Kneeling Side Arm Series / Level 1 (#028)
Reformer 1
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1m 35s
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 lift helps Level 1 clients with the arm ext movement).
Layer 1 / Base
Drive hips forward & lift to a high kneeling position, unfolding arms into a double drawer the sword. Reverse the arm movement & sit hips back to hover. Repeat for 40 secs - 1 minute.
Layer 2 / Omit the hover
Stay kneeling high, and work just the arms for 20-30 secs.
Layer 3 / Hold the arms out for 5 seconds
Return and close carriage before lowering down.
Up Next in Reformer 1
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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... -
Reverse Knee Tucks / Level 1 (#030)
Reverse Knee Tucks
Set Up / Blue Spring
Facing shoulder blocks, walk hands onto rails.
A little bit of space between knees and blocks.
Bring weight forward so shoulders are over hands.Layer 1 / Base
Tuck knees under hips, keeping shoulders over wrists, release knees back. 45 - 60 se... -
Pull Ups on Risers / Level 1 (#031)
Pull Ups On Risers
Working Lats / BicepsSet Up / Blue Spring
4 point kneeling
Walk hands up rails and take hold of risers.
Sit bottom down into hover over heels, keeping a nice flat back.
Start with arms extended.Layer 1 / Base
Pulling up on risers, lifting chest slightly, squeezing ...
