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...

Dynamic Plank Variation

This dynamic plank is fantastic for challenging Reformer 2 clients with a varied set up to keep their brain and body stimulated. This video shows 1 full set with both sides, but aim to complete this an additional tiime. This exercise is designed to be included in a whit...

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...

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...

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...

Footwork /Double leg
Spring options; RRB or RRR (Weaker clients could regress to a RR)

This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.

1.Heels on - Feet parallel...

Double feet on bar
Spring options; RRB or RRR (Weaker clients could regress to a RR)

This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.

1.Heels on - Feet parallel o...

Double leg to single leg table top:
Same springs as footwork to provide stability.
This exercise targets the hamstrings and spinal mobility.
Prenatal: Ok for Trimester 1
Trimester 2 & 3 stay on double leg. Can also do this move woff the reformer on a swissball as an option if more comfortabl...

Reverse Lunge Cluster

Lunge --> Scooter Flow --> Narrow row

Suitable for Reformer 2

Set Up
Clients can choose dumbbells for a narrow row. Heavier weights will provide a more challenging lunge as body load is increased.

Front foot on carriage, rear foot with heel lifted.

Layer 1 / Lunge to ...