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

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

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:

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...

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...

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...

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...

Elevated Lunge Series

Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.

Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car...

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...

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...

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 Plank on Floor

Suitable for Foundation to Level 1
Highly stable, great for beginners and prenatal.
Progresses towards standing on carriage which would be a progression for Level 1 clients, building towards Star.

Set Up /
Foot Bar up. Standing behind machine.
Could start this move wi...

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...

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...

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...

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 ...

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...