar.
Plies
» Lie supine with the Push-through Bar in line with anterior hip
crease, flex knees, flex hips, with metatarsals or heels on the
bar, and straighten legs and return.
» Foot position variations: Heels, Toes
» Leg variations: parallel, turned out, v-feet, wide 2nd position,
single leg
Plie/Releve
» Lie supine with the Push-through Bar in line with anterior hip
crease, hips flexed, knees bent, metatarsals or toes on the bar.
» Push the bar up toward the ceiling straightening the knee,
plantarflex the ankle, dorsiflex the ankle and return.
» Variations: parallel, turned out, single leg
Plantarflexion
» Lie supine with Push-through Bar in line with anterior hip
crease, legs straight, metatarsals or toes are on bar, plantarflex
and dorsiflex the ankles.
» Variations: parallel, turned out, single leg, running in place
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Plies
Plantarflexion - 2 legs
Plantarflexion - alternating legs