Side Arm / Draw the sword variation
Suitable for both Reformer 1 & 2 classes.
White Spring or Blue Spring for stronger clients.

Kneeling beside shoulder blocks.
Strap is in foot bar arm.
Dumbbell is in riser arm.

Start in a hover position, hinging forward at hips, with a straight back.

Layer 1 / Base Movement

Drive the hips forward to lift up into high kneeling and unfold the arms into a double draw the sword move.
Work here for 20-30 seconds.

Layer 2 / Add time under tension

Next time you unfold arms, hold there, and then take 1 rotation towards the dumbbell side. Keep the hips square. Chest and head rotate in line with arms. Come back, draw arms in and find hover position again to reset.

Layer 3 / Spend longer under tension.

Next time you come up, hold there, and we will work just the rotations. 5-10 seconds

Finisher / Final Hold

Come back through centre. Sweep the dumbbell arm up towards the ceiling and lowering down for a count of 3-5. T the arms out and hold for one last deep breath.