Reformer exercise · Intermediate

Kneeling Triceps & Arm Series on the Box

Kneeling Triceps & Arm Series on the Box is an intermediate reformer exercise with Short box that mainly works the arms, shoulders and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 4–6 reps per variation
Level: Intermediate
Equipment: Reformer, Short box
Body area: Arms, Shoulders, Core
Muscles: Triceps, Shoulders, Core

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Starting Position

Place the box at the back end of the Reformer, facing the footbar, kneeling on the box, both hands brought together behind the head.

Step-by-Step Flow

Tricep extensions.
Come up onto the knees and repeat the tricep extensions.
Open both arms bent to the right and left at shoulder height and bring the arms long up toward the ceiling.

Cues for Teaching

The elbows point forward and stay close to the head.
As you rise onto the knees the hips stay extended and the abs hold.
When opening, the arms stay at shoulder height and the shoulders down.

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