Press-Out Series at the Box into Plank

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Core, Shoulders, Arms, Glutes

Muscles

Core, Shoulders, Glutes

Starting Position

The box on the right side level with the carriage, facing the end of the Reformer. The left knee on the box, the right leg long behind you with the foot on the floor. The left hand against the shoulder block, the right hand on the box.

Step-by-Step Flow

1. Press out with the left arm.
2. Press out with the left arm while lifting the right leg long.
3. Bring the left elbow and the right knee together under the torso.
4. Step the left leg long out behind you and come into a plank: press out with the left arm while bringing the right knee to the right elbow.
5. Hold the press out, keep the right leg long in the air and pulse the right leg upward.

Cues for Teaching

• The shoulder stays over the hand, the press out comes from the arm, not the hips.
• The back stays long, even as the leg lifts.
• In the plank the pelvis stays in line with the shoulders.