Long Box: Teaser
Advanced (8/10)Reformer
Position: SupineEnergy: 7/10~45s
Cueing
Inhale to prepare; exhale to roll up into 'V' shape while pulling straps; maintain balance on sit bones.
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 bent; reduce arm pull; perform on mat first.
Progressions
Lower and lift legs while holding Teaser; reach arms back by ears; slower tempo.
Common Errors
Sinking into lower back; neck strain; loss of strap tension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
