From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box
- Muscles
- Glutes, Hamstrings, Shoulders, Core
- Video tutorial
- in the member area
Starting Position
The box on the left side next to the Reformer. Both hands and the left knee on the box, the right foot on the carriage against the shoulder block.
Step-by-Step Flow
- Push the carriage open with the right leg and close it again.
- Add reaching the left arm long forward.
- Lift the left knee off the box, place the left foot far back on the floor, open the hip and push the carriage open with the right leg — you come into a plank.
Cues for Teaching
- The hands are under the shoulders, the back stays long like a tabletop.
- The leg pushes the carriage from the hip — the lower back doesn’t sink into an arch.
- Even with the arm reaching, the hips stay level.
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 →