BW Spring Cluster Includes:
Lunge - Plank - Arabesque - Mountain climber

Take off W Spring
Single leg plank - to pike with ball on box - hold lift adn lower of ball

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

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

Glute Lunge on Long Box

Level 2 / White Spring
Muscle group in focus: Glutes / Trunk Stability

Set Up
White spring / Box in Long box position
Left foot on platform
Right foot on box
Find balance & then lift hands on hips, rising tall.

Layer 1
Slowly slide carriage away bending into th...

Glute lunge Variation with single knee on long box.

1 White Spring / or no springs for advanced
Long Box
Muscle Focus: Glutes / Trunk Stability

Set Up:
Begin standing on platform, holding foot bar. Take left shin onto long box. Press knee back until hip extended. Fingertips by temples.

Layer...

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...

Plank on Foot-bar / Long-box

Suitable for Level 2
Level 1 could be done on a blue spriing with feet positioned on
platform for Level 1. Option for confident movers to place feet on the .
footbar.

Set Up
White spring or blue for more
support & long box.
Place feet on foot-bar and hands on to...

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...

Hip Lift on elevated box

Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focus

Set Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrest

To come up, bring s...

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...

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...

Glute Lunge Variation on Box
Level 2 / Props = Single Dumbbell
This is a challenging glute lunge variation that includes both a hinged shape and 90/90 lunge.

Set Up / Box on floor in line with top of carriage.
Left Box on top corner of box, Right foot against shoulder block.
Weight in righ...

Split Squat with rotation / L2 Variation

Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floor

If you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.

Laye...

This Glute Lunge Variation combines compound leg movements. Stand to squat, scooter and lunge with external rotation. It's great as a secondary lower body movement, targeting the glutes.

Suitable for Reformer 2 but could be made suitable for Reformer 1 with stability support like a pole offe...

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...