Balance Control Off
Advanced (8/10)Reformer
Position: SupineEnergy: 7/10~45s
Cueing
Mirror setup to Mat version but with straps; maintain extreme lift; coordinate leg switches.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisPectoralis MajorAnterior DeltoidBiceps Brachii
Secondary Muscles
Serratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Lower leg range; use hands for back support; slower switch.
Progressions
No hand support; slower roll down; hold at peak.
Common Errors
Dropping hips; weight on neck; losing strap tension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
