Suitable for Foundation & Prenatal right through to all levels with body position/spring options. (Prenatal trimester 3 - keep 2 hands on platform)

Level 2 Cluster
1 Blue Spring / Option for 1 white to for advanced

Cluster
Squats / long stretch / scooters / single leg scooters / press ups

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:

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 ...

4-point foot in strap on long box

1 Blue Spring / Advanced Clients Blue/White
Long Box
Muscle Focus: Glutes / Trunk Stability
Suits a stable Level 1 or level 2 class with options to progress.
Pre planning: Teach Foundation classes this move with no straps to get used to balance and position o...

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...

Glute Lunge / Level 1 Variation
With Pole for support

Great for starting to move Level 1 clients from floor to carriage. Pole provides support, and then challenge when they feel ready.

Set Up
Box beside carriage, top edge in line with carriage.
Blue Spring for support. White spring for ch...

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...

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...

Sprinter 1 exercise / 4 layers off the same exercise.
1 Blue spring / Stan ding foot on floor)

This exercise is functional full body integration standing exercise with a compound leg movement that targets the glutes and challenges balance.

1.Balance on standing foot + arms up/down
2. single le...

Lunge & Scooter Cluster

Suitable for Reformer 1
Lunge --> Scooter

Spring Options
Blue for support
White for Challenge

Pole on ground for balance support. Once balance established, can be used as a prop for challenge.

Set Up

Standing by edge of moving carriage. Step inside foot against shou...