On the last repetition, Roll your spine back down onto the carriage, lower your legs to the footbar then bend your knees into your chest and bend your elbows in preparation for coordination.
Definition
Term
Rowing Series: Into the Sternum
Continue flow into Rowing Sereis 90 Degrees (2)
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Rowing Series: 90 Degrees (2)
Place handles on the posts or in front of the shoulder rests. Turn to face the footbar. Pick up the handles with your thumbs and bring your hands to your chest for Rowing Series From the Chest.
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Rowing Series From the Chest
Continue flow into Rowing Series: From the Hips.
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Rowing Series: From the Hips (4)
Cross your legs and bring hands behind the head for Rowing Series: Shave the Head (5)
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Short Box Tree Side
Turn to the Side for Side Sit-Ups.
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Long Stretch Series: Arabesque I
To Change Sides-Hold the carriage in the closed position. Lower the extended Leg coming from inside of the shoulder block with a straight leg. Lock the Carriage in place and lift the other leg.
To Transition to Arabesque II- Close the Carriage. Lower the extended leg and place the heel against the shoulder block. Hold the carriage in place and lift the other leg.
Transition to Long Back Stretch-With the extended leg step off to the floor. Face away from the footbar and mount hand, foot, hand. foot for Long Backstretch.
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Long Stretch Series: Long Back Stretch
Step off carriage and move the pad to the front of the carriage for Stomach Massage Series.
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Thigh Stretch
Step off with Straps in one hand, reduce to one spring. Kneel facing the footbar with feet into the shoulder rest for Kneeling Arm Series.
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Kneeling Arm Series: Up and Down and Arm Circles
Step off the reformer and place the non-slip pad on the corner of the footbar for Snake.
Definition
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Snake
On the last repetition on the first side, continue flow into Twist. On last repetition of Twist, bring the crrriage all the way in with control and step off. Walk around the Carriage to the other side and SETUP for Snake.
Definition
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Twist
Step off the carriage and SETUP for Corkscrew, add extension straps or for PPS move the gear back to 2nd Gear so you are ready for Long Spine Massage.
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Long Spine Massage
On the last repetition, lift the headrest up and flow into Frog and Leg Circles. Lift the hips to drop the straps into the well and roll down. Step off for Knee Stretch Sereis.
Definition
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Balance Control Front
Stand to the floor keeping the carriage still. Move to the Front of the reformer and return the gerar bar to 1st gear for Balance Control Back.
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Balance Control Back
Stand to the floor keeping the carriage still. Set up for Side Splits.
Definition
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Russian Splits: Part I and II
Transition: Hold carriage still and place hands on the shoulder rests. adjust the front foot heel completely on the headrest, Heel into the crease of the headrest. Straighten the front leg and close the carriage for Russian Splits III.
Definition
Term
Russian Splits: Part III
Close the carriage, take the front foot to the coenter of the carriage, then remove the footbar foot with control. Change sided or step off teh reformer to finish.
