Arm Series & Twist with Knee on the Short Box

Spring Setting and Key Facts

Springs

1× extra light (otherwise 1× light)

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box, Weights

Body area

Arms, Shoulders, Core

Muscles

Shoulders, Biceps, Upper back, Obliques

Video tutorial

in the member area

Starting Position

The short box on the Reformer. The left knee on the box, the right foot set on the carriage, facing sideways, the upper body in a slight hinge. The right hand holds the long strap, the left hand the weight.

Step-by-Step Flow

1. Extend the arms to the sides.
2. Only bend the forearm.
3. Hold the arms open and twist the upper body toward the footbar, so the arms point up and down.

Cues for Teaching

• The upper arm stays still as only the forearm bends.
• The shoulders stay down.
• The twist comes from the rib cage, the pelvis stays still.

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 “Box & Weights: Curtsey Lunge, Pike & Squat Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →