← Back to Library Schematic — Short Box Series: Flat Back
Short Box Series: Flat Back
Classical Repertoire Core Integration
Apparatus Setup
Reformer
Spring Tension 1 Red or 1 Blue Spring
Footbar Position Down
Gear Bar Normal
Stopper Normal
Headrest Down
Target Muscles
Transverse Abdominis (Primary)Hamstrings (Secondary)Gluteus Maximus (Secondary)Erector Spinae (Secondary)
Setup Instructions
Sit tall on the short box with feet strapped securely, spine long and flat, arms reaching forward at shoulder height.
Execution Instructions
Inhale to prepare, exhale to hinge forward from the hips with a flat back until the torso hovers over the legs, then return tall with control.
Teaching Cues
Form
"Hinge from the hip sockets — the spine stays one long line."
Alignment
"Reach the crown forward and the tailbone back."
Breath
"Exhale to hinge, inhale to return tall."
Modifications & Progressions
Hands Behind Thighs (Regression)
Support the trunk with the hands behind the thighs to reduce the hinge load.
Held Hinge (Progression)
Hold the hinge position for two breaths before returning tall.