Long Box: Swan
Intermediate (6/10)Reformer
Position: ProneEnergy: 5/10~45s
Cueing
Hands on footbar; press away to lift chest; engage mid-back; keep glutes supportive.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Reduce extension range; keep elbows slightly bent; lighter springs.
Progressions
Increase lift height; hold at the top; focus on articulation of the spine.
Common Errors
Neck hyperextension; arching lower back; locking elbows.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
