Set-up:
Stand facing the front of the Reformer, with the front (standing) foot placed next to the springs on the floor.
Step the other leg against the shoulder rest.
Both legs straight initially, torso tall. Option to hold on to the footbar.
Movement:
Bend the front knee to deepen the stretch into the hip flexors, keeping the torso upright.
Optionally, drop the back knee onto the carriage for additional support and stretch.
Hold at end range or move dynamically in and out of the stretch.
Keep hips square and torso tall, avoiding overarching the lower back.
Hold:
Hold in the end range.
1B
3rd, 2nd, 1st
Continuous breath, exhale to dig deeper into the stretch.
Regression:
Shorten the range of motion.
Springs: Add more springs for increased resistance
Progression:
Increase the range of motion.
Springs: Use fewer springs to reduce resistance.
Modification:
Perform the stretch with the opposite leg bent for support, or place a cushion under the head or knee for extra stability.
Hold Static Stretch:
Stay at your end range for the duration.
Dynamic Movement:
Glide in and out of the split with slowly with control.