Bridge – Flat Back + Carriage Press
- Equipment: Reformer
- Category: Leg Work
- Level: Beginner
- Body position: Supine
- Repetitions: 6-10 reps
- Springs: 1 Red + 1 Blue – 2 Red
- Headrest: Down
- Footbar: High
Starting position
Lie supine on the carriage with feet on the footbar hip-width apart in parallel. Arms long by sides. Lift the pelvis into a flat back bridge (neutral spine, no articulation). Carriage starts closed
Instructions
Exhale, press the carriage out by extending the legs while maintaining the lifted bridge position and neutral spine. Inhale, return the carriage in with control without dropping the pelvis. Repeat small controlled presses, keeping the pelvis stable and level throughout. Lower the spine down after completing repetitions
Teaching cues
- Keep pelvis completely stable
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