Star
Advanced (9/10)Reformer
Position: StandingEnergy: 8/10~30s
Cueing
One hand on footbar, feet on frame; push carriage out while lifting opposite arm and leg; maintain lateral stability.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoas
Secondary Muscles
QuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Small range; both feet on frame; don't lift the free leg.
Progressions
Increase carriage range; hold at peak; minimal spring support.
Common Errors
Dropping hips; losing shoulder connection; uncontrolled carriage movement.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
