Helen Tardent from Pilates Moves & Emergy Pilates guides you through an intermediate-advanced level Reformer & Jump Board sequence.

The Jumpboard, Arms & Abdominals I exercises are:
Jump Board sequence, Arms Toe Dips, Triceps Toe Dips, Side Arms Toe Dips, Side Arms Triceps & 100s Lowering.

The focus is:
Jump Board sequence: Co-ordination & activation of abdominals, quadriceps (front of thighs, which are involved in hip & knee flexion), hamstrings (back of thighs, which are involved in the lowering phase and the explosive phase of your jump), hip flexors (front of hip, which are involved when you flex your hip), & calves (which are involved in plantar-flexing your foot as you jump off the Jump Board and point your toes downward).
Arms Toe Dips, Triceps Toe Dips: Activation of latissimus dorsi, teres major & posterior deltoids (shoulder extensors, which are involved in pulling your arm back) & triceps (arm retroversion, which are involved in pulling your arm back past the line of your torso, & straightening your arms from the 90 angle of your elbow); hip disassociation, spinal flexion & abdominal endurance.
Side Arms Toe Dips, Side Arms Triceps: Activation of Coracobrachialis, pectoralis major, latissimus dorsi, teres major (shoulder adductors, which are involved in pulling your arm down to your side), & triceps; Abdominal endurance, spinal flexion & hip disassociation.
100s Lowering: Hip disassociation, abdominal endurance & spinal flexion & perturbation of your arms to facilitate your core.

This sequence is suitable for:
Low-risk apparently healthy advanced Pilates Reformer instructors & students.

You will need:
A Reformer & Jump Board.

This sequence is part 1 of 9 segments of the Jumpilates xi Class.