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

The Arm exercises are:
Bicep Curls, Bicep Lifts, Bicep Curl Circles, Seated Row II, Seated Row II Twist, Scarecrow I & II

The focus is:
Bicep Curls, Bicep Lifts & Bicep Curl Circles: Biceps (front of upper arm)
Seated Row I: Activation of posterior deltoids, latissimus dorsi, infraspinatus, teres minor (transverse extension of the shoulder, which is moving your upper arm away from your chest with your elbows out to the sides), mid & lower trapezius & rhomboids (retraction of shoulder blades, which is the glide of your shoulder blades around your ribs towards your spine).
Seated Row II Twist: Activation of your obliques (the abdominal which rotate your spine), & posterior deltoids, latissimus dorsi, infraspinatus, teres minor, mid & lower trapezius & rhomboids.
Scarecrow I & II: Activation of posterior deltoids, latissimus dorsi, infraspinatus, teres minor (transverse extension of the shoulder, which is moving your upper arm away from your chest with your elbows out to the sides); posterior deltoid, teres minor & infraspinatus (abduction & external rotators of your shoulder, which means to lift your arm into a goal post position); Anterior & middle deltoids (which are involved in lifting your arms above your head).

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

You will need:
A Reformer & Reformer Box.

This sequence is part 7 of 11 segments of the Reformer xi Class.