Roll-Down with the Pole

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Pole

Body area

Core, Back, Arms

Muscles

Rectus abdominis, Back extensors, Biceps, Core

Video tutorial

in the member area

Starting Position

The Pole in the short straps, sitting facing the end of the reformer, legs long between the shoulder blocks (cross them if needed), gripping the Pole on the outside.

Step-by-Step Flow

1. Roll down into the C-curve and row.
2. Switch the grip so the palms face up — roll-down and biceps curl.
3. Add alternating one leg into tabletop.
4. Bring both legs into tabletop, bend the arms in front of the face, then stretch them long overhead toward the ceiling.

Cues for Teaching

• The spine rolls down vertebra by vertebra, not as one block.
• The row comes from the back, not only from the arms.
• The pelvis stays stable when one leg switches to tabletop.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Full-Body Flow with the Pole”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →