Feet and legs for allegro
The student lay on their mat with their feet on the top if their fit ball ensuring their heels are together. I strongly suggest when learning this exercise at the beginning they remain with their hands on the mat. Check the students always maintain the earlier technique in the bridge position on the introduction. If the student is hyperextended take the feet further over the fit ball so as the student can’t push back into their knees. During each extension the student should feel the lengthening through their inner legs while keeping the energy through their feet on each extension.
All the activation should come from their abdominals, hamstrings and glutes. They should keep deepen the breath in through their nose and out through their mouth slowly to enhance the activation. Constantly check that they maintain their pelvis aligned throughout.
How many should the students execute?
I would commence with 16 bars only and build as they gain strength.
At what age the students be doing this exercise?
The age suggestion is 11 years and above, although this depends on the maturity and years of previous training.
Could I also execute the small ball allegro exercise from the Advanced level?
Most definitely this is an excellent additional exercise.