Coordination
Intermediate (6/10)Reformer
Position: SupineEnergy: 5/10~45s
Cueing
Inhale, reach arms and legs long; open and close legs; exhale, return to start position; maintain head lift.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisPectoralis MajorAnterior DeltoidBiceps Brachii
Secondary Muscles
Serratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Keep head down; perform only arm or only leg movement; simplify leg opening.
Progressions
Lower legs closer to carriage; increase tempo; hold the extension phase longer.
Common Errors
Dropping head during exercise; losing core connection; moving too fast.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
