From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps, then hold for 10 sec
- Level
- Beginner
- Equipment
- Reformer, Short box, Resistance band
- Muscles
- Core, Shoulders, Hip abductors, Quadriceps
- Video tutorial
- in the member area
Starting Position
Elbows on the short box, feet set on the platform, the resistance band above the knees.
Step-by-Step Flow
- Lift the knees off the carriage.
- Hold the knees lifted and press them out against the band.
- Extend the legs into a plank, open the carriage and bend back in.
- Hold the plank for 10 seconds.
Cues for Teaching
- The elbows are under the shoulders, the neck stays long.
- The knees press lightly into the band and don’t fall in.
- In the plank the hips stay in one line — no sagging, no piking up.
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: Full-Body Band Flow”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →