Teach ONFORM

Live stream preview

Watch this video and more on Teach ONFORM

Watch this video and more on Teach ONFORM

Subscribe

Already subscribed? Sign in

New! Dynamic Shoulder Series with Archer #048

Blue Half Spring • 2m 8s

Woodchopper / Archer Series
Focus: Dynamic Shoulder

1 Blue Spring
OK Reformer 1 / 2

Set Up
Strap in Riser hand, & dumbbell in foot bar hand.
Start in low kneeling hover with a hinge forward.
Clasp dumbbell together in both hands by block side.

Progressions /
- Stronger clients could kneel closer to edge of carriage to increase challenge and tension on strap arm.
- Take option for heavier hand weight.

Regressions /
Long loop to reduce tension of strap.
Remain low kneeling to reduce tension of strap
Change to a white spring

Layer 1 / Base Movement

Start by driving hips forward and sweeping arms in a
diagonal line up to the opposite side.

Sink the hips down to the hover as you return the strap and weight back to
start potion. Continue in this layer.

Layer 2 / Add a movement

Next time you come up, stay lifted, keeping dumbbell in free hand and bend strap arm elbow into an archer movement, opening chest.
Return strap arm to dumbbell.

Sink hips back to hover as you lower the arms to start
position.

Layer 3 / Take out rest

Stay up in the high kneeling
position, just work the archer
movement.

Finisher / Dynamic full body

Bring both hands to the dumbbell, and sink hips down to hover as you lower strap and making a big circle all the way up as you come back up
to high kneeling.

Hold /
Hold at top for 3 seconds.

Up Next in Blue Half Spring

  • Side Arms on Box Foundation (#053)
    07:11
    Side Arms on Box Foundation (#053)

    Side Arms on Box Foundation (#053)

    Side Arms seated on box
    Sitting on Box 3-6 exercises each side.
    1 Blue spring

    This exercise targets the upper body and internal/external shoulder muscles. It contains both pull and push and rotation movements.

    1.Internal shoulder rotation (inside arm to risers) open the door
    2.internal shoulde...

  • Sprinter Foundation (#054)
    03:16
    Sprinter Foundation (#054)

    Sprinter Foundation (#054)

    Sprinter 1 exercise / 4 layers off the same exercise.
    1 Blue spring / Stan ding foot on floor)

    This exercise is functional full body integration standing exercise with a compound leg movement that targets the glutes and challenges balance.

    1.Balance on standing foot + arms up/down
    2. single le...

  • Lunge and Scooter Series for Reformer 1
    03:31
    Lunge and Scooter Series for Reformer 1

    Lunge and Scooter Series for Reformer 1

    Lunge & Scooter Cluster

    Suitable for Reformer 1
    Lunge --> Scooter

    Spring Options
    Blue for support
    White for Challenge

    Pole on ground for balance support. Once balance established, can be used as a prop for challenge.

    Set Up

    Standing by edge of moving carriage. Step inside foot against shou...

×