Short Box – Half Roll Down + Forward Press (Magic Circle)
- Equipment: Reformer
- Category: Abs/Core
- Level: Intermediate
- Body position: Seated-ShortBox
- Repetitions: 6-8 reps
- Springs: All
- Headrest: Any
- Footbar: No bar
- Prop: Magic Circle
Starting position
Sit on the short box facing the footbar. Feet grounded under the strap, legs hip-width. Hold the magic circle in both hands at chest height, soft elbows. Spine tall to start.
Instructions
Exhale, articulate into a half roll down, bringing the pelvis into posterior tilt and rounding the spine. Hold the position, then press the magic circle forward with soft elbows for 5 small pulses. Inhale, return the arms to starting position. Exhale, roll back up to sitting with control.
Teaching cues
- Initiate from the pelvis
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