Set-Up:
Stand beside the platform.
Place the inside foot (closest to the carriage) against the nearest shoulder rest, keeping the outside foot on the floor.
Hold the footbar with the inside hand for stability.
Movement:
Lunge: Press the supporting (carriage) leg out while lowering the standing leg into a lunge. Then return back up and bend the supporting leg.
Rotation: Once down into the lunge, with the free arm, reach long and rotate away from the reformer, keeping the hips square and the arm extended.
Return: Return to start position and repeat.
Hold Lunge:
Pause in the lunge. Option with arms lifted overhead, focusing on core and shoulder stability.
Hold Rotation:
Pause in the rotated position to increase spinal mobility and balance challenge.
1B
3rd, 2nd
Inhale to lower, exhale to rotate.
Inhale back to centre, exhale to rise.
Muscles Worked:
Gluteals and quadriceps of both legs for support.
Hip flexors of the extended leg.
Obliques, transverse abdominis and erector spinae for spinal rotation and stabilisation.
Deltoids and scapular stabilisers for arm reach.
Mobilised:
Thoracic spine through rotation.
Hip flexors and hamstrings through the lunge position.
Shoulders through extended arm reach.
Regression:
Reduce the range of rotation to maintain control.
No Rotation: perform the lunge without twisting, focusing solely on hip and leg stability.
Progression:
Release the stabilising hand and bring hands into a prayer position, then extend both arms into rotation to increase challenge.
Springs: lighter springs (1Y) as the carriage moves more freely, so the stabilising muscles (core, shoulders, hips) must work harder to control the movement.
Hold: pause longer in the rotation or lunge to further challenge balance and core control.
Modification:
Place the back knee on the carriage to improve stability.
Hold:
Add a brief hold at the end of the twist to deepen the rotation and connect.
Shoulder Opener:
Once in rotation, extend both arms in line with shoulders and turn palms backwards. Press the arms slightly backward to activate the shoulders and upper back. Builds shoulder mobility and upper-back strength.
Hold Lunge + Pulse Standing Leg:
Maintain the twist and add small pulses through the standing leg. Enhances leg endurance.
Hold + Raise Heel:
While holding the rotation, lift the heel of the standing foot. This adds lower-body engagement and challenges your balance and ankle stability.