Sit tall on the carriage facing the footbar with legs extended long in front of you, holding a strap in each hand with arms long.
Execution Instructions
Exhale to draw the straps back toward the ribs, elbows grazing the torso and shoulder blades squeezing together; inhale to extend the arms forward with control.
Teaching Cues
Integration
"Draw the shoulder blades down and together as the elbows pass the ribs."
Form
"Keep the spine tall and the ribs stacked over the pelvis."
Control
"Resist the springs on the return — no collapsing the shoulders forward."
Modifications & Progressions
Lighter Springs (Regression)
Drop to a single red or blue spring and reduce the range to keep the spine tall.
Held Extension (Progression)
Pause for two counts with the arms long to build scapular and core endurance.