4 Point Foot in Strap on Box Cluster (#011)
Reformer 2
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2m 2s
4-point foot in strap on long box
1 Blue Spring / Advanced Clients Blue/White
Long Box
Muscle Focus: Glutes / Trunk Stability
Suits a stable Level 1 or level 2 class with options to progress.
Pre planning: Teach Foundation classes this move with no straps to get used to balance and position on box.
Set Up Long Box Blue Spring or White spring easier
To get into position:
Take strap in hand, and pull tension until your standing at rear of box.
Put long strap over arch of outside foot & plant foot on ground.
Place hands at front edges of box.
Place inside knee in centre of box.
Bring outside knee up to box.
Set your 4pt position, hands under shoulders and knees under hips.
Layer 1 / Extend leg out long Bring back under hip keeping your back long and 4 pt set up strong and stable.
Layer 2 / Progress this move By holding leg straight and sweeping beside carriage towards floor. Alternate this move with above
Layer 3 / Option to continue with leg sweeps only. Finisher / Hold leg long & either pulse or small circles.
To dismount box safely:
Lower leg all way to floor.
Stand on ground once carriage is closed.
Take other leg to ground, then stand and take strap off.
Up Next in Reformer 2
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Plank on Footbar and Longbox (#012)
Plank on Foot-bar / Long-box
Suitable for Level 2
Level 1 could be done on a blue spriing with feet positioned on
platform for Level 1. Option for confident movers to place feet on the .
footbar.Set Up
White spring or blue for more
support & long box.
Place feet on foot-bar and hands on to... -
Single Arm on Short Box (#014)
Single arm exercise withshort box
Including bicep curls - shoulder press with balance control challenge.Level 2 / Low Stability
White SpringSet up
Hands on footbar.
Stand up & place left shinontop of box.
With bottom still down, reach back and take same strap as shin on the box.
Option to bri... -
Reverse lunge to plank on short box (...
BW Spring Cluster Includes:
Lunge - Plank - Arabesque - Mountain climberTake off W Spring
Single leg plank - to pike with ball on box - hold lift adn lower of ball
