Full Body Integration / 4 Point to Plank for Level 1 (#032)
Trunk / Core
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1m 32s
Full Body Integration
4 Point to Pank
Set Up / Blue Spring Level 1 or White Spring for challenge
Extra spring load could be added to provide support.
4 point kneeling, shoulders over hands and slide carriage our until hips over knees.
Layer 1 / Knee Hovers
Hold carriage still, scoop tummy in and hover knees inch off carriage. Lower back down. Getting used to taking weight through shoulders.
Layer 2 / Progression.
Next time you pick up knees you see if you can extend the carriage long behind you, pull in & touch knees down. Repeat work here.
Layer 3 / Omit Rest
Take out the rest if it’s there for you and work through the knee tucks.
Finisher / Hold
Find a hold, either in your full plank if it is there, or in a 4 point position with knees hovering. Last 5 seconds.
Up Next in Trunk / Core
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Kneeling Midback / Level 1 (#033)
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Set Up / Blue Spring or heavier for a stronger client.
High kneeling. Palms open to front risers, arms rotated externally.Layer 1 / Retraction
Press arms back, squeezing shoulder blades together, and then sweeping forward.Layer 2 / Progressio...
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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...
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Offset Plank (#041)
Offset Plank
Level 2 / Great full body exercise for challenging core
strength and control of the carriage.Set Up / White Spring or Blue for support.
Box set up on floor. Edge of box to edge of carriage.
Feet against shoulder block furthest away.
Hands framing the outer corner of box.Start by...
