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Back Stroke

REFORMER EXERCISE LIBRARY • 4m 18s

PURPOSE:
- Strengthen the abdominals, hip flexors, latissimus dorsi and adductors.
- Increase coordination.
- Learn pelvic stability.
- Learn to connect arms to core.

SPRINGS:
One heavy spring to one heavy + one light spring.

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    Breast Stroke

    PURPOSE:
    - Strengthen spinal extension.
    - Strengthen gluteus maximus and hamstrings.
    - Strengthen deltoid, rotator cuff and shoulder girdle.
    - Increase back extension flexibility.
    - Increase shoulder flexibility.

    SPRINGS:
    One heavy spring

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    Bridges

    PURPOSE:
    - Strengthen the glutes, hamstrings and back extensors.
    - Increase the flexibility and articulation of the spine.
    - Learn lumbopelvic stability.
    - Teach balanced abdominal and lumbar strength.

    SPRINGS:
    - One medium + one heavy to three heavy springs.

  • Cleopatra
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    Cleopatra

    Cleopatra

    PURPOSE:
    - Stretch the lateral torso: quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
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    SPRINGS:
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    HELPFUL PROPS:
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