Long Strap Deadlift & Squat Series with Weights

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box, Weights

Body area

Legs, Glutes, Arms, Shoulders

Muscles

Hamstrings, Glutes, Quadriceps, Calves, Shoulders, Biceps

Video tutorial

in the member area

Starting Position

The box to the left of the Reformer. The right leg in the long strap, facing the footbar, weights in the hands, the left leg set on the box.

Step-by-Step Flow

1. Hinge into the deadlift and guide the weights down along the shin.
2. Once you are down, tap the left leg long behind you.
3. Stay low and tap the left leg only back and in again, bending the arms into a hammer curl.
4. Shake out the legs.
5. Both legs hip-width in front of the box, weights on the shoulders: squat and shoulder press.
6. Hold the squat low and step the left leg in and out again.
7. Hold the squat low and lift and lower the heel.
8. Pulse in the squat.

Cues for Teaching

• The back stays long in the deadlift, the hinge comes from the hips.
• Keep the weights close to the shin.
• In the squat the knees stay over the feet.

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This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

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