Set-up:
Sit on the short box, facing the front of the Reformer, with feet placed on the carriage for stability.
Hold the short straps with palms facing forward.
Sit tall with a neutral spine and relaxed shoulders.
Movement:
Exhale, extend the arms forward in line with shoulders.
Inhale, return the hands back to the starting position.
Repeat with control, keeping the spine long and shoulders relaxed.
Smaller range of motion:
Make movement smaller to fatigue targeted muscles.
1B
6th, 3rd, 2nd
Short box
Exhale to lift arms, inhale to lower.
Muscles Worked:
Deltoids (Anterior & Medial) – lift and stabilise arms at shoulder height.
Latissimus Dorsi- control lowering phase.
Pectorals – assist arm extension.
Trapezius (Lower & Middle) – scapular stability.
Core: Abs & Obliques – stabilise posture.
Regression:
Switch to long straps to reduce resistance.
Limit to smaller arm movements for control.
Springs: Use fewer springs (1Y).
Progression:
Springs: Add more for greater resistance (1B1Y).
Combine Serve The Platter and Parallel Arms:
When arms are shoulder height, bend arms until elbows are close to ribs, extend arms back out and lower arms to hip height.