Side Arm Variation / External Rotation (#020)
Prenatal
•
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 Prenatal
-
Warm Up / Single Leg Footwork (#023)
Single leg footwork variation
Set up
Supine, FW settings, RRW or RRBLayer 1
Dig in heel to push carriage out & lengthen leg fully. Use this time to check in on clients, establish foundation cues, adjust spring load if tailbone lifting.Layer 2 / Progression
Press fully out, lower an... -
Warm Up / Half curl back (#024)
Warm up / Half curl back
Setup
Shuffle forward to edge of carriage.
Sit tall on sit bones. Arms parallel to floor.Layer 1 /
Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
Repeat.Progression /
Curl back hold, open... -
Seated Half Curl back / Level 1 Alt ...
Seated 1/2 Roll back with hands in straps.
A great alternative to the Reverse Knee Tuck series in our Reformer 1 Example Class.
Set Up
Sitting up tall / wrists in line with shoulders. Holding straps for challenge, or further up the ropes for more support.Level 1 / Base Scoop through tummy, r...
