Reformer exercise · Intermediate

Plank Series with Ball Roll at the Box & Pike

Plank Series with Ball Roll at the Box & Pike is an intermediate reformer exercise with Short box and Pilates ball that mainly works the core, shoulders, glutes and legs. 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: 6–8 reps per variation
Level: Intermediate
Equipment: Reformer, Short box, Pilates ball
Body area: Core, Shoulders, Glutes, Legs
Muscles: Core, Shoulders, Glutes

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Starting Position

Elbows on the box, the right foot on the footbar, the left knee presses the ball against the box.

Step-by-Step Flow

Extend the right leg, open the carriage and roll the ball up the box.
Keep the right leg extended and the carriage open, and only roll the ball up and down the box.
Set the ball aside, both feet on the footbar: plank to pike.

Cues for Teaching

The elbows sit under the shoulders, the shoulder blades stay wide.
The pelvis stays level, even as the carriage opens.
In the pike the hips come over the shoulders, the movement starts from the abs.

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