- Lie prone on long box, hips supported, straps around feet.
- Start with legs extended, core engaged, pelvis neutral.
- Bend knees, curling heels toward glutes using hamstrings.
- Extend legs slowly, maintaining control and constant strap tension.
- Lie supine, feet in straps, legs extended upward.
- Lift hips, rolling spine off carriage.
- Bend knees, bringing heels toward glutes overhead.
- Roll down slowly, extending legs to start.
- Stand beside reformer, one foot on carriage, one stable on floor.
- Press carriage back by extending moving leg.
- Lie prone, attach straps to ankles, legs extended.
- Bend knees, pulling heels toward glutes.
- Keep hips pressed down and core engaged.
- Extend legs slowly back to start.
