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Archer Series: Single-Arm Weight Work

Single-side work in the long strap, with ball and one hand weight

Intermediate50 minStrengthFull-bodyPilates ballWeights

This class takes on one side of the body at a time: short strap work lying down, two box lunges with the ball, side-facing series in the long strap and a kneeling archer with a hand weight. Eight exercises on a single light spring — no spring change at all.

Who This Class Is For

For intermediate groups who are confident with box lunges and kneeling in the long strap. Since almost everything happens on one side, they need to stay steady.

Ideal when you want minimal setup changes: the whole class runs on a single light spring.

The Common Thread

One side of the body at a time — that’s the idea. You start lying down with the short straps, move into two box lunges with the ball, then side-facing series in the long strap.

The peak is the kneeling archer with one hand weight. It’s named after the archer’s pose the arms end up in. A plank with the ball closes the main section.

What this plan contains

The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.

Warm-up

1 exercise

Exercises

8 exercises

Cool-down

1 exercise
Included in the plan

For every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.

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How the Class Runs

  1. Warm-up

    Breathing to arrive on the reformer.

  2. Main section

    Eight exercises: ab curl with short straps, single-arm short strap pull with ball, box lunge with ball at the inner thigh, box lunge with knee on the ball & hinge, side-facing leg work in the long strap, crunch in the long strap with ball rotation, kneeling archer with weight, and plank with ball. The short strap pull switches sides right away; six side changes follow together at the end.

  3. Cool-down

    Roll out and stretch.

50 min in total.

Springs and Small Equipment

The entire class runs on one light spring. You never have to change — that saves time and keeps the flow going.

The side changes are bundled at the end so the first pass isn’t constantly interrupted. Set out: one Pilates ball, one hand weight, the box and the straps.

Two Ways to Adapt It

Make the plank easier

The plank with ball has two built-in options: rest the knees now and then with the carriage closed, or leave the ball out from under the hand.

Plank to pike on the second side

On the side change, the plank adds plank to pike. If your group is already tired, stick with the basic version.

Frequently Asked Questions

How many hand weights do I need?

One. It’s used in the kneeling archer. Besides that you need a Pilates ball, the box and the straps.

Do I have to change springs?

No. The whole class runs on one light spring, from warm-up to plank.

What is the kneeling archer?

A single-side arm series kneeling in the long strap with a hand weight. By the end, the arms look like they’re drawing a bow — hence the name.