Set-Up:
Sit on the box, facing the back of the room, holding the short straps in your hands.
Sit tall on your sit bones, closest position towards back of reformer possible. Feet resting on the headrest. Start with the arms extended forward.
Movement:
Roll Down: Slowly articulate the spine, lowering the torso toward the box until the shoulders lightly touch the surface.
Arm Extension: Extend the arms overhead while maintaining spinal alignment.
Roll Up: Pull yourself back up to balance on your sit bones, pausing briefly at the top. Keep the arms straight throughout the movement.
Balance:
Hold your balance either in tabletop or in a full V-balance (with the legs extended). Keep the spine long, shoulders soft, and the core engaged to maintain stability.
1B
6th, 3rd, 2nd
Long box
Inhale to lower until shoulders hit the box, exhale to rise back up again.
Muscles Worked:
Rectus abdominis and transverse abdominis for core stability.
Obliques for spinal control.
Erector spinae during roll down and roll up.
Deltoids and latissimus dorsi for arm control.
Mobilised:
Thoracic and lumbar spine through controlled articulation.
Hip flexors lightly as legs remain grounded.
Shoulders through overhead arm movement.
Ball:
Option to add a ball between legs.
Regression:
Springs: increase spring resistance to stabilise the carriage and make core control easier—note this may increase load on the arms.
Progression:
single-leg tabletop while rolling down and up to challenge stability and core control.
advance to double-leg tabletop (or 90° legs while rolling down, extended V legs while rolling up) for increased core demand.
Modification:
Use a half C-curve option to reduce spinal articulation if a full roll-down is not possible.
Legs to Tabletop:
Raise one or both legs to tabletop position while performing the roll down and roll up. This is to increase core challenge.
Double Leg Extension:
Extend both legs long as you roll up into Teaser position for increased abdominal and hip flexor work. (This is an advanced layer).
Ball Between Knees:
Place a small ball between the knees.
This layer helps to engage the inner thighs.