PILATESOLOGY ENCYCLOPEDIA
2nd Long Box: Grasshopper, Rocking, Swimming
LEVEL
Advanced
SETUP
2 Springs, Footbar down, Headpiece down
Repetitions
3x each
Goals & Benefits
- Extension exercises that elongate spine & improve posture
- Build deep strength in back, seat & legs
- Stretch front body & open chest
- Balance and control
Tips & Cues
- Grasshopper position is forward on box till ribs are free; gear out if needed
- Rocking: both arms should grab ankles at same time, knees parallel
- Swimming: keep a quick rhythm with full deep breaths
- Powerhouse lifts legs & supports low back in all exercises; neck in line with spine
