Balanced Body Studio Reformer Manual page 22

LONG BOX - SWAN, LEVEL 4
4 reps Springs: 2
Bar: None
Focus
» Breath – variable
» Abdominal lift
» Back extension strength
» Gluteal and hamstring strength
» Shoulders down
» Neck long
Precautions
» Some back problems, knee problems, men may need
padding
Prerequisites
» Mat Swan, Swan Dive, Ladder Barrel Back Extension
Starting Position
» Prone on long box with hips at footbar end of long box, balls
of feet on frame, legs straight with feet slightly turned out,
arms in 2nd position
Version 1
» Lift torso into back extension as knees bend.
» Straighten legs and return to starting position
Version 2
» Start with knees bent, straighten legs and lift torso off
the box into a long line, bend knees and reach into back
extension, straighten legs and hover, return to starting
position
20
Box: Long Foot strap
SHORT BOX - ABDOMINALS, ALL LEVELS
6 reps Springs: 4 - 5 Box: Short
Pole in hands
Focus
» Breath – inhale down/exhale back or exhale down/inhale back
» Abdominal strengthening
» Abdominal hollowing
» Back strengthening
» Back flexibility
Precautions
Back, neck and shoulder injuries, osteoporosis
Prerequisites
Reformer Chariot, Cadillac Roll-backs
Starting Position
Sitting on short box, facing footbar, feet under foot strap, knees
slightly bent
Standard Exercise
Roll down with a long curve and roll back up
Oblique variation
Roll down with a long curve, rotate the torso to each side, roll
back up
Strap: Foot strap