Long Box Series

Arm Pulls with Spine Extension

Hands onto long box,

One knee, both knees,

Laying face down on box

Sternum on the edge of the box

Short straps in hands, hands through the loop then grab rope

Draw arms back down to floor just level with shoulders

Exhale to spine extend, arms moving up to ceiling

Inhale to return

Arm pulls with tricep extension

One knee, both knees,

Laying face down on box

Sternum on edge of box

Short straps in hands

Draw arms back towards floor level under the shoulders

Palms inwarsd

Exhale arms back to engage the shoulders

Inhale bend from elbow

Exhale to extend

Breaststroke prep- Long box

Footbar up

Facing footbar

2 hands one knee, then lying down on long box

Hands on the footbar

Exhale push arms away and lift through chest

Inhale to release and bring carriage in

another variation

Exhale push arms away without lifting chest

Breaststroke Arms- Long Box

Footbar down

Facing footbar

Light resistance

Step in, grab long straps, both knees onto long box

Then lie down

Draw elbows in

Exhale to reach forwards and swim arms through

Swimming- Long Box

Two hands, one knee on reformer

Lie down on box

Footbar down, facing bootbar

Hands on footpad

Legs hip width apart

Exhale to lift legs, to begin swimming

Hands onto footbar, exhale to lift arms and begin swimming

All fours superman- Long Box

Long box at the side of the reformer

Lined up with the end of the carriage

All 4s onto box, Relax feet

Take hand onto closest shoulder rest, push carriage away

Challenge to extend opposite foot, toe to ground

Single Leg Pull- All Fours

Facing headrest

Footbar down

All 4s on box

Pull strap, pop around foot

Inhale drop leg by side of reformer, exhale to drive leg backwards