From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer
- Muscles
- Shoulders, Upper back, Biceps
- Video tutorial
- in the member area
Starting Position
Sitting back on your heels, knees slightly open in a V, facing the footbar, both arms in the short straps, arms bent beside the body, palms facing up toward the ceiling.
Step-by-Step Flow
- Bring the long arms forward at shoulder height, as if serving a tray.
- Optional: come up onto the knees while the arms reach long forward at shoulder height.
- Reach the arms long forward, open them a little to the right and left, come back to the front and bend them in beside the body.
Cues for Teaching
- The elbows stay close to the body until the arms travel forward.
- The shoulders stay down and broad.
- As the arms open out, they stay at shoulder height.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Reformer for Beginners: Starting in the Well”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →