Scooter

Both Repertoire Intermediate Sports ConditioningHip & Posterior Chain

Standing lunge-to-stand on the Reformer: push through the grounded front heel to stand tall while the back foot on the carriage stays straight, driving the carriage with control.

Apparatus Setup

Reformer

Spring Tension 1 Yellow or 1 Green Spring

Footbar Position Medium

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Quadriceps (Primary)Hamstrings (Secondary)Gluteus Maximus (Primary)

Setup Instructions

Stand in a lunge position with one foot grounded on the floor and the other foot on the carriage, pressed up against the shoulder rest. Keep the hips facing the mirror.

Execution Instructions

Starting in the lunge position, push through the front heel to stand up, keeping the back leg straight until you need to bend it; control the return to the lunge as the carriage comes home.

Teaching Cues

Control

"Push through the front heel to stand up."

Alignment

"Keep the back leg straight until you need to bend it."

Alignment

"Keep the hips facing the mirror as you stand."

Breath

"Exhale to stand; inhale to control the return to the lunge."