Muscle Focus: Back extensors.
Objective: Strengthening the back body and shoulders through prone extension.

Reformer Setup: Start with one medium tension spring. Tension can be made heavier or lighter depending on the resistance desired, but proper form and function are more important than strength in this exercise. Place the longbox onto the carriage with the short end of the box against the shoulder rests. The footbar is down.

Start Position: Lie prone on the box, with the shoulders lined up against the front edge of the box and the legs straight and together. Hold the handles in both hands, holding a few inches above the silver buckles on the rope. Let the arms hang straight towards the ground as the body comes to a straight line, neck in line with the spine.

Movement:

Pulling Straps: Face both palms in towards the carriage. Draw the arms straight back to slightly above hip level, keeping the arms straight and close to the body, with the palms facing in towards each other. As the arms rise, lift the chest in a back extension, keeping the head in line with the spine and the legs together and lengthened. Press the pubic bone towards the box to avoid strain in the lower back. Lower the arms and chest simultaneously to return to start position. Repeat two to four more times.

T-Pull: Reach both arms straight out to the side in a T, in line with the body, and with palms facing the floor. Keeping the arms in the same plane as the body, sweep and reach the arms back to reach in the opposite direction of the head while the chest lifts in a slight back extension. Palms stay facing down while the shoulders find a strong external rotation. Legs stay together and straight throughout the movement. Return to start position and repeat two to four more times.
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