Warm Up / Half curl back (#024)
Full Reformer 1 Class Example
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1m 49s
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 arm to side, come to centre, open arm to other side. Come back to centre, curl forward, and grow tall, taking that extension. Repeat.
Layer 2 / Omit the restack
Curl back, stay low, and open arms to side.
Layer 3 / Bring legs to tabletop
Opening single arms alternating to each side.
Finisher / Open to a hold with arms out.
Come to teaser if its there for you.
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Single leg footwork variation
Set up
Supine, FW settings, RRW or RRBLayer 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... -
Warm Up / Abdominal Mat Flow (#022)
Reformer 1 Class
Ab Mat Warm Up
Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletopStarting 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...
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Modified Long Stretch / Wheelbarrow (...
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....
