Tricep Extensions I Reformer

Tricep Extensions I on Reformer: 30 Modifications to Suit Every Skill Level

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If you’re looking to strengthen your upper body, specifically your triceps, while improving core engagement, Tricep Extensions I on Reformer is a must-try. This versatile exercise is part of the Reformer Pilates Expansion Card Deck, an exciting addition to the Reformer Pilates Card Deck that includes 46 NEW reformer exercises.

This exercise is categorised under "Foundation" in the Reformer Pilates Expansion Card Deck, making it accessible for beginners while offering plenty of room for progression.

Below, we’ll guide you through the steps for performing this exercise, followed by 30 creative modifications (10 beginner, 10 intermediate, and 10 advanced) to inspire your Pilates practice.

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How to Perform Tricep Extensions I on Reformer

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Starting position: Lie on your back on the carriage with your legs in a tabletop position and toes pointed.

Grip: Hold the short loops securely, with arms extended beside your body, parallel to the ground above the carriage.

Inhale: Bend your elbows, reaching your fingertips upward toward the ceiling.

Exhale: Straighten your arms, returning to the start position with control.

Repeat: Perform 10 repetitions, focusing on maintaining a steady tabletop position and controlled breathing throughout.

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10 Beginner Modifications For Tricep Extensions I On Reformer

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Beginner Modification 1: Feet on the Carriage
Rest your feet on the carriage instead of maintaining a tabletop position for better stability.

Beginner Modification 2: Lighten the Resistance
Use lighter springs to reduce the intensity of the arm movements.

Beginner Modification 3: Neutral Spine
Keep your spine neutral by placing a small cushion under your lower back.

Beginner Modification 4: Single-Arm Movements
Perform the exercise with one arm at a time for simplicity.

Beginner Modification 5: Smaller Range of Motion
Limit the bend in your elbows for a more manageable movement.

Beginner Modification 6: Alternate Arm Extensions
Extend one arm at a time while the other remains stationary.

Beginner Modification 7: Supported Head
Place a headrest or pillow under your head to maintain alignment.

Beginner Modification 8: Knees Bent on Carriage
Rest your bent knees on the carriage instead of keeping them in the air.

Beginner Modification 9: Add Breath Awareness
Focus purely on coordinating the breath with smaller, controlled movements.

Beginner Modification 10: Pause Between Repetitions
Take a short pause after each repetition to reset and check your form.

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10 Intermediate Modifications For Tricep Extensions I On Reformer

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Intermediate Modification 1: Legs Straightened
Extend your legs toward the ceiling to increase core activation.

Intermediate Modification 2: Increase Resistance
Use medium resistance springs to add more challenge to the tricep work.

Intermediate Modification 3: Add a Pulse
Add a small pulse at the top of the arm extension before returning.

Intermediate Modification 4: Extend Arms at an Angle
Lower the arms to 45 degrees instead of keeping them parallel.

Intermediate Modification 5: Circular Arm Movement
Incorporate circular motions as you extend and bend your arms.

Intermediate Modification 6: Scissor Legs
Perform the exercise while alternating scissor movements with your legs.

Intermediate Modification 7: Single-Leg Tabletop
Keep one leg in tabletop while the other extends long above the carriage.

Intermediate Modification 8: Wrist Weights
Add light wrist weights to increase resistance without adjusting the springs.

Intermediate Modification 9: Hover Feet Above Carriage
Keep your feet just above the carriage instead of in tabletop.

Intermediate Modification 10: Flow Between Reps
Focus on seamless transitions between repetitions for a fluid movement.

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10 Advanced Modifications For Tricep Extensions I On Reformer

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Advanced Modification 1: Add a Chest Lift
Lift your head, neck, and shoulders off the carriage while performing the arm extensions.

Advanced Modification 2: Double-Leg Lowering
Lower both legs simultaneously toward the springs as you extend your arms.

Advanced Modification 3: Increased Resistance
Use heavier springs to intensify the tricep and core workout.

Advanced Modification 4: Combine with Leg Circles
Incorporate small leg circles while maintaining a steady arm motion.

Advanced Modification 5: Hold Extension
Hold the arms extended for a few seconds before bending elbows.

Advanced Modification 6: Add a Twist
Rotate your upper body slightly as you extend your arms for oblique engagement.

Advanced Modification 7: Use Foam Roller
Place a foam roller under your lower back for added instability.

Advanced Modification 8: One Arm, One Leg
Perform with one arm extending while the opposite leg lowers toward the springs.

Advanced Modification 9: Dynamic Tempo
Alternate between slow, controlled reps and faster, powerful extensions.

Advanced Modification 10: Add Resistance Bands
Attach resistance bands to the short loops for an extra layer of challenge.

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Benefits of Tricep Extensions I On Reformer

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This exercise offers a host of benefits, including strengthening the triceps, improving arm control and posture, and enhancing core stability. By engaging multiple muscle groups simultaneously, it promotes better body awareness and overall functional strength.

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Precautions of Tricep Extensions I On Reformer

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Avoid if you have shoulder, elbow, or wrist injuries.

Maintain proper alignment and avoid arching your back during the movement.

Use appropriate resistance to prevent overloading or compromising your form.

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George’s Conclusion And the Reformer Pilates Card Deck

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Whether you’re a Pilates enthusiast or a seasoned instructor, adding exercises like Tricep Extensions I to your routine is a fantastic way to improve upper body strength and coordination.

The Reformer Pilates Card Deck and its companion, the Reformer Pilates Expansion Card Deck, are invaluable tools for diversifying your Pilates practice. With detailed guidance, progression ideas, and modifications for every skill level, these card decks simplify lesson planning and inspire creativity in your sessions. Explore the endless possibilities and take your Reformer workouts to the next level.

Happy practising!