Supine Arm – Single Leg Extend (Parallel Arms)

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 to ceiling (wrists over shoulders), legs in tabletop, straps under tension

Instructions

Exhale to lower both arms toward the hips while extending one leg out on a diagonal. Inhale to return arms and leg to start. Alternate legs each rep, maintaining trunk stability

Teaching cues

Arms and leg move together

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More Supine Arm variations

Arm Circles · Beginner
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 (From T-shape) · 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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