Reformer exercise · Beginner

Forearm Plank on the Box with Band

Forearm Plank on the Box with Band is a beginner-level reformer exercise with Short box and Resistance band that mainly works the core, shoulders and legs. Spring setting: 1× light. Below you'll find the starting position, the flow in 4 steps and the cues to teach it in class.

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
Body area: Core, Shoulders, Legs
Muscles: Core, Shoulders, Hip abductors, Quadriceps

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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.

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