Roll Down (Isometric Hold)
- Equipment: Reformer
- Category: Abs/Core
- Level: Beginner
- Body position: Seated-FacingStraps
- Repetitions: 6-8 reps (3 breath hold)
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: Down
- Footbar: No bar
Starting position
Seated facing straps, feet between shoulder rests, knees bent, holding straps, neutral spine
Instructions
Exhale to roll down with spinal articulation and hold the position at your lowest controlled range. Stay in the hold for 3–5 breaths without moving the arms or legs. Exhale to roll back up, stacking the spine
Teaching cues
- Find your deepest controlled hold
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