Balanced Body CONTROLOGY CLASSICAL REFORMER Mode D'emploi page 20

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KNEES OFF, SKILL LEVEL: BEGINNING ORDER

10 Repetitions

Apparatus Set-Up:

Springs: 2

Headpiece: Up

Footbar: Up

Precautions:

Knee problems may need to limit knee ﬂ exion

Skills needed to perform exercise:

Knee stretches round; Knee stretches arched; Pull-up on

Wunda Chair

Starting Position

» Hands and ﬁ ngers on footbar with thumbs on outside

of footbar

» Toes are bent and on carriage with entire bottom of feet

against shoulder blocks

» Knees hovering off carriage

» Shoulders over gear bar

» Spine is an even, lengthened round shape

» Elbows are straight but not locked

» Knees are bent

Focus

» Lower body exercise

» Strengthens seat and center

» Endurance towards the end of the Reformer workout

» Connection of lower body reaching out heels into

shoulder blocks

Movement Sequence

» Press feet into shoulder blocks to move carriage out,

straightening legs

» Return carriage, pressing heels into shoulder blocks

» Maintain upper body still

» Keep shoulders over gear bar

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