Bridge – Flat Back + Carriage Press (Magic Circle)
- 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
- Prop: Magic Circle
Starting position
Lie supine on the carriage with feet on the footbar hip-width apart in parallel. Place the magic circle between the inner thighs above the knees. Arms long by sides. Lift into a flat back bridge. Carriage starts closed
Instructions
Exhale, press the carriage out by straightening the legs while maintaining the bridge and gently squeezing the magic circle. Inhale, return the carriage in with control, keeping constant pressure into the circle and pelvis stable. Continue for multiple repetitions without dropping the hips. Lower down with control after finishing
Teaching cues
- Gently squeeze the circle
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