Goals / Great weight bearing cluster that builds up familiairty in a 4 point position, control of carriage, and coordination.

Muscle focuses are trunk, shoulder and glutes.

A good Foundation and Level 1 exercise as spring tension can be added for increased stability, or lowered if clients need ...

Single Arm
Level : Intermediate
Set Up : Kneeling / Feet on Headrest /Facing Footbar / Single hand in strap & opposite hand holding hand weight

Layer 1:
Layer 2:

Single arm exercise withshort box
Including bicep curls - shoulder press with balance control challenge.

Level 2 / Low Stability
White Spring

Set up
Hands on footbar.
Stand up & place left shinontop of box.
With bottom still down, reach back and take same strap as shin on the box.
Option to bri...

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

Bird Dog Variation

Level 2 / White Spring or Blue for stronger client
Muscle group in focus: Core Stability & Upper body

Set Up 4 Point Kneeling facing forward. White Spring or Blue for stronger client. Hands at edge of carriage stacked under shoulders Centred on right, hand in left strap.
...

Single Arm Front Rowing Variation

Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.

Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition...

Side Arm Series with external rotation of shoulder

Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focus

Set Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar...

Side Arm Variation / Anterior Deltoid

Set Up 1 white spring / blue for stronger client.
Strap inside arm, weight in foot-bar arm.
Start by rising up to high kneeling.
Strap arm lifted to side and bent in a 90-degree bend, palm down. Weighted arm in goal post position

Layer 1
Keep arm i...

Kneeling Side Arm Series with External Rotation

Set Up / Blue Spring or White for easier
Kneeling, knees a little wider.
Strap in foot bar hand. Dumbbells in head rest hand.
Arms in an X position across your front.

Starting in a hover. Hinge forward and hover bottom off heels. (Hip...

Side Arm Series Modification for Level 1

If you have clients in your class who can’t tolerate kneeling, you can set the class up sitting on the box as an alternate option.

Set Up /
Strap in foot bar hand, across front of body.
Sitting tall on sit bones.
Hold inside arm with dumbbell in...

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...

Pull Ups On Risers
Working Lats / Biceps

Set Up / Blue Spring
4 point kneeling
Walk hands up rails and take hold of risers.
Sit bottom down into hover over heels, keeping a nice flat back.
Start with arms extended.

Layer 1 / Base
Pulling up on risers, lifting chest slightly, squeezing ...

Full Body Integration
4 Point to Pank

Set Up / Blue Spring Level 1 or White Spring for challenge
Extra spring load could be added to provide support.
4 point kneeling, shoulders over hands and slide carriage our until hips over knees.

Layer 1 / Knee Hovers
Hold carriage still, scoop tu...

Kneeling Mid-back / Shoulder Retraction

Set Up / Blue Spring or heavier for a stronger client.
High kneeling. Palms open to front risers, arms rotated externally.

Layer 1 / Retraction
Press arms back, squeezing shoulder blades together, and then sweeping forward.

Layer 2 / Progressio...

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...

Side Plank / Level 1 Variation

Set Up /
Blue Spring
Regression for support / Blue White
Progression for challenge / White

Box on foot-bar, secure behind bar.
Knees in centre of carriage. Feet will hang off back.
Elbow under shoulder, forearm pressing down.

**Regression / Keep Carriage S...

Side Arm / Draw the sword variation
Suitable for both Reformer 1 & 2 classes.
White Spring or Blue Spring for stronger clients.

Kneeling beside shoulder blocks.
Strap is in foot bar arm.
Dumbbell is in riser arm.

Start in a hover position, hinging forward at hips, with a straight back....

Woodchopper / Archer Series
Focus: Dynamic Shoulder

1 Blue Spring
OK Reformer 1 / 2

Set Up
Strap in Riser hand, & dumbbell in foot bar hand.
Start in low kneeling hover with a hinge forward.
Clasp dumbbell together in both hands by block side.

Progressions /
- Stronger clients could kneel clo...

Side Arms seated on box
Sitting on Box 3-6 exercises each side.
1 Blue spring

This exercise targets the upper body and internal/external shoulder muscles. It contains both pull and push and rotation movements.

1.Internal shoulder rotation (inside arm to risers) open the door
2.internal shoulde...