T-shape (Latissimus Pull)

Equipment: Reformer
Category: Abs/Core
Level: Beginner
Body position: Supine
Repetitions: 8-10 reps
Springs: 1 Red (Heavy) – 1 Red + 1 Blue
Headrest: As needed
Footbar: Any

Starting position

Supine, arms reaching to ceiling with wrists over shoulders, straps under light tension, neutral spine

Instructions

Exhale to open the arms out to a T-shape at shoulder height. Inhale to return to center with control, keeping shoulders stable and ribs grounded

Teaching cues

Start with tension in the straps

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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 – Single Leg Extend (Parallel Arms) · Intermediate
Supine Arm – T-shape (Chest Lift + Legs 45°) · Advanced
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