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Long Stretch

REFORMER EXERCISE LIBRARY • 11m

PURPOSE:
- Strengthen the torso: abdominals, erector spinae, gluteus maximus, adductors and shoulder girdle.
- Strengthen scapular stabilizers: serratus anterior, lower trapezius and pectorals major.
- Increase scapular stability.

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

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    Lunge Stretch

    Lunge Stretch

    PURPOSE:
    - Stretch the anterior hip: psoas, iliacus, rectus femoris and satorius.
    - Stretch the abdominals.

    SPRINGS:
    One medium to one heavy spring.

  • Lunges
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    PURPOSE:
    - Strengthen glutes, quadriceps, hamstrings and calves.
    - Improve balance.
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  • Mermaid Stretch and Side Bend Press
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    Mermaid Stretch and Side Bend Press

    Mermaid Stretch and Side Bend Press

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

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