Standing Plié with Row & Rotation at the Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box, Pilates ball

Body area

Glutes, Legs, Arms, Back, Core

Muscles

Glutes, Adductors, Upper back

Starting Position

The box on the right side next to the spring bar, facing the end of the Reformer. Feet in Pilates V on the box, heels on the ball, the left hand in the long strap, the right hand on the hip.

Step-by-Step Flow

1. Bend both legs and come into a plié.
2. Add a row with the left arm.
3. Take the right hand behind the head and rotate to the left.
4. Keep the legs bent and do only the row with the rotation.
5. Pulse up and down. For more, pull the strap in toward you and hold the row.
6. Keep both legs bent and open and close the knees.
7. Hold.

Cues for Teaching

• The knees open over the toes, the heels stay on the ball.
• In the row the elbow pulls back close to the body, the shoulder stays down.
• The rotation comes from the ribcage, the pelvis stays facing forward.