Kneeling Midback / Level 1 (#033)
Trunk / Core
•
1m 58s
Kneeling Mid-back / Shoulder Retraction
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 / Progression
Hold in line or slightly back behind hips and rise arms out to a T.
Return beside hips, and taking a rest by sweeping arms forward.
Layer 3 / T Rises
Take out rest & continue with lift & lowers to T shape.
Finisher / Hold in T last 5 seconds
Up Next in Trunk / Core
-
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...
-
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...
-
Side Arm Draw the sword double arm va...
Side Arm / Draw the sword variation
Suitable for both Reformer 1 & 2 classes.
White Spring or Blue Spring for stronger clients.Kneeling beside shoulder blocks.
Strap is in foot bar arm.
Dumbbell is in riser arm.Start in a hover position, hinging forward at hips, with a straight back....
