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 shoulder
block, toes tucked.

Shift hips back towards your rear heel and have a bend in your floor leg.

Ensure you have your floor knee stacked over your floor heel.

Layer 1 / Lunge to stand

Hinge forward, chest over thigh and sink straight leg back into
lunge. Rise to stand.

Options to hold hands on bar, every time you sink into lunge for balance.

Option to keep holding light fingers on pole to support
balance. Or next time carriage is closed, take pole in hands and
reach it forward as you press carriage out.

Encourage clients to find depth in their lunge, to extend the carriage out as far as possible and to close it completely as they stand.
Slow the move down. Stay in this layer for 1 min.

Layer 2 / add a scooter to increase time under tension

Hinge forward and sink into lunge, Hold and add a scooter. Press carriage out and rise to stand.

Repeat for 40-50 seconds.

Options to increase the challenge by adding 2-3 scooters at a time.

Layer 3 / Challenge
Reset by rising tall, then sing down and hold into the lunge.

Just the scooters here for 10-20 seconds depending on how the group is going.

Finisher / Hold for 56 seconds (you could also add heel lifts to challenge.)