The Pilates System: Rowing Series on the Reformer, Part 3

The Pilates System: Rowing on the Reformer, Part 3

Thanks again to the lovely Lesley Logan for collaborating with me on this YouTube video series.

We've taken a closer look at the 6 exercises which make up the Rowing Series on the Reformer.

If you've missed the previous 2 posts in this series, you can view them here and here.

The 6 Rowing Series exercises as they appear in the order of the Pilates Reformer exercises are:

  • Rowing 1: Into the Sternum
  • Rowing 2: 90° 
  • Rowing 3: From the Chest
  • Rowing 4: From the Hip
  • Rowing 5: Shave
  • Rowing 6: Hug

So for this week's video collab we'll look at the first 2 exercises in our Rowing Series.

Woo hoo! #finalinstallment

Rowing 1: Into the Sternum

The Pilates System: Rowing Series on the Reformer, Part 3

As a Pilates practitioner, I find once you learn the 6 Rowing exercises you never want to leave them out. They are not easy by any means, but nevertheless, beloved.

Often we get sidetracked in these two exercises when it comes to the last moment of returning the carriage. Check yourself the next time you workout:

Does the carriage bang home as you finish each repetition?

At any point?

If so, report to your stomach immediately.

So many different moments in these 1st two Rowing exercises. Aren't you glad we learn them last?

Here's the breakdown:

  • Sit up tall just like when you sit on the Short Box. The carriage is closed. The straps are tight when arms are in the starting position.
  • Lift and scoop in to arrive at a Round position.
  • Hold your shape as you reach arms out to the sides.
  • Scoop more to reach the head toward the knees and the hands behind you at the TAILBONE!
  • I cannot say it enough. take the arms straight and low to the TAILBONE.
  • Lift your back and arms and close the carriage as you reach toward your toes.
  • Sit up tall again at the finish.
  • Repeat 3x

Wow. That's a sh*t ton of bullet points…

And here's a hot tip:

If your Reformer has wooden handles, you can use them to your advantage.

Moi ha ha haaaa… (evil laughter)

Connect the heel of your hand to press into the wooden handles at all times during the exercise. It will help to use the center more and the arms and shoulders less.

You may notice moments of connection. Also notice moments of disconnection (when your hand does not easily connect into the handle).

Just notice…

Rowing 2: 90 Degrees

The Pilates System: Rowing Series on the Reformer, Part 3

For our second Rowing exercise you can forget all the set up rules for our first exercise Into the Sternum

You'll need to find your back position and the upper body 90° position first. Most likely the carriage will not be completely closed at the start of the exercise.

And that's just fine.

Here we go:

  • Lift up your back and push upward on the handle (Forget that the exercise choreography dictates you go backward and down – on the inside lift up and forward.
  • Lift yourself to tip back as much as you can return.
  • Reach up on a high diagonal as the carriage closes. Scoop like mad to not bang the carriage.
  • Flip handles and reach down along the frame of the Reformer with straight arms.
  • I cannot say it enough. take the arms straight and low to the TAILBONE.
  • Lift your back and arms and close the carriage as you reach toward your toes.
  • Sit up tall again at the finish.
  • Repeat 3x

Enjoy this short tutorial collaboration.

Thanks for watching!

Got a favorite Rowing exercise? Or one that vexes you?

Lemme hear it in a comment below!

And here's where to find me in 2018

The Pilates System: Rowing Series on the Reformer, Part 2

The Pilates System: Rowing on the Reformer, Part 2

Thanks again to the lovely Lesley Logan for collaborating with me on this YouTube video series.

If you missed last week's post – the first installation of this series – you can view it here.

Over the course of 3 posts we'll take a closer look at the 6 exercises which make up the Rowing Series on the Reformer:

The 6 Rowing Series exercises as they appear in the order of the Pilates Reformer exercises:

  • Rowing 1: Into the Sternum
  • Rowing 2: 90° 
  • Rowing 3: From the Chest
  • Rowing 4: From the Hip
  • Rowing 5: Shave
  • Rowing 6: Hug

So for this week's video collab we'll look at the middle 2 exercises in our Rowing Series.

Rowing 3: From the Chest

The Pilates System: Rowing Series on the Reformer, Part 2

I find this Rowing exercise – From the Chest – to be a choice nugget of Pilates goodness.

It's just so perfect.

The support you receive from the straps helps to lift your tall back up and forward. And next there's a brilliant moment where the support of the straps goes away and yet you must maintain your lift!

Twice. Twice this moment happens!

Our first moments of (albeit supported) Reach!

Let's unpack it:

  • Sit tall.
  • Reach arms straight out to eye level. Imagine the lower back lifts and follows the trajectory of your fingertips.
  • Keep the lift and reach into the handles toward the carriage, forward and down.
  • Lift the lower back and reach forward continuing arms all the way up overhead.
  • Pause.
  • Lift your chest and gaze. Lift your whole-self. This is the raison d'être of this exercise!
  • Keep the lift of the back and reach fingertips side to side in your periphery with control.
  • Repeat 3x.

Rowing 4: From the Hip

The Pilates System: Rowing Series on the Reformer, Part 2

Rowing 3+4 just may be my favorites of the Rowing Series. Keep a long lifted body as you reach first toward your heels and then forward and all the way up to the same finish as Rowing 3.

Challenge yourself further by holding the carriage still on your journey to the upright position.

Enjoy!

  • Sit tall with hands on the mat beside you.
  • Lift and round over the lower body as you reach your fingertips along the mat and forward.
  • Reach below your heels if possible.
  • And now for a wonderful moment of foreshadowing. Use your reach a là Swan on the Barrel and bring the entire torso upright with arms overhead.
  • Pause. Keep the lift and S-L-O-W-L-Y reach fingertips side-to-side in your periphery. Don't rush this moment!
  • Repeat 3x.

Enjoy this short tutorial collaboration.

Thanks for watching!

Wanna see more video collabs like this one?

Suggest your favorite exercises in a comment below!

And here's where to find me in 2018

The Pilates System: Rowing Series on the Reformer, Part 1

Thanks again to the lovely Lesley Logan for collaborating with me on this YouTube video series.

Over the course of 3 posts we'll take a closer look at the 6 exercises which make up the Rowing Series on the Reformer:

The 6 Rowing Series exercises as they appear in the order of the Pilates Reformer exercises:

  • Rowing 1: Into the Sternum
  • Rowing 2: 90° 
  • Rowing 3: From the Chest
  • Rowing 4: From the Hip
  • Rowing 5: Shave
  • Rowing 6: Hug

Generally we learn our Rowing exercises in the reverse order, sometimes in pairs. You might learn only Rowing 5+6 at first.

Or maybe you'll learn Rowing 3-6 and do them for a while before adding Rowing 1+2.

Looking at the demands and complexities of the Rowing exercises, Rowing 5+6 – while not a walk in the park – are the most straightforward of the 6 exercises: the back shape remains the same throughout the entire exercise and you have only one movement pattern to learn.

In Rowing 3+4 there are multiple moves per repetition and Rowing 4 includes both a Round back and a Tall back.

Rowing 1+2 have more complex choreography, more than one back shape and more coordination is required to close the carriage with control.

So for this week's video collab we'll look at the last 2 exercises in our Rowing Series.

Rowing 5: Shave

The Pilates System: Rowing Series on the Reformer, Part 1

The Shave is perhaps my least favorite of the Rowing exercises. Keeping a long and lifted back shape is a challenge for those of us with tight upper backs and shoulders. Here's a few tips to help us love our Shave exercises:

Get a jump on it in the Transition!

  • Keep arms long and flip your handles.
  • Reach arms down and forward with the palms up. As the arms get overhead turn palms to face downward and bring the thumbs together and the forefingers together.
  • Bring arms straight overhead and bend into the starting position.

Now for the exercise!

  • Place hands at the base of the skull if possible with the palms facing back of head.
  • Find your scoop and your seat and reach arms straight upward on a slight diagonal.
  • Bring fingertips together. Press them firmly against each other.
  • Resist the spring as the hands return to the starting position, elbows reach out to the side.
  • Repeat.

Bonne chance!

Rowing 6: Hug

The Pilates System: Rowing Series on the Reformer, Part 1

Recently the Hug has become one of the most challenging exercises. It's not easy being tall and lifted! Again you'll get a jump on your Tall back with an efficient transition.

  • In the midst of your last repetition – with arms overhead – open arms into the Hug position keeping your back tall.
  • Pull your stomach in to move the carriage.
  • Sit up super tall and S-L-O-W-L-Y reach the arms open.
  • The handles should be vertical. Notice if your pinky finger doesn't want to touch the handle. Insist that it does!
  • Repeat.

Enjoy this short tutorial collaboration.

Thanks for watching!

Wanna see more video collabs like this one?

Suggest your favorite exercises in a comment below!

And here's where to find me in 2018