Swan & Arm Press on the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Long box

Body area

Arms, Shoulders, Back

Muscles

Triceps, Shoulders, Back extensors, Glutes

Video tutorial

in the member area

Starting Position

The long box on the Reformer, lying on your belly on the box. The chest is free, hands against the footbar, gaze down toward the floor, legs active.

Step-by-Step Flow

1. Open the carriage and straighten the arms.
2. Repeat with one hand behind the back.
3. Switch hands.
4. Lift the upper body as the carriage closes.
5. Hold the carriage closed and the upper body lifted, and move the legs up and down.

Cues for Teaching

• The neck stays long, the gaze goes to the floor.
• The shoulders stay away from the ears.
• When you lift up, the movement comes from the upper back, not the lower back.

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 “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →