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.

Footwork RRW Running
Layer 1 / Single High Half Toe / Layer 2 Bicycle / Layer 3 pulses / finisher hold
Repeat other side.

Abdominals / Arms Pulling Straps R or RW for Lev 2
Layer 1 / Arms and Legs in TT together
Layer 2 / Add Curl Up
Layer 3 / Extend Leg
Finisher / Hold up if you can and just the leg extension.

Box in short box position by shoulder rests / B or W for level 2 / circle on box

Forward lunges
Layer 1 / Base / fingers on box / find the lunge move.
Layer 2 / Make fingers lighter or pick up circle if it’s there for you.
Layer 3 / Hold the lunge / and if it’s there for you lower and lift the circle.

Standing Side splits / Toes turned out / add a white spring / circle between hands
Layer 1 / Side split
Layer 2 / Hold out and add squat / stand and draw in
Layer 3 / Hold squats and squeeze the circle

Side Plank / Kneeling
Layer 1 / Lift up
Layer 2 / Extend arm to ceiling and add a rotation.
Layer 3 / hold up and just the thread the needle.

Front Rowing Sitting on Box / Circle in Hands / Strap in single arm /
Layer 1 / bent to straight arms.
Layer 2 / Add a rotation.
Layer 3 Just the rotations
Repeat other side.

Repeat Lunges Other side
Repeat Standing other side
Repeat side plank

Cool Down // Legs in Straps // Roll Up

Other options for this class…possibly taking out the side split series and instead including….

Back Rowing On Long box with feet on headrest / Tall back & hinged forward if possible / B or BW spring
Layer 1 / Plough
Layer 2 / Add a triceps extension.
Layer 3 / Hold back and finish with triceps extensions.

Plank / Turn box into long box position / No springs, carriage pushed back / Standing in well and hands on edge of long box.
Layer 1 / lengthen spine and sink bum back
Layer 2 / ripple into plank and back to stretch
Layer 3 / hold plank and mountain climbers
Finisher / hold plank for 10 secs