1-2 springs footbar up spot carefully
standing facing foot of reformer one foot on the footbar knee flexed on foot against the shoulder rest, knee extended
russian split, keeping back hip and knee extended, exhale to push carriage out by extending front leg. inhale and control carriage as it returns to starting position. front split -keeping both legs, straight, exhale to press back into slits position, inhale to return. lunge back keeping front leg straight inhale to flex and exhale to extend back knee.
Axial elongation unilateral hip disassociation
footbar may be lowered to decrease challeng, place hands on footbar and maintain hold as the front leg extends
dropping of the hip flexion of back leg. hyperextension of knees.
Stretching hip flexors of back foot, stretching glutes and hamstrings front foot, abdominals, core muscles, abductors and adductors when doing standing variation
Tight hamstrings, tight glutes, tight calves, core activation, strengthening posterior chain , postural control, neuro stretching