Glute lunge on long box (#009)
Reformer 2
•
1m 55s
Glute Lunge on Long Box
Level 2 / White Spring
Muscle group in focus: Glutes / Trunk Stability
Set Up
White spring / Box in Long box position
Left foot on platform
Right foot on box
Find balance & then lift hands on hips, rising tall.
Layer 1
Slowly slide carriage away bending into the left knee.
Digging through left heel to grow tall & close carriage.
Progression: Sweep arms up to frame the face.
Bring back to your sides as your draw back to the stopper.
Layer 2 / Add a hold & Arm Sweep
Take left hand and sweep it down to left hand side.
Gaze follows the fingertips.
Bringing it back and drawing carriage back in.
Layer 3 / Increase time under tension
Hold carriage out. Next time you sweep arm down, add in one scooter. Grow tall.
Finish sequence holding low and/or combine arm sweeps with scooter.
Dig heel & grow tall.
Variations:
1) Hands behind head & add rotation instead of arm sweep.
2) Use Dumb bells / ball / circle / pole as a prop
3) Advanced no springs
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Glute lunge with knee on long box (#010)
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1 White Spring / or no springs for advanced
Long Box
Muscle Focus: Glutes / Trunk StabilitySet Up:
Begin standing on platform, holding foot bar. Take left shin onto long box. Press knee back until hip extended. Fingertips by temples.Layer...
