Short Box Forearm Plank – Knee Hover Hold
- Equipment: Reformer
- Category: Full Body Integration
- Level: Intermediate
- Body position: ShortBox
- Repetitions: 5–8 reps
- Springs: 1 Blue (Medium) – 1 Yellow (Light)
- Headrest: Any
- Footbar: Any
Starting position
Place the short box on the carriage lengthwise. Kneel facing the straps with forearms on the short box, elbows under shoulders. Feet are against the footplate with toes tucked and heels lifted. Knees rest on the carriage under the hips. Spine long and neutral.
Instructions
Exhale to engage the abdominals and lift both knees a few centimeters off the carriage without losing the connection of the forearms into the box or the feet into the footplate. Hold the hover for 3 breaths, maintaining steady shoulder support and a long spine. Lower the knees back down with control.
Teaching cues
- Press firmly into the forearms
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