From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Core, Shoulder girdle, Chest, Legs
- Video tutorial
- in the member area
Starting Position
Optionally fold the footbar down. The right hand presses into the ball on the platform extender, the left hand rests flat beside it, both feet against the shoulder block.
Step-by-Step Flow
- Lift the knees and extend the legs into the plank.
- Bend and extend the legs in the plank — alternatively set the knees down with the carriage closed in between, or leave the ball out from under the right hand.
Cues for Teaching
- The shoulders stay over the wrists.
- The uneven surface is the point — the ball adds demand to the right shoulder.
- If the pelvis drops: set the knees down with the carriage closed, or leave the ball out.
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 “Archer Series: Single-Arm Weight Work”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →