Kneeling Side Arms – Draw a Sword
- Equipment: Reformer
- Category: Arm Work
- Level: Intermediate
- Body position: Kneeling
- Repetitions: 6-8 reps each side
- Springs: 1 Yellow (Light) – 1 Red (Heavy)
- Headrest: Any
- Footbar: Any
Starting position
Kneel sideways on the carriage. Hold the strap with the hand farthest from it, starting with the hand in front of the opposite hip. Free hand on the hip. (Option: sit back on heels for more stability.)
Instructions
Inhale, pull the strap across the body leading with the elbow and extend the arm out and up to the side, as if drawing a sword. Exhale, bend the elbow and return the hand to the opposite hip with control.
Teaching cues
- Lead with the elbow
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