Spring Setting and Key Facts
- Springs
- 1× extra light (otherwise 1× light)
- Reps
- 6–8 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Short box
- Muscles
- Obliques, Glutes, Shoulders
- Video tutorial
- in the member area
Starting Position
Sitting sideways on the box, facing right, the right hand on the footbar. The right leg bent, the left leg extended long, the left arm reaching long overhead.
Step-by-Step Flow
- Open the carriage with a long arm and long leg. As it closes, bring the left elbow and knee together.
- Hold the carriage open with the long arm and long leg and pulse the long leg.
Cues for Teaching
- The body stays in one long line from hand to foot.
- The shoulder at the footbar stays down.
- The carriage closes with control, not from momentum.
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 “Box & Weights: Curtsey Lunge, Pike & Squat Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →