Spring Setting and Key Facts
- Springs
- 2× medium
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Resistance band, Pilates ball
- Body area
- Glutes, Legs, Shoulders, Core
- Muscles
- Glutes, Adductors, Shoulders
Starting Position
Lying on your back on the carriage, the resistance band over the thighs, heels in external rotation on the outside of the footbar, the ball in both hands.
Step-by-Step Flow
- Open and close the carriage while bringing the ball up toward the ceiling with long arms.
- Hold the carriage halfway open and pulse the thighs outward into the band.
Cues for Teaching
- The knees track toward the toes, even as they press into the band.
- The carriage moves evenly, it never snaps back.
- The arms lift the ball without the ribs flaring.