Sprinter
Standing squat press on the Reformer: one foot grounded and the other on the carriage against the shoulder rest; stay low in the squat and press the carriage away with leg and glute power.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand with one leg on the ground — weight through the heel — and the other foot on the carriage, pressed up against the shoulder rest. Keep the hips facing the mirror.
Execution Instructions
Start with squats to warm up. Once in the squat, stay in the squat and press the carriage away, then control the return. Keep the working hip higher than the grounded hip and make sure the front knee is not tracking over the ankle.
Teaching Cues
"Stay in the squat and press the carriage away."
"Keep the hips facing the mirror."
"Keep the working hip higher than the grounded hip."
"Make sure the front knee is not tracking over the ankle."
"Exhale to press the carriage away."