Monkey
Beginner (3/10)equipment.cadillac/trapeze_table
Position: SupineEnergy: 3/10~60s
Cueing
Focus on spinal flexion and leg extension; use the bar to assist the roll up; prioritize length over depth.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
SternocleidomastoidIliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Keep knees bent; small roll range; hold the bar lower.
Progressions
Full leg extension; hold at peak; slow return.
Common Errors
Neck strain; locking knees; snapping movement.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
