Short Box Forearm Plank – Pike Return
- 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 box and feet hooked against the footplate. Begin in a knee hover with spine long.
Instructions
Exhale to press the carriage out into a full forearm plank. From there, lift the hips up and draw the carriage back in by piking the body, keeping the legs long and the shoulders active. Inhale to extend back out into plank and repeat.
Teaching cues
- Lift the hips from the abdominals
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