2nd Long Box: Swimming
Intermediate (6/10)Reformer
Position: ProneEnergy: 5/10~60s
Cueing
Alternate arm and leg lifts while prone on box; keep spine long; reach through crown of head.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Secondary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Lift only arms or only legs; move slower; keep head down.
Progressions
Increase tempo; add small pulses; extend reach.
Common Errors
Neck strain; arching lower back; uncontrolled movements.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
