Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Pilates Reformer Jumpboard Double-Leg Parallel Jump

AdvancedCardioTier T4

You lie on your back on a reformer carriage with your feet on a jumpboard. You push off to jump the carriage away, then land softly with both feet and bend your knees to return.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach the jumpboard to the reformer and adjust the springs before you lie back.
  1. A woman lying on her back on a reformer, knees bent, both feet on an angled jumpboard.

    Step 1 of 3

    Lie on your back with your head on the headrest and shoulders against the shoulder blocks. Place both feet parallel on the jumpboard, legs straight, then slightly bend your knees, keeping your heels down.

  2. The same woman airborne above the jumpboard, both legs straight and together, her shoulders still against the shoulder blocks.

    Step 2 of 3

    Push through your feet to extend your legs and jump off the board, keeping your legs together and your spine imprinted against the carriage.

  3. A woman lying on her back on a reformer, knees bent, both feet on an angled jumpboard.

    Step 3 of 3

    Lie on your back with your head on the headrest and shoulders against the shoulder blocks. Place both feet parallel on the jumpboard, legs straight, then slightly bend your knees, keeping your heels down.

Breathing

  • Inhale to prepare and while slightly bending the knees on the jumpboard; exhale while pushing off the jumpboard to extend the legs and jump; inhale again while landing softly with bent knees.

Safety Information

Keep your ankles stable and avoid rolling in or out as you push off or land on the jumpboard. If you have hip issues, knee problems, or ankle injuries, ask a physical therapist or a Clinical Pilates instructor before attempting this exercise, because these three conditions are contraindications. Land softly with control every time and absorb the impact through your entire foot rather than letting the carriage strike the reformer's frame. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.