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4 Point to Plank Cluster / Red Spring (#005)

Reformer 1 • 3m 54s

Muscle group / Trunk and Shoulders
Springs: Red for core support / Blue/White for core challenge
Modifications: Short Box on elbows for any wrist issues

Up Next in Reformer 1

  • Side Arm Variation / External Rotatio...
    01:39
    Side Arm Variation / External Rotatio...

    Side Arm Variation / External Rotatio...

    Side Arm Series with external rotation of shoulder

    Level 1 or Level 2 White spring or Blue for stronger client.
    Muscle Focus: Trunk stability & Rotator cuff focus

    Set Up
    Kneeling against blocks wider knees to give wider base of support.
    Short loop in footbar arm. Weighted ball in inside ar...

  • Side Arm Variation / Anterior Deltoid...
    01:51
    Side Arm Variation / Anterior Deltoid...

    Side Arm Variation / Anterior Deltoid...

    Side Arm Variation / Anterior Deltoid

    Set Up 1 white spring / blue for stronger client.
    Strap inside arm, weight in foot-bar arm.
    Start by rising up to high kneeling.
    Strap arm lifted to side and bent in a 90-degree bend, palm down. Weighted arm in goal post position

    Layer 1
    Keep arm i...

  • Warm Up / Single Leg Footwork (#023)
    01:45
    Warm Up / Single Leg Footwork (#023)

    Warm Up / Single Leg Footwork (#023)

    Single leg footwork variation

    Set up
    Supine, FW settings, RRW or RRB

    Layer 1
    Dig in heel to push carriage out & lengthen leg fully. Use this time to check in on clients, establish foundation cues, adjust spring load if tailbone lifting.

    Layer 2 / Progression
    Press fully out, lower an...

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