From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× medium
- Reps
- 8–10 reps, then hold for 10 sec
- Level
- Beginner
- Equipment
- Reformer
- Muscles
- Core, Shoulders, Lats
- Video tutorial
- in the member area
Starting Position
The footbar lowered, feet against the shoulder block, hands on the platform.
Step-by-Step Flow
- Open the carriage into a kneeling plank.
- Hold the kneeling plank and push yourself further back from the shoulders (shoulder extensions).
Cues for Teaching
- The hips stay in one line — they don’t sag and don’t pike up.
- The neck stays long, the gaze goes down and slightly forward.
- The shoulder extensions really come from the shoulders, not the arms.
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: Starting in the Well”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →