Balanced Body - REFORMER 3: Master Every Question
With Detailed Answers
4 exercises from Reformer 3 that focus on Scapular Stability Right Ans -
Jackknife
Tendon stretch
Long back stretch
Snake
Twist
Control front - facing carriage
Control back - facing ceiling
Star
3 exercises from Reformer 3 for increasing hamstring, gluteal and back
extensor strength Right Ans - Long box double leg kick
Long box swan (facing carriage)
Long box grasshopper
Long box rocking
3 exercises from Reformer 3 for increasing spinal mobility Right Ans - Long
spine massage
Jackknife
Long box rocking
6 exercises to avoid or limit with wrist injuries in Reformer 3 Right Ans -
Tendon stretch
Long back stretch (slide)
Snake
Twist
Control front
Control back
Long Box - Double leg kick (key areas that are working) Right Ans -
Strengthen:
Spinal extensors
Hip extensors
Knee flexors: glute max, hamstrings, gastrocnemius
Increase shoulder flexibility
, Long Box -Teaser (key areas that are working) Right Ans - Strengthening:
abs
Iliopsoas and hip flexors
Balance and coordination
Spinal stability
Long Box - Horseback (key areas that are working) Right Ans - Strengthen:
Abs, adductors, glute max, hamstrings
Balance & coordination
Long Box - Swan (key areas that are working) Right Ans - Strengthen:
spinal extensors, glute max, hamstrings
Increase back extension flexibility
Stretch abdominals
Long Box - Grasshopper (key areas that are working) Right Ans -
Strengthen: spinal extension, glute max, ext hip rotators, hamstrings
Increase back extension flexibility
Long Box - Rocking (key areas that are working) Right Ans - Strengthen:
spinal extensors
glute Max
hamstrings
Deltoid
Rotator cuff
Shoulder girdle
Increase back extension & shoulder flexibility
Rowing Back I - Round Back (key areas that are working) Right Ans -
Strengthen:
Shoulders
Scapular stabilizers
Abdominals
hip flexors
Hamstrings
With Detailed Answers
4 exercises from Reformer 3 that focus on Scapular Stability Right Ans -
Jackknife
Tendon stretch
Long back stretch
Snake
Twist
Control front - facing carriage
Control back - facing ceiling
Star
3 exercises from Reformer 3 for increasing hamstring, gluteal and back
extensor strength Right Ans - Long box double leg kick
Long box swan (facing carriage)
Long box grasshopper
Long box rocking
3 exercises from Reformer 3 for increasing spinal mobility Right Ans - Long
spine massage
Jackknife
Long box rocking
6 exercises to avoid or limit with wrist injuries in Reformer 3 Right Ans -
Tendon stretch
Long back stretch (slide)
Snake
Twist
Control front
Control back
Long Box - Double leg kick (key areas that are working) Right Ans -
Strengthen:
Spinal extensors
Hip extensors
Knee flexors: glute max, hamstrings, gastrocnemius
Increase shoulder flexibility
, Long Box -Teaser (key areas that are working) Right Ans - Strengthening:
abs
Iliopsoas and hip flexors
Balance and coordination
Spinal stability
Long Box - Horseback (key areas that are working) Right Ans - Strengthen:
Abs, adductors, glute max, hamstrings
Balance & coordination
Long Box - Swan (key areas that are working) Right Ans - Strengthen:
spinal extensors, glute max, hamstrings
Increase back extension flexibility
Stretch abdominals
Long Box - Grasshopper (key areas that are working) Right Ans -
Strengthen: spinal extension, glute max, ext hip rotators, hamstrings
Increase back extension flexibility
Long Box - Rocking (key areas that are working) Right Ans - Strengthen:
spinal extensors
glute Max
hamstrings
Deltoid
Rotator cuff
Shoulder girdle
Increase back extension & shoulder flexibility
Rowing Back I - Round Back (key areas that are working) Right Ans -
Strengthen:
Shoulders
Scapular stabilizers
Abdominals
hip flexors
Hamstrings
