Arm Series in the Straps with Band in Tabletop

Spring Setting and Key Facts

Springs

1× light + 1× extra light (otherwise 1× light)

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Resistance band

Body area

Core, Shoulders, Legs

Muscles

Rectus abdominis, Shoulders, Back, Abductors

Video tutorial

in the member area

Starting Position

Footbar down, lying on your back on the carriage, the band around the thighs. Hands in the straps, arms long toward the ceiling, legs in tabletop.

Step-by-Step Flow

1. Bring the long arms down by the hips.
2. Add the head lift.
3. Only extend the legs.
4. Lift the head and open the legs into a V.
5. Open the hands into a T.
6. Add the head lift.

Cues for Teaching

• When you lift the head, the movement comes from the breastbone, the neck stays long.
• The legs only reach as far forward as the lower back stays still.
• The knees press lightly into the band, even with the legs straight.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →