Скачать или смотреть Swan Prep on the Cadillac

Swan Prep is just as the name says—A prep for the full Swan!

It's a great way to introduce how to retract and protract the shoulders in a controlled way with the Push Through Bar. Protraction/retraction is needed to further advance into the full Swan when taking the bar up and overhead.

Another thing I love about this version is how much contact the body has on the mat. The feedback you get from the mat allows us to really feel if we are sinking into our low back during our extension or instead working the upper back. We want to get as much length our of the lower and upper back as possible!

SPRING:
1 Top loaded spring on the Push Through Bar

REPETITIONS:
3 protractions / retractions keeping the body flat
3 lifts of the chest forward and up


Pull the shoulders back and down before lifting the chest
Reach the chest forward to lift the bar up
Keep the head inline with the spine instead of flinging the head up to move the bar
Lift only so much as the low back stays lengthened

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