Single Arm Front Rowing Variation
Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.
Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition. Weight can be resting on
shoulder..
Slowly rise up to high kneeling.
Layer 1
Single arm offering
Progression
Next time you extend arm,
Hold & open weight arm to T
Return and repeat.
Work here approx 30 secs.
Layer 2
Hold Strap arm out, and work the dumbbell arm. 20 seconds.
Layer 3 / Challenge
Hold strap arm out, extend dumbbell arm to T.
Hold this L shape.
Transition arms, holding the L shape.
So dumbbell arm comes in front of shoulder, as the strap arm T’s
out to the other side.
Move it back and repeat.
Up Next in Reformer 2
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Side Plank Variation on elevated box ...
Side Plank Variation on Box
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Box on Platform, securely against lowered footbar.
1 white spring or 1 Blue easierFeet against the shoulder blocks
Top foot front, lower on rear block.Layer 1
Press dow... -
Hip Lift on Elevated box (#018)
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Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focusSet Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrestTo come up, bring s...
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Side Arm Variation / External Rotatio...
Side Arm Series with external rotation of shoulder
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Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar...
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