Table des Matières
Publicité
Allegro® Tower Exercises
DEFINITION OF EXERCISE SET-UP TERMS
» Level: The level of expertise needed to undertake exercise.
» Reps: How many times the exercise is performed.
» Springs: Number and location of springs on the Allegro Tower.
» Loops: Which loops should be used during exercise.*
» Focus: What should be emphasized during exercise.
ROLLBACKS, LEVEL 1
Springs: 2 long yellow or 2 short yellow springs from high
position
Reps: 6-10
Rollback Bar or handles
Focus
» Breathing – exhale roll down, inhale at the bottom, exhale to
roll up
» Balance between abdominals and lumbar extensors
» Soft neck and shoulders
» Maintain C-curve
» Soft hip flexors
Precautions
Shoulder and neck problems, some low back problems,
osteoporosis
Starting position
Sit facing Tower, holding on to bar or handles, knees soft,
feet on metal bars.
Standard Exercise
Hold bar with arms straight, roll down, curving back and staying
lifted, roll back up maintaining slight flexion in spine
Oblique Variations
» Wooden bar (Water skiing)
» Sit diagonally on table, place left foot against pole, cross right
foot over ankle, place left hand on bar and reach right arm
open while rotating torso to the right.
» Roll down and up maintaining rotation, then switch sides.
28
» Precautions: Physical conditions that may limit or exclude a
participant. Exercises may need to be modified for people with
these conditions.
» Prerequisites: Specific exercises that must be mastered before
undertaking a new exercise.
» Starting Position: Where to begin the exercise on the Allegro
Tower.
*If applicable
»
Roll Backs
Water skiing
Publicité
Table des Matières
