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Progressive Layers Inspiration
These are examples and designed to spark your own creativity. I have only done one or two repetitions of each layer. When teaching you should do as many repetitions as appropriate for your group and stop at the level when everyone has been sufficiently challenged. Encourage people to stay at a level that suits them on that day.
Make it easier
Make it more challenging
Special Considerations
Prenatal considerations
In theory this exercise is ok for prenatal clients.
Be aware of how challenging it will be for someone who is heavily pregnant to peel their body off the floor in a rounded position. It will become very challenging to achieve this movement in the later stages of pregnancy.
Osteoporosis considerations
Not appropriate for osteoporotic clients due to the loaded spine flexion.
Modify:
1. Start seated and hinge back and return upright maintaining a natural spine position and staying out of spine flexion
2. Place a resistance band around the soles of the feet. Hold the back with some tension. Hinge back keeping a natural spine position and return to seated.
Done-For-You Sequences
Below are sequences which contain this exercise. Use them as they are or as inspiration!