Lateral Lunge Series Reformer 1 Variation

Could be adapted to Foundation with spring option / and balance with pole. Could be adapted to Reformer 2 with dumbbells and more time under tension.

Set Up // BW or R spring to target lateral glutes. Bar Up for balance/body placement. Stand in front of the reformer, towards the bottom of the bed. Foot bar leg stays on floor, other foot lifts back against the shoulder block.

Layer 1 / Base
Sink into squat, hold & extend carriage out, resisting carriage back in. Stand tall. Repeat to get used to movement, & keeping floor leg steady.

Layer 2 / Option to go hands off
If feeling confident, move hands to hips.

Layer 3 / Add time under tension
Holding in squat, and working the carriage leg in and out.

Finisher / Add a Hold & Pulse Drag carriage in half way.
Pulse hips up and down, keeping the carriage still for 10 seconds. Extend carriage away fully, and pulse for another 10 seconds. Return and stand to finish.