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.