Reverse Knee Tucks / Level 1 (#030)
Reformer 1
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1m 13s
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 seconds
Layer 2 / Progression
Add a cat shape, tucking tailbone under & dropping head down, as you pull knees in. 30 seconds.
Layer 3 / Add a Hold.
Can you pull a little bit further up to your wrists. 5 seconds.
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Pull Ups on Risers / Level 1 (#031)
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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 ... -
Full Body Integration / 4 Point to Pl...
Full Body Integration
4 Point to PankSet 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 tu... -
Kneeling Midback / Level 1 (#033)
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 / Progressio...
