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Keep your pelvis back against the roller, and down on the seat.
Think of drawing your sternum towards your pubic bone as you drive your knees up to your chest.
Push through your full foot, especially putting pressure through your heels.
Knees stay in alignment with your second toe (mid-foot).
Place seatbelt on and keep your pelvis and lower ribs connected to the back rest.
Pull your elbows down towards your sides, leading with your shoulder blades to engage your back muscles.
Pull the yellow lever to place the roller down across your thighs.
Keep your pelvis against the back rest and down on the seat for a neutral pelvis.
If you feel it in your lower back, reduce the weight slightly and make sure you’re maintaining a neutral pelvis.
Place your pelvis back against the seat and cross arms over your chest or place behind your head.
Keep your pelvis down on the seat and feet up on the foot bar.
Extend back and curl forward by bringing your sternum down towards your pubic bone.
Press up overhead maintaining stable shoulders on the back rest.
Keep your lower ribs down and pelvis pushed back into the back rest.
Keep your pelvis back against the back rest and down on seat for a neutral pelvis. If you feel it in your low back, reduce weight slightly and make sure you are maintaining a neutral pelvis.
Keep your legs in line with the middle of your pelvis.
Initiate movement by pulling your shoulder blades back and follow with your arms.
Imagine your shoulder blades pulling back towards the opposite hip.
Keep your sternum against the pad.
Stabilise your shoulders by keeping them “set” on your rib cage.
Keep your pelvis back against the back rest.
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