Coordination, Level 2
reps Springs: 1 – 2 Bar: None Loops: Regular 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 Springs: 1 – 2 Bar: None Loops: Regular
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 up, return legs to starting
position maintaining an imprinted spine
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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