Set-up:
Kneel on the carriage, facing the back of the Reformer, with knees against the shoulder rests.
Extend the arms to hold the rails and walk the hands back to grasp the rear pegs.
Keep the chest in line with the pegs and glutes slightly lifted off the heels.
Movement:
Exhale, pull the carriage toward the pegs using both or one arm.
Keep the spine long and the shoulders drawing down the back.
Inhale, slowly release with control, returning to the starting position.
Hold:
Freeze with carriage as close as possible towards pegs.
Pulses:
Small pulses pulling carriage back and forward.
1B
6th, 3rd, 2nd
Exhale to pull up, inhale to lower/open.
Muscles Worked:
Latissimus Dorsi: pulling body forward.
Rhomboids & Trapezius: scapular retraction and stabilisation.
Biceps: Assist in bending the elbows during the pull.
Posterior deltoids: Support the shoulder extension and help control arm movement.
Triceps: Help stabilize the shoulder joint during the pull.
Regression:
Reduce range of motion.
Springs: Use fewer springs to make pulling to the pegs easier (1Y).
Progression:
Springs: Add to increase resistance (1B1Y) ensure it’s not so heavy that you cannot pull fully to the pegs.
Single arm peg pull up / Reverse crunches.