Ab Curl Variation / Level 2

Set Up:
White Spring

Cue Body Position Set Up
Sitting in center of carriage, facing side. Have straps on shoulder blocks to
set up.

Shuffle forward, sitting on the edgeof the carriage.
Pick up the front strap and pass to opposite hand.
Bring yourself down to lie ...

Muscle group / Trunk and Shoulders
Springs: Red for core support / Blue/White for core challenge
Modifications: Short Box on elbows for any wrist issues

Side Plank Variation on Box

Level 2 / White Spring
Muscle group in focus: Core & Obliques & Upper body & shoulders.

Set Up
Box on Platform, securely against lowered footbar.
1 white spring or 1 Blue easier

Feet against the shoulder blocks
Top foot front, lower on rear block.

Layer 1
Press dow...

Reformer 1 Class

Ab Mat Warm Up

Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletop

Starting with an Ab Curl

Layer 1 / Base
Hold Up & Rotate Come back to centre and then lower down.
Break down the move into parts.
Alternate sides.

Layer 2 / Progression...

Warm up / Half curl back

Setup
Shuffle forward to edge of carriage.
Sit tall on sit bones. Arms parallel to floor.

Layer 1 /
Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
Repeat.

Progression /
Curl back hold, open...

Modified Long stretch / Wheelbarrow

Setup / W or B spring for support. Prenatal or heavier clients may require a more supportive BW.

Kneeling on carriage facing foot bar, feet against shoulder blocks, hands on bar.

Find a modified plank position, lowering front of hips down toward foot bar....

Reverse Knee Tucks

Set Up / Blue Spring
Facing shoulder blocks, walk hands onto rails.
A little bit of space between knees and blocks.
Bring weight forward so shoulders are over hands.

Layer 1 / Base
Tuck knees under hips, keeping shoulders over wrists, release knees back. 45 - 60 se...

Seated 1/2 Roll back with hands in straps.

A great alternative to the Reverse Knee Tuck series in our Reformer 1 Example Class.

Set Up
Sitting up tall / wrists in line with shoulders. Holding straps for challenge, or further up the ropes for more support.

Level 1 / Base Scoop through tummy, r...

Offset Plank
Level 2 / Great full body exercise for challenging core
strength and control of the carriage.

Set Up / White Spring or Blue for support.
Box set up on floor. Edge of box to edge of carriage.
Feet against shoulder block furthest away.
Hands framing the outer corner of box.

Start by...

Abdominals / Modified / Kneeling plank preparation

Hands on bar
1 exercise- 3 layers.

This exercise targets the abdominals and core with a lighter spring / it also contains a “push” element.

1.Scap control (thinking about pushing body up).
Sink and lift chest to find the snap control.

2. S...