Long Box: Breaststroke
Intermediate (6/10)Reformer
Position: ProneEnergy: 6/10~60s
Cueing
Swim through imaginary water; circle arms wide while lifting chest; keep gaze towards mat.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Stay lower on the box; small arm circles; no chest lift.
Progressions
Increase circle range; slower tempo; hold extension longer.
Common Errors
Neck poking; loss of glute support; snapping carriage back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
