Seal
Intermediate (5/10)Mat
Position: SupineEnergy: 4/10~60s
Cueing
Clap feet three times at the top and back; keep the round shape; move with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal Obliques
Secondary Muscles
Internal ObliquesTransverse AbdominisSternocleidomastoid
Regressions
No claps; hold behind thighs; reduce roll range.
Progressions
Increase speed; clap more precisely; hold the balance for longer at the top.
Common Errors
Hitting head on mat; straight back; using momentum for the claps.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
