Long Box: Backstroke
Advanced (7/10)Reformer
Position: SupineEnergy: 6/10~60s
Cueing
Reach arms and legs towards ceiling; circle arms wide while keeping core engaged; return with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisPectoralis MajorAnterior DeltoidBiceps Brachii
Secondary Muscles
Serratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Keep knees in tabletop; reduce circle size; keep head on box.
Progressions
Increase speed; lower legs closer to carriage; add more reps.
Common Errors
Loss of core connection; shoulders shrugging; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
