Down Stretch, Plank & Leg Series with Knee on the Headrest

Spring Setting and Key Facts

Springs

1× medium

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Core, Shoulders, Glutes

Muscles

Core, Shoulders, Glutes, Hip flexors

Video tutorial

in the member area

Starting Position

Standing in the well at the end of the Reformer, hands on the shoulder blocks. Feet on the Reformer bar or on the floor.

Step-by-Step Flow

1. Down stretch.
2. Add bending one leg.
3. Come into the plank.
4. Draw one knee in to the chest at a time.
5. Set the knee down on the headrest, bring the hands onto the carriage and extend the other leg long behind you to the floor. Move the long leg down and up.
6. Move the long leg in a rainbow from right to left.
7. As a counter-movement, set the elbow down on the carriage and bring the knee of the long leg to the other elbow.
8. Repeat everything on the other side.

Cues for Teaching

• The shoulders stay over the wrists, the neck stays long.
• In the plank, head, pelvis and heels form one line.
• In the rainbow the pelvis stays still, the movement comes from the hip.