Side Plank Series with the Box over the Frame

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Core, Shoulders, Glutes

Muscles

Obliques, Lateral hip, Shoulders, Core

Starting Position

The box over the frame, facing sideways. The left elbow on the box, the left knee on the carriage, the right leg and right arm reaching long.

Step-by-Step Flow

1. Bring the right elbow and right knee together while drawing the carriage in.
2. Right hand behind the head, sweep the long leg forward and back. As the leg sweeps back, bring the right elbow closer to the box.
3. Extend the legs long into a side plank on the carriage, the right hand on the box or on the hip.
4. Hold the side plank and move the hips up and down.

Cues for Teaching

• The shoulder stays over the elbow, don't hang into it.
• The carriage comes in from your center, not from momentum.
• In the side plank, head, pelvis and feet form one line.