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Bridges

reformer exercise library • 16m

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.

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    Cleopatra

    PURPOSE:
    - Stretch the lateral torso: quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
    - Increase scapular stability.

    SPRINGS:
    One medium to one heavy spring.

    HELPFUL PROPS:
    - Yoga block or ball

  • Climb a Tree
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    Climb a Tree

    Climb a Tree

    PURPOSE:
    - Strengthen the abdominals.
    - Strengthen the back extensors.
    - Increase hamstring flexibility.
    - Increase flexibility in the hip flexors.

    SPRINGS:
    All the springs: carriage doesn't move.

  • Coordination
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    Coordination

    Coordination

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

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

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