Back Rowing Preps on box Foundation (#049)
Prenatal
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8m 41s
Double leg to single leg table top:
Same springs as footwork to provide stability.
This exercise targets the hamstrings and spinal mobility.
Prenatal: Ok for Trimester 1
Trimester 2 & 3 stay on double leg. Can also do this move woff the reformer on a swissball as an option if more comfortable.
Set up:
Long Box against shoulder blocks.
1 Blue Spring. Stronger client might require BW.
Sitting on box facing risers with feet on headrest (remove headrest cushion and be sitting far enough back that calves rest on edge of box).
This exercise targets our shoulder retraction muscles and postural muscles. It contains a Pull movement.
1.Straight arm plough / add a hold at halfway and an A frame then return / hold into A frame. Cue a squeeze together of shoulder blades.
2.Triceps / extend arms behind and bend and straighten elbows
3.Biceps / hold bicep curl add a 1/2 curl back / hold 1/2 curl back just the biceps
4.Open elbows / add a snow angel / finish with snow angels
What to look for:
-Rounding spine (Aim to keep posture tall and lengthened to ceiling / try not to hinge backwards
-Slack in ropes or jerking carriage (cue to slow down and stronger clients may need an extra white (1/4) spring
-Hinging back in the 1/2 curl back - tuck tailbone and aim too hold pubic bone drawing towards belly button as you try and lie your jean pockets onto the box.
-Keep ribs drawing to hips and eye gaze forward.
Up Next in Prenatal
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Kneeling Side Arm Series / Level 1 (#...
Kneeling Side Arm Series with External Rotation
Set Up / Blue Spring or White for easier
Kneeling, knees a little wider.
Strap in foot bar hand. Dumbbells in head rest hand.
Arms in an X position across your front.Starting in a hover. Hinge forward and hover bottom off heels. (Hip...
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Alternate Side Arm Series for Level 1...
Side Arm Series Modification for Level 1
If you have clients in your class who can’t tolerate kneeling, you can set the class up sitting on the box as an alternate option.
Set Up /
Strap in foot bar hand, across front of body.
Sitting tall on sit bones.
Hold inside arm with dumbbell in... -
Side Arm Series / Foundation suitable...
Goals / Great weight bearing cluster that builds up familiairty in a 4 point position, control of carriage, and coordination.
Muscle focuses are trunk, shoulder and glutes.
A good Foundation and Level 1 exercise as spring tension can be added for increased stability, or lowered if clients need ...
