Muscle Focus: Abdominals and Shoulders.
Objective: Strengthening the abdominals and stabilizing the shoulders.
Reformer Setup: Start with one medium and one light tension spring. Tension can be made lighter depending on the resistance desired. The footbar is up.
Start Position: Stand on the Reformer with hands on the footbar and feet against the shoulder blocks. Heels should be halfway up the shoulder blocks and the legs are straight. The spine is in a flat back position.
Movement:
Up Stretch 1: Maintaining the spinal position, press the carriage out a few inches and bring back to the stopper. Repeat as desired.
Up Stretch 2: Starting in the same position as Up Stretch 1, pivot around the shoulder joint to press the carriage out taking the body to a Plank position. Pivoting back around the shoulder joint, bring the body back to the start position. Repeat as desired.
Up Stretch 3: Starting with the same motion as Up Stretch 2, bring the body out to a Plank position. Bring the carriage in, maintaining the Plank position to arrive in the Long Stretch. Pike the hips back up to end in the start position. Repeat as desired.
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