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COORDINATION, LEVEL 2
6 reps
None
Headrest: Up
Focus
» Breath – inhale start, exhale reach, inhale open/close, exhale
return
» Stable pelvis – imprinted or neutral
» Hollow abdominals
» Abdominal strength
» Adductor strengthening
» Shoulders down
» Neck long
Precautions
Back injuries, neck injuries, hip flexor injuries, be cautious with
osteoporosis.
Prerequisites
Mat or Reformer Hundred
Starting Position
Lie supine on carriage, knees at 90 degrees, hands in loops with
elbows bent at 90 degrees and upper arms on carriage
Standard exercise
Reach arms to sides as the head and upper body lift off the
carriage to Hundred position, open and close legs, bend knees
first, then lower head and return arms to starting position
REVERSE ABDOMINALS, LEVEL 4
10 reps
None
Focus
» Breath - exhale to pull the knees in, inhale to release
» Abdominal strength
» Iliopsoas strength
» Iliopsoas and abdominal coordination
» Imprinted spine
» Shoulders down
» Neck long
Precautions
Back injuries, neck injuries, hip flexor injuries, osteoporosis
Prerequisites
Mat Roll-up, strong abdominals, ability to maintain imprinted
spine
Starting position
Supine facing ropes with an imprinted spine, knees bent at 90
degrees, loops around the knees, head supported with the hands,
elbows wide
Standard Exercise
Maintaining imprinted spine, hollow out abdominals and pull
knees above 90 degrees while flexing the torso and lifting the
head off the headrest, return legs to starting position maintaining
an imprinted spine
13
Springs: 1 – 2
Bar:
Loops: Regular
Springs: 1 – 2
Bar:
Loops: Regular
Oblique Variation
Rotate torso to the right, reach left hand across toward right knee,
pull knees in toward the chest as arm reaches across (Repeat
4 – 8 times on one side and switch)
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