Life Fitness Peak Pilates Reformer - Manual (Page 43)

40 Using the Peak PilateSystem
Exercise 4: Reformer – Short Box Series – Tree-Front Only
Goals of Exercise: Stretches the back of the legs, lower back and entire spine.
Set Up
1. Place the Short Box sideways onto the Carriage, perpendicular
to the length of the machine, with the long side of the box
against the Shoulder Pads or Shoulder Pad Posts (depending on
your leg length). Place the Neoprene Handles on the Shoulder
Pad Posts.
2. Sit on the Short Box facing the Foot End of the machine. The
pelvis should be one hand-width away from the edge of box
closest to the Head End of the machine.
3. Place one foot under the Short Box Foot Strap located at the
Foot End of the machine (under the Foot End Crossmember).
4. Hold your thigh firmly to the chest with your forearm, with the
opposite hand holding your wrist for support. Line up your knee
with the shoulder. Keep your body weight equally distributed on
both sit bones (Ischial Tuberosities).
5. Sit tall with your shoulders relaxed.
Execution
1. Scoop the abdominals in and up to maintain your
posture. Straighten your leg keeping the thigh pulled
to your chest. Exhale to deepen the abdominals and
bend your knee back to the chest.
2. Repeat three times, keeping the body light.
Skill: Basic Repetitions: 3
Footbar Springs Head Rest Ropes Box Gears Risers
All the way
down
2-3 to hold
the carriage
in place
Flat position
Place the
Neoprene
Handles on
the Shoulder
Pad Posts.
In the Short
Box position.
Position 1 N/A