Russian Splits on the Reformer
Russian Splits on the Pilates Reformer has three lovely parts to it and you can choose to do any or all! Each part will challenge your two-way stretch and teach you something you need in other parts of your practice. I love to use the third portion to practice my Single Leg Tendon Stretch, Tree, Control Balance off. Or the first part and practice reaching my arms from my back. Each part is there for you as you are ready or depending on what you need that day. Which Russian Split is your favorite? What do you need today?
Stand in both feet and reaching out from your center. Focus on the in.
Have two heavy spring on, your foot bar up, headrest up and stand with both feet on the center of the carriage and your hands on the shoulder rests. I like to place a pad on the headrest so my foot doesn’t slip. Place the back foot on the foot bar first. You’ll want your heel to be on the horizontal bar and the ball of your foot on the vertical bar. Then standing in your leg lift your front leg up like Single Leg stretch and place the arch of your foot on the crease of the headrest.
Standing in both feet, press your front foot forward and back 3x. Then reaching your arms from your back lift your chest towards a long line and then up as much as you can and stay in your center. Press the front leg forward and back 3x. Then place your hands back on the shoulder rests, close your springs and lift your heel into the crease of the headrest. Maintaining square hips press the carriage out then lift your center up to close the spring. Repeat 2-3x. Then with the carriage close lift your front foot back to the center of the carriage first then your back foot and switch sides.