Hip Lift on Elevated box (#018)
Reformer 2
•
2m 16s
Hip Lift on elevated box
Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focus
Set Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrest
To come up, bring shoulders back on to box, lift hips, and place feet
on shoulder blocks.
Weights held in front of chest.
Hold hips in long line to start.
Layer 1
Lower hips down & lift back up.
Challenge is to keep carriage still. Work here 45-60 seconds.
Layer 2
Lift hips up, lengthen legs out.
Draw legs in & lower hips.
Repeat 30-45 seconds
Layer 3
With legs in, lift weights up to ceiling, open arms wide as you
lengthen legs away.
Return carriage, closing arms.
Lower hips and weights. Repeat.
Repeat 20-30 seconds.
Finisher
Remove the hip lower, & keep hips high as you lengthen legs
& open arms, return & repeat.
Hold out to finish for 5 seconds.
Up Next in Reformer 2
-
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 focusSet Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar... -
Glute Lunge Variation on Elevated box...
Elevated Lunge Series
Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car... -
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 positionLayer 1
Keep arm i...
