Leg Work & Arms with Weights

Spring Setting and Key Facts

Springs

1× light + 1× medium

Reps

6–8 reps

Level

Intermediate

Equipment

Reformer, Weights

Body area

Legs, Core, Shoulders

Muscles

Hamstrings, Core, Shoulders

Video tutorial

in the member area

Starting Position

Balls of the feet on the footbar, left leg in tabletop, weights in both hands reaching long up toward the ceiling.

Step-by-Step Flow

1. Open the carriage and, as it closes, take the long left leg over the footbar first, then under the footbar the next time. Open the arms long to the sides.
2. Keep the carriage open, long left leg toward the ceiling. Right heel under the footbar, flex the left foot, bend the arms beside the head.
3. Tap the long left leg on the footbar and bring it back toward the ceiling. Arms stay bent beside the head.

Cues for Teaching

• Upper body stays stable while the arms move.
• Lead the movement from your center, keep the lumbar spine long.