{"id":59717,"date":"2020-10-30T07:31:11","date_gmt":"2020-10-30T07:31:11","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/longbox-torpedo-plank\/"},"modified":"2026-03-12T18:48:25","modified_gmt":"2026-03-12T18:48:25","slug":"longbox-torpedo-plank","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/longbox-torpedo-plank\/","title":{"rendered":"Longbox Torpedo Plank"},"content":{"rendered":"<p>Lie down with the box under your stomach, facing the back of the reformer. Hold the straps and extend your legs. Exhale, pull your arms toward your thighs and slightly raise your upper body. Inhale, return your arms to the starting position. Repeat. <\/p>\n<h2><strong>Torpedo Plank on Longbox Reformer: 30 Modifications for All Levels<\/strong><\/h2>\n<p><strong>Torpedo Plank on Longbox Reformer<\/strong> is a powerful posterior-chain and core-control exercise from the original <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a>, which features 48 reformer exercises designed to build strength, stability, and full-body coordination.<\/p>\n<p>This move combines a prone \u201ctorpedo\u201d lift with a strap pull, so you\u2019re <strong>training the upper back, lats, triceps, glutes, and deep core stabilisers all at once<\/strong>. The challenge is to keep the body long and steady as the arms pull toward the thighs and the upper body lifts slightly, without crunching the neck or dumping into the low back.<\/p>\n<p>The setup is simple: <strong>lie with the longbox under your stomach facing the back of the reformer<\/strong>. Hold the straps and extend your legs. Exhale, pull arms toward thighs and slightly raise the upper body. Inhale, return arms to start. Repeat with smooth control and steady breath.<\/p>\n<p>Below are <strong>30 unique modifications<\/strong> for <em>Torpedo Plank on Longbox Reformer<\/em>, offering options for beginners, intermediate movers, and advanced practitioners.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Beginner Modifications For Torpedo Plank on Longbox Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Beginner Modification 1: Smaller Upper Body Lift<\/strong><br \/>\nLift only slightly and keep neck long.<\/p>\n<p><strong>Beginner Modification 2: Lighter Spring Choice<\/strong><br \/>\nUse lighter tension for easier control.<\/p>\n<p><strong>Beginner Modification 3: Legs Down Option<\/strong><br \/>\nKeep legs down to reduce low back load.<\/p>\n<p><strong>Beginner Modification 4: Smaller Arm Pull Range<\/strong><br \/>\nPull straps halfway toward thighs.<\/p>\n<p><strong>Beginner Modification 5: Forehead Rest Reset<\/strong><br \/>\nRest forehead briefly between repetitions.<\/p>\n<p><strong>Beginner Modification 6: Keep Elbows Slightly Bent<\/strong><br \/>\nSoft elbows to reduce shoulder strain.<\/p>\n<p><strong>Beginner Modification 7: Slow Tempo Reps<\/strong><br \/>\nMove slowly to avoid momentum.<\/p>\n<p><strong>Beginner Modification 8: Shorter Set Count<\/strong><br \/>\nDo fewer reps with clean alignment.<\/p>\n<p><strong>Beginner Modification 9: Keep Collarbones Wide Cue<\/strong><br \/>\nBroaden collarbones and soften shoulders down.<\/p>\n<p><strong>Beginner Modification 10: Pause and Reset Pelvis<\/strong><br \/>\nReset pelvis neutral between repetitions.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Intermediate Modifications For Torpedo Plank on Longbox Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Intermediate Modification 1: Two-Second Lift Hold<\/strong><br \/>\nHold the lift for two seconds each rep.<\/p>\n<p><strong>Intermediate Modification 2: Slow Return Control<\/strong><br \/>\nReturn arms for four steady counts.<\/p>\n<p><strong>Intermediate Modification 3: Add Long Exhale Pull<\/strong><br \/>\nPull on a long, steady exhale.<\/p>\n<p><strong>Intermediate Modification 4: Keep Legs Active Reach<\/strong><br \/>\nReach legs long to support the back.<\/p>\n<p><strong>Intermediate Modification 5: Add Inner Thigh Connection<\/strong><br \/>\nLightly squeeze legs together for stability.<\/p>\n<p><strong>Intermediate Modification 6: Add Tiny Arm Pulses<\/strong><br \/>\nPulse one inch near thighs ten times.<\/p>\n<p><strong>Intermediate Modification 7: Carriage Silence Goal<\/strong><br \/>\nKeep straps and carriage smooth and quiet.<\/p>\n<p><strong>Intermediate Modification 8: One Breath Per Rep<\/strong><br \/>\nExhale pull and lift, inhale return.<\/p>\n<p><strong>Intermediate Modification 9: Lift Chest Slightly Higher<\/strong><br \/>\nIncrease lift without neck tension.<\/p>\n<p><strong>Intermediate Modification 10: Longer Set Endurance<\/strong><br \/>\nAdd five extra reps without losing form.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Advanced Modifications For Torpedo Plank on Longbox Reformer<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Advanced Modification 1: Hold Lift Five Breaths<\/strong><br \/>\nHold lift and breathe five slow breaths.<\/p>\n<p><strong>Advanced Modification 2: Raise Legs Higher and Stay Long<\/strong><br \/>\nRaise legs higher and keep neck long.<\/p>\n<p><strong>Advanced Modification 3: Pull Straps Faster, Torso Steady<\/strong><br \/>\nPull straps faster while keeping torso steady.<\/p>\n<p><strong>Advanced Modification 4: Add One-Inch Arm Pulses<\/strong><br \/>\nHold lift and pulse arms one inch.<\/p>\n<p><strong>Advanced Modification 5: Add Tiny Thoracic Pulses<\/strong><br \/>\nPulse chest up slightly while pulling straps.<\/p>\n<p><strong>Advanced Modification 6: Single-Arm Pull Alternating<\/strong><br \/>\nPull one strap, switch each repetition.<\/p>\n<p><strong>Advanced Modification 7: Tempo Challenge Counts<\/strong><br \/>\nPull four counts, return four counts.<\/p>\n<p><strong>Advanced Modification 8: Hold Arms Back at Thighs<\/strong><br \/>\nHold arms by thighs for three seconds.<\/p>\n<p><strong>Advanced Modification 9: Longer Time Under Tension<\/strong><br \/>\nStay lifted for the entire set.<\/p>\n<p><strong>Advanced Modification 10: Extended Endurance Set<\/strong><br \/>\nDouble reps without losing shoulder organisation.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>George\u2019s Conclusion and the Reformer Pilates Card Deck<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Torpedo Plank on Longbox Reformer<\/strong> is an excellent way to <em>strengthen the back body while training deep core control and shoulder stability<\/em>. When you keep the neck long, the ribs organised, and the lift coming from length rather than compression, this exercise becomes a powerful posture builder and full-body strength move.<\/p>\n<p>Use the <strong>beginner modifications<\/strong> to stay supported and aligned, the <strong>intermediate variations<\/strong> to build endurance and refine control, and the <strong>advanced options<\/strong> to increase intensity through longer holds, higher leg lifts, faster strap pulls, pulses, single-arm work, and continuous time under tension.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a> includes <strong>48 essential reformer exercises<\/strong>, and with layered modifications like these, it&#8217;s your complete library for classes, privates, and home practice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie down with the box under your stomach, facing the back of the reformer. Hold the straps and extend your legs. Exhale, pull your arms toward your thighs and slightly raise your upper body. Inhale, return your arms to the starting position. Repeat. Torpedo Plank on Longbox Reformer: 30 Modifications for All Levels Torpedo Plank [&hellip;]<\/p>\n","protected":false},"featured_media":68344,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[44,45,39],"pose_anatomy":[52,54,58,59,62],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-59717","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-prone","pose_types-seated-floor","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-wrists-arms"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ 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