, PART 2 in the thirty-seventh in our series of #movementmonday
, we have a selection of exercises within the reverse teaser progression on the reformer.
1. Roll up to overhead arms (Straddle legs) (with stick)
2. Teaser Arms on lonbox facing straps (with stick)
3. Teaser on long box (no straps)
4. Teaser on long box with resistance facing straps (with stick)
This progression is a follow on from our reverse abdominals progression we shared a few weeks back (Check out #movementmonday #32
). For each of these progressions (whether it be on the bed or the longbox), ensure you are sitting within the front half so you have plenty of runway behind you, and set spring tension to 0.5 - 1 (on a Stott Reformer). For progression no.1, gripping the thighs against the shoulder pads is a great way to fire up the inner thighs and get them in on the action.
Utilising the stick with resistance is a great way to teach and 'feel' the action and involvement of the upper body (thoracic extension, straight arms and shoulder position) in the achievement of the teaser, especially when progressing to the Teaser 'Salute'. The constant tension provided by the stick is also a great tool to elicit control of the movement; both on the way up and the way down; enlisting the abdominals even more to hold the position and control the resistance (the resistance doesn't control you), as well as provides a you-beaut workout.
Give them a go and let us know how you go.
Love The White Dog Team xo
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