Standing Side Splits
reformer exercise library
•
10m
PURPOSE:
- Strengthen leg and hip muscles: adductors, abductors, quadriceps and hamstrings.
- Improve balance.
- Learn lumbopelvic stability in a standing position.
SPRINGS:
No springs to one heavy + one light springs (depending on which variation you are doing).
EXERCISES IN THIS VIDEO:
- Skaters
- Standing Splits for abductors
- Standing Splits for adductors
- Collecting Flower/Flat Back Hinge
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Stomach Massage
PURPOSE:
- Strengthen the abdominals and the torso.
- Strengthen the legs including the quadriceps, hamstrings, adductors and calves.
- Increase flexibility in lumbar spine, hamstrings and calves.
- Learn scapular stabilization.SPRINGS:
Two heavy + one medium spring with hands on carriage.
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Supine Arms
PURPOSE:
- Strengthen arm and back muscles: triceps, latissimus dorsi, lower trapezius, deltoid and pectoralis major.
- Strengthen the abdominals.
- Maintain neutral spine.
- Learn to connect arms to back and arms to core.SPRINGS:
One heavy to one heavy + one medium. -
Swan and Overhead Press
PURPOSE:
- Strengthen back, posterior shoulders, glutes and hamstrings.
- Strengthen and stretch the abdominals.
- Strengthen the triceps and pectoralis major.
- Increase scapular stability.SPRINGS:
- One medium to two heavy springs
