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BONUS EXERCISES
7. Advanced Jackknife
This exercise will target the rectus abdominis and hip
flexors, and the spinal extensor muscles of the lower
back. Begin in the same position described in the
Extended Arm Jackknife, then straighten the legs as
described in the Extended Leg Jackknife. Slowly lean
back with the torso and press down slightly with the
legs, until the body is in a fully extended position with
the torso and legs parallel to the floor. Exhale and
pike from the hips until the body is in a “V” position.
Pause at the end of the movement, inhale and slowly
return to the starting position. Perform five-second
repetitions as described in the Basic Jackknife. Keep
the back straight and do not bend the arms or legs as
you pike up. See FIG. 18 & 19.
When you can perform 10 repetitions of each Basic Exercise you are ready to progress to the Bonus Exercises.
These exercises require more advanced body positions to be maintained throughout the movement.
FIG. 18
FIG. 19
8. Lateral Jackknife
This exercise will isolate the rectus abdominis and
obliques, as well as the quadratus lumborum muscles
of the lower back. Roll into a sidelying position on the
unit. Bend the elbow of your lower arm and rest your
head on that arm. Reach overhead with your top arm
and lightly hold the Focus Strap™. Bend the knees
slightly and rest the feet on the foot rest. Exhale and
bend your torso to the side. Pause at the end of the
movement, inhale and slowly return to the starting
position. Laterally flex from the waist, rather than
pulling with your arms. Perform five-second repetitions
as described in the Basic Jackknife. After completing
the repetitions on one side, carefully turn over, lie on
your other side and repeat the same number of
repetitions. See FIG. 20 & 21.
FIG. 20
FIG. 21
6. Torso And Hip Flexor Stretch
This exercise will stretch all of the abdominal muscles as well
as the muscles of the front of the hip. Begin in the same posi-
tion described in the Extended Arm Jackknife. Then, straighten
the legs as described in the Extended Leg Jackknife. Slowly
lean back with the torso and legs parallel to the floor. For more
stretch, carefully extend further until the back is slightly arched.
Relax and hold the stretch at a comfortable range of motion for
10 to 30 seconds, breathing deeply. Do not exceed a stretch
that is comfortable for your body. See FIG. 17.
FIG. 17