Push Down
Intermediate (6/10)Wunda Chair
Position: StandingEnergy: 5/10~45s
Cueing
Face the chair; place hands on pedal; roll down through spine while pressing pedal; maintain core lift.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus Anterior
Secondary Muscles
ForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Partial roll down; bend knees; use heavier springs for support.
Progressions
Flat back variation; stay in the deep curve and pulse; lighter springs.
Common Errors
Locking elbows; shrugging shoulders; losing pelvic stability.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
