Corkscrew
Advanced (7/10)Reformer
Position: SupineEnergy: 6/10~45s
Cueing
Circle legs using straps; lift hips at top if advanced; maintain ribcage on carriage.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
External Obliques
Secondary Muscles
IliopsoasTransverse Abdominis
Regressions
No hip lift; smaller circles; bend knees slightly.
Progressions
Larger circles; faster tempo; full pelvic lift and twist.
Common Errors
Neck strain; rocking the torso; loss of core engagement.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
