Supine Arm – Single Leg Extend (From T-shape)

Equipment: Reformer
Category: Abs/Core
Level: Intermediate
Body position: Supine
Repetitions: 8-10 reps each side
Springs: 1 Red (Heavy) – 1 Red + 1 Blue
Headrest: As needed
Footbar: No bar

Starting position

Supine, arms open in T-shape under tension, legs in tabletop, neutral spine

Instructions

Exhale to bring both arms down to the hips while extending one leg out. Inhale to return arms back to T and leg to tabletop. Alternate sides with control

Teaching cues

Close arms and extend leg together

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More Supine Arm variations

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Arm Circles (Chest Lift) · Intermediate
Arm Lowering (Ball Between Thighs) · Beginner
Arm Lowering (Chest Lift + Legs 45°) · Intermediate
Arm Lowering (Chest Lift) · Intermediate
Arm Lowering (Posterior Deltoid Pull) · Beginner
Chest Lift (Ball Between Ankles) · Intermediate
Leg Lowering (Ball Between Ankles) · Beginner
Supine Arm Circles (Ball Under Sacrum) · Intermediate
Supine Arm Press (Ball Under Sacrum) · Intermediate
Supine Arm – Arm Circles (Chest Lift + Legs 45°) · Advanced
Supine Arm – Cheerleader · Intermediate
Supine Arm – Opposite Arm / Leg · Intermediate
Supine Arm – Single Leg Extend (Parallel Arms) · Intermediate
Supine Arm – T-shape (Chest Lift + Legs 45°) · Advanced
Supine Coordination Prep (Ball Under Sacrum) · Intermediate
Supine Triceps Press (Ball Under Sacrum) · Intermediate
T-shape (Chest Lift) · Intermediate
T-shape (Latissimus Pull) · Beginner
Triceps Pull · Beginner
Triceps Pull (Chest Lift + Legs 45°) · Intermediate
Triceps Pull (Chest Lift) · Intermediate

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