2nd Long Box: Grasshopper
Advanced (7/10)Reformer
Position: ProneEnergy: 6/10~45s
Cueing
Clap heels together while lifting legs and chest; engage glutes; keep gaze on mat.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Lift only legs or only chest; smaller range; no heel claps.
Progressions
Faster claps; hold the lift longer; add arm reach.
Common Errors
Arching lower back; neck hyperextension; collapsing chest.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
