Glute Lunge on Floor (#027)
Reformer 1
•
2m 44s
Glute lunge light spring on floor
Set up / W spring or B spring for support
Outside R foot on floor, heel in-line with top of carriage while closed.
Inside foot against shoulder block.
Hands lightly touching bar or on hips.
Initial Movement /
Slide carriage away, bending into R knee, hinging over thigh, making lunge shape. Dig into R heel to return carriage & stand tall.
Option to tap foot bar as carriage slides away for support.
Layer 1 / Arm Sweeps
As carriage glides away, sweep arms up to frame the face. Lower back down to your sides as you come back to the stopper.
Key focuses / Depth / Pace
Layer 2 / Add Scooter Press out to lunge, hold down, tucking knee and arms into the centre, and then extending leg and arms out long. Return to standing.
Layer 3 / Stay with Scooters
Holding hips and back still as you tuck back leg and arms into your centre. Last 10 seconds.
Finisher / Hold Sinking a little deeper, keeping chest proud, last 5 seconds.
Up Next in Reformer 1
-
Kneeling Side Arm Series / Level 1 (#...
Kneeling Side Arm Series with External Rotation
Set Up / Blue Spring or White for easier
Kneeling, knees a little wider.
Strap in foot bar hand. Dumbbells in head rest hand.
Arms in an X position across your front.Starting in a hover. Hinge forward and hover bottom off heels. (Hip...
-
Alternate Side Arm Series for Level 1...
Side Arm Series Modification for Level 1
If you have clients in your class who can’t tolerate kneeling, you can set the class up sitting on the box as an alternate option.
Set Up /
Strap in foot bar hand, across front of body.
Sitting tall on sit bones.
Hold inside arm with dumbbell in... -
Reverse Knee Tucks / Level 1 (#030)
Reverse Knee Tucks
Set Up / Blue Spring
Facing shoulder blocks, walk hands onto rails.
A little bit of space between knees and blocks.
Bring weight forward so shoulders are over hands.Layer 1 / Base
Tuck knees under hips, keeping shoulders over wrists, release knees back. 45 - 60 se...
