Long Box: Pull Straps
Intermediate (6/10)Reformer
Position: ProneEnergy: 5/10~45s
Cueing
Pull straps towards hips; lift chest slightly; maintain long line from head to toes.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Lighter springs; smaller pull range; keep head down.
Progressions
Add a small pulse at the end of the pull; increase extension height.
Common Errors
Chin poking forward; arching lower back; snapping the straps back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
