Warm Up / Abdominal Mat Flow (#022)
Warm Ups
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2m 41s
Reformer 1 Class
Ab Mat Warm Up
Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletop
Starting with an Ab Curl
Layer 1 / Base
Hold Up & Rotate Come back to centre and then lower down.
Break down the move into parts.
Alternate sides.
Layer 2 / Progression
Curl up, hold Rotate, hold.
Extend opposite leg. Draw leg in, reverse the rotation, curl down.
Repeat alternate sides.
Keep each segment of the exercise separate, to increase time under tension.
Layer 3 / Challenge
Curl up, hold rotation. Extend opposite leg out, and draw back in for 5 reps
Finisher / Hold curl up & rotation, Hold leg out and extend right arm out past bent knee in a sawing motion and pulse. Reverse rotation, curl down.
Repeat on other side.
Up Next in Warm Ups
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Warm Up / Half curl back (#024)
Warm up / Half curl back
Setup
Shuffle forward to edge of carriage.
Sit tall on sit bones. Arms parallel to floor.Layer 1 /
Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
Repeat.Progression /
Curl back hold, open... -
Double Leg Footwork Foundation (#052)
Footwork /Double leg
Spring options; RRB or RRR (Weaker clients could regress to a RR)This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.
1.Heels on - Feet parallel...
