Kneeling Abs – Knee Hover + Shoulder Push
- Equipment: Reformer
- Category: Full Body Integration
- Level: Advanced
- Body position: All-four-FacingFootbar
- Repetitions: 8-10 reps
- Springs: 1 Blue (Medium) – 1 Yellow (Light)
- Headrest: Any
- Footbar: High or Low
Starting position
All fours facing footbar, hands on footplate under shoulders, knees on carriage under hips, spine neutral
Instructions
Exhale to glide the carriage back into the plank, without the shoulders moving. From there, continue pushing the carriage further out through the shoulders into a longer plank. Inhale to return first from the shoulder push, then glide the carriage back in, and finally lower the knees down
Teaching cues
- Hover → glide → push further
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