Side Arm Draw the sword double arm variation (#045)
White Quarter Spring
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2m 13s
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.
Layer 1 / Base Movement
Drive the hips forward to lift up into high kneeling and unfold the arms into a double draw the sword move.
Work here for 20-30 seconds.
Layer 2 / Add time under tension
Next time you unfold arms, hold there, and then take 1 rotation towards the dumbbell side. Keep the hips square. Chest and head rotate in line with arms. Come back, draw arms in and find hover position again to reset.
Layer 3 / Spend longer under tension.
Next time you come up, hold there, and we will work just the rotations. 5-10 seconds
Finisher / Final Hold
Come back through centre. Sweep the dumbbell arm up towards the ceiling and lowering down for a count of 3-5. T the arms out and hold for one last deep breath.
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