exercises FOOTWORK
continued
3. HEELS ON BAR footbar position #1, 3 or 4 springs, headrest adjusted for individual STARTING POSITION
Heels on footbar, ankles dorsiflexed. Legs parallel and adducted, knees flexed. EXERCISE
To prepare, inhale.. . EXHALE
keep feet still in space and extend knees to push carriage out.
INHALE
flex knees and hips, controlling return of carriage.
Complete 10–12 repetitions. FOCUS ■
all those listed on page 22
■
keep soles of feet as though on an imaginary floor, still in space; allow movement at ankle joints
■
maintain inner thigh connection, with legs parallel
Heels on Bar
1. starting position
2. press out
24
EXERCISES • ESSENTIAL REFORMER MANUAL
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