Reverse Lunge Cluster

Lunge --> Scooter Flow --> Narrow row

Suitable for Reformer 2

Set Up
Clients can choose dumbbells for a narrow row. Heavier weights will provide a more challenging lunge as body load is increased.

Front foot on carriage, rear foot with heel lifted.

Layer 1 / Lunge to stand.
Press carriage out and sink into lunge. Base layer move.

Once clients look smooth, add a hold in the lunge and a narrow row with weights. Return arms & rise to tall. Stay here 1 minute.

Layer 2 / Increase time under tension with an extra movement.

Next time you come into the lunge, add your narrow row, and then add a scooter, by bending the back leg and trying to close the carriage.
Press out to lunge and rise tall.

Progressions for clients who would like more, add 2-3 scooters before rising.
Stay in this layer for 40-60 seconds.

Layer 3 / Challenge
Stay low in the lunge, and just work the scooters, opening and closing the
carriage slowly, with the narrow row. Stay here for 20-30 seconds.

Finisher / Hold Lunge for 5 and narrow row with the dumbbells for 5.
Last 5-10 seconds.