Side Arm Variation / External Rotation (#020)
Reformer 2
•
1m 39s
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 arm.
Palms facing up to ceiling.
Rise into high kneeling position.
Layer 1 / external rotation
Keep elbows tucked into sides and open forearms out to sides.
Work here for 30 seconds.
Layer 2 / progression
Start with eternal rotation & then rise arms out to find a T.
Tuck elbows back into sides & draw forearms back to start position.
Work here 20-30 seconds.
Layer 3 / T Rises
Rise arms up to T, tuck elbows back in to return, rising arms out to T again. Repeat here.
Finisher / Static Hold
Hold arms in T, reaching fingers long, keeping chest proud.
Up Next in Reformer 2
-
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... -
Level 2 / Workshop Example Class (#034)
Level 2
Warm up / Roll & stretch
Warm Up
1/2 curl back seated on side of reformer
1/2 roll back / lift arms to extension
Layer 2 / Hold roll back add single arm openings
Layer 3/ Add table top with opposite arm opening
Finisher / hold & option for full teaserSingle leg footwork RRB or RRW ea...
