From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer
- Muscles
- Shoulders, Upper back, Lateral core
- Video tutorial
- in the member area
Starting Position
Kneeling, facing left. Arms extended, palms facing forward. Left hand in the shortloop, right hand holds the weight.
Step-by-Step Flow
- Guide the long arms up from the shoulders.
- Come up onto your knees and lift tall.
- Hold up top, bend only the right arm.
- Long right arm toward the footbar, both palms facing the floor, guide the bent left arm to chest height toward the right arm.
- Place the weight down to the side, take the strap into the right hand and open the bent arm out to the side in front of the torso.
- Guide the long right arm toward the footbar.
Cues for Teaching
- Work from a stable center.
- Shoulders away from the ears, neck long.
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 “Full-Body Flow with Weights & Long Box”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →