VIDEO DEMO
Small load increase
Progression of Jefferson Curl
PROGRESSION · HOW TO DO IT
Small load increase
These steps are written specifically for the Small load increase. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Small load increase. Stand on a low step with feet together and hold a very light weight close to the body.
- 02Move the pattern
Tuck the chin and slowly round down one spinal segment at a time, letting the weight move toward the feet.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Stop at a comfortable controlled depth, then reverse the sequence smoothly from the low back to the head. Use a range you can reverse smoothly.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
TRUNK & SPINE / 25
Small load increase
Sets: 2–3 · Reps: 5–8 slow
Small load increase is a progression of Jefferson Curl. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The spine and posterior chain move gradually into flexion under intentionally light load, making control—not weight—the progression target.