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Short Box Series on the Ladder Barrel

Home  »  Pilates Ladder Barrel Exercises | Free Tutorials   »   Short Box Series on the Ladder Barrel
  • May 24, 2019
Short-Box-Series-on-the-Ladder-Barrel-Lesley-Logan Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Ladder Barrel, Pole (I love using the Balanced Body Ladder Barrel.)
  • Reps: 3-5x each variation and side
  • Warning: Listen to your body. When in doubt, leave it out.
  • Questions: Contact us here

Short Box Series on the Ladder Barrel

Short Box series on the Pilates Ladder Barrel is not only a great place to learn the series it is also a great place to gain feedback, practice your two-way stretch and learn what you want to feel when you do Short Box on the Reformer. Often when we do the Round back or the Tree we tend to skip some of the spinal articulation. But, when you use the barrel you can feel where you disconnect the most and work on it. The bars also allow you to reach through your legs and connect to your seat. Something that is difficult to learn on the Reformer but needed!

Reach your legs into the rungs. Do not pull the rungs with your feet.

-Lesley Logan

This series has several parts. Do one or all of them on the Ladder Barrel and challenge what you learn on the Reformer.

Round Back: Place your feet on the rungs and sit just below the apex of the barrel. Wrap your arms around your waist and round back as far as you can and remain connected to the equipment and your center. Stand in your legs to help you round back up. Repeat 3-5x

Flat Back: Sit on top of the barrel and holding a bar with your arms wide or placing your hands behind your head find a place to focus and lean back. Then lift back up. Move as one piece and not as a wave or rounding back up. This is a tall back exercise. Repeat 3-5x

Side to Side: From the same set up as the Flat Back sit tall and without shifting your weight or your ribs lift up and over to one side. Then up and over to the other side. Repeat 2-3x each side.

Twist and Reach: same set up as before but this time sitting tall and reaching through your legs twist and reach. Then come up in your twist and then twist and reach to the other side. Be mindful that you do not twist with your arms or lean off to one side. Stand in both your legs.

Tree: return to where you were for the Round Back and this time bring one knee into your chest. Straighten and Bend 1-3x and then walk up to your ankle. Round forward and rock back. Walk down your leg, articulating your spine along the barrel and walk up your leg. Repeat 3x.

Be sure to check out more of my Pilates Ladder Barrel exercises. I want to help you continue your Pilates Ladder Barrel training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

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Mat props: Magic Circle or a ball or your imagination!
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>> Wondering what mat I’m using? You can find out more here.

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>> Wondering what reformer I’m using? You can find out more here.

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>> Wondering what mat I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

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Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

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    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, Resistance Band, Small Ball and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

    I thought it would be fun to bring some magic into class with the Magic Circle. If you hate the Magic Circle, that's OK! Don't worry - we won't use it too much. It's a great prop to magically show you "ohh, that's the muscle you need!" when we're connecting arms to back or legs to seat. And then we learn how to get that feeling without using it. Let's make some magic!

    Mat props: Magic Circle or a ball or your imagination!
    Reformer props: Magic Circle or theraband or ball

    See ya in class,
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    Online Mat & Reformer Pilates Class Descriptions:

    As we all get older, your balance may be something you notice declines. I love working on balance because if you’re not present in the moment, or even thinking of something else, you can lose your balance. You can also lose your balance by favoring one side more than the other, whether it’s right/left sides in terms of limbs, or inner and outer edges of the foot that you’re standing on.

    Let's check in with our balance in this week's classes. In fact, we're going to bookend our classes - a balance check at the start of class, and at the end of class - to see how our practice affected our balance.

    No props for the mat or reformer.

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    >> Wondering what mat I’m using? You can find out more here.

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    >> Wondering what reformer I’m using? You can find out more here.

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