Pull Ups on Risers / Level 1 (#031)
Full Reformer 1 Class Example
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1m 49s
Pull Ups On Risers
Working Lats / Biceps
Set Up / Blue Spring
4 point kneeling
Walk hands up rails and take hold of risers.
Sit bottom down into hover over heels, keeping a nice flat back.
Start with arms extended.
Layer 1 / Base
Pulling up on risers, lifting chest slightly, squeezing back of shoulder blades. Then slowly finding length in the arms.
Layer 2 / Progression
For a stronger client offer alternate single arms. Or for a bridge to single arms, if still building that strength, have an eccentric focus. Lower on 1 arm and pulling up with 2. Then alternating sides. Working for 60 - 90 seconds here.
Layer 3 / Pulses
Pulling up with both arms, and pulse through the top range. Work for 10 seconds here.
Finish with stretch. Lengthen arms out, and stretch/hang while still holding risers. Walk arms down rails to return.
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