The Table
Advanced (7/10)Wunda Chair
Position: SupineEnergy: 6/10~45s
Cueing
Sit on chair; place hands on pedals (if split) or floor/chair sides; lift body into a table shape; engage glutes and core.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Partial lift; keep knees bent; use heavier springs.
Progressions
Extended legs; lighter springs; lift one leg.
Common Errors
Hips dropping; neck strain; locking elbows.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
