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Beats on the Cadillac/Trapeze Table

Target Muscles: Gluteus maximus, hamstrings, hip lateral rotators, hip abductors and adductors, abdominals, scapular stabilizers.

Starting Position: Lying in a supine position with pelvis and spine neutral, position the head toward the vertical sliding bar and reach the arms overhead. Brace hands against the uprights, slightly higher than shoulders, and place feet in the foot straps. Laterally rotate and adduct the legs, plantar flex the ankles and point the toes gently.

Inhale: for four counts. With ankles plantar flexed, abduct and adduct legs with each inhale with a beating motion.

Exhale: for four counts, ankles plantar flexed. Abduct and adduct legs with each exhale with beating motion.

Inhale: Hold for four counts. With ankles dorsiflexed, abduct and adduct legs with each inhale with beating motion.

Exhale: Hold for four counts, ankles dorsi flexed. Abduct and adduct legs with each exhale with beating motion.

Complete four sets

1

3

2

4