Reformer exercise · Intermediate

Seated Side Position: Tabletop & Criss Cross

Seated Side Position: Tabletop & Criss Cross is an intermediate reformer exercise that mainly works the core, hips and legs. Spring setting: 1× light. Below you'll find the starting position, the flow in 2 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 8–10 reps per variation
Level: Intermediate
Equipment: Reformer
Body area: Core, Hips, Legs
Muscles: Obliques, Hip flexors, Shoulder girdle
Video tutorial: in the member area

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Starting Position

Facing left, the front long strap lies across the left thigh, elbows on the carriage, legs in tabletop.

Step-by-Step Flow

Tilt the legs in tabletop to the right, toward the footbar.
Extend the legs long up toward the ceiling.

Cues for Teaching

The elbows stay under the shoulders, the chest open.
Only tilt as far as both elbows stay down.
The strap leads the movement — you brake it.

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