Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Short box, Pilates ball
- Body area
- Glutes, Legs, Core, Shoulders
- Muscles
- Glutes, Quadriceps, Core
Starting Position
The box in short box position on the Reformer, the ball in your hands, the left foot on the carriage, the right foot on the platform.
Step-by-Step Flow
- Lunge with a hinge.
- Take the arms with the ball overhead.
- Hold the carriage open and come into a split squat.
- Lift the heel of the carriage leg.
- Pulses.
Cues for Teaching
- In the hinge the back stays long — the movement comes from the hip.
- In the split squat the front knee stays over the ankle.
- The carriage stays controlled in every variation, it never snaps back.