Warm up / Half curl back

Setup
Shuffle forward to edge of carriage.
Sit tall on sit bones. Arms parallel to floor.

Layer 1 /
Scoop through tummy, rolling back, nod head to roll forward & grow tall, lifting arms above head, follow with eye gaze.
Repeat.

Progression /
Curl back hold, open...

Single leg footwork variation

Set up
Supine, FW settings, RRW or RRB

Layer 1
Dig in heel to push carriage out & lengthen leg fully. Use this time to check in on clients, establish foundation cues, adjust spring load if tailbone lifting.

Layer 2 / Progression
Press fully out, lower an...

Reformer 1 Class

Ab Mat Warm Up

Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletop

Starting with an Ab Curl

Layer 1 / Base
Hold Up & Rotate Come back to centre and then lower down.
Break down the move into parts.
Alternate sides.

Layer 2 / Progression...

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....

Glute lunge light spring on floor

Set up / W spring or B spring for support

Outside R foot on floor, heel in-line with top of carriage while closed.
Inside foot against shoulder block.
Hands lightly touching bar or on hips.

Initial Movement /
Slide carriage away, bending into R knee, h...

Kneeling inner thigh / adductor with rotation

Set up / W Spring or No springs for L2
Kneeling on carriage & platform.
Set of dumbbells if appropriate.
Arms start reaching overhead, palms facing forward.

Layer 1 /
Slide carriage away & drop arms into a goal post position. Squeeze carr...

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...

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...

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 ...

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...

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...

Instructor Class / Reformer 1 / 50 mins

Warm Up / Roll down

½ curl back with circle between legs / seated on side of the reformer
Layer 1 / Pelvic curl / half roll back
Layer 2 / Hold and add a squeeze as you lift arms.
Layer 3 / hold down and squeeze and lift.
Finisher hold back with arms open...