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4 Point to Plank Cluster / Red Spring (#005)

Abdominals • 3m 54s

Muscle group / Trunk and Shoulders
Springs: Red for core support / Blue/White for core challenge
Modifications: Short Box on elbows for any wrist issues

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    Side Plank Variation on elevated box ...

    Side Plank Variation on elevated box ...

    Side Plank Variation on Box

    Level 2 / White Spring
    Muscle group in focus: Core & Obliques & Upper body & shoulders.

    Set Up
    Box on Platform, securely against lowered footbar.
    1 white spring or 1 Blue easier

    Feet against the shoulder blocks
    Top foot front, lower on rear block.

    Layer 1
    Press dow...

  • Warm Up / Abdominal Mat Flow (#022)
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    Warm Up / Abdominal Mat Flow (#022)

    Warm Up / Abdominal Mat Flow (#022)

    Reformer 1 Class

    Ab Mat Warm Up

    Set Up / Supine on Carriage
    Option for cushion / head rest up
    Legs in tabletop

    Starting with an Ab Curl

    Layer 1 / Base
    Hold Up & Rotate Come back to centre and then lower down.
    Break down the move into parts.
    Alternate sides.

    Layer 2 / Progression...

  • Warm Up / Half curl back (#024)
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    Warm Up / Half curl back (#024)

    Warm Up / Half curl back (#024)

    Warm up / Half curl back

    Setup
    Shuffle forward to edge of carriage.
    Sit tall on sit bones. Arms parallel to floor.

    Layer 1 /
    Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
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