Teaser on Long Box

Setup instructions

Sit on the long box facing the pulleys with one strap in each hand and knees bent. Roll halfway back to find abdominal support while keeping the chest open. Use a light spring setting to prioritise control over force. Maintain even weight through the pelvis and a long neck.

Breathing cues

Exhale on the lift into teaser. Inhale to stabilise. Exhale or inhale to return depending on control, keeping breath continuous.

Movement steps

1. 1Inhale to prepare in a controlled C-curve.
2. 2Exhale as you extend the legs and lift into a teaser shape while reaching the arms forward with the straps.
3. 3Hold briefly with steady breath and balanced pelvis.
4. 4Inhale to bend the knees and roll down with control.
5. 5Repeat with smooth transitions and no jerking.

Common mistakes

Throwing the body up with momentum; collapsing the chest; locking the knees; gripping the hip flexors without abdominal support.

Safety notes

This is an advanced movement and should be introduced only when teaser fundamentals are solid. Stop if there is low-back discomfort, neck strain, or loss of balance.