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:

Single Arm Front Rowing Variation

Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.

Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition...

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...

Side Arm Series with external rotation of shoulder

Level 1 or Level 2 White spring or Blue for stronger client.
Muscle Focus: Trunk stability & Rotator cuff focus

Set Up
Kneeling against blocks wider knees to give wider base of support.
Short loop in footbar arm. Weighted ball in inside ar...

Side Arm Variation / Anterior Deltoid

Set Up 1 white spring / blue for stronger client.
Strap inside arm, weight in foot-bar arm.
Start by rising up to high kneeling.
Strap arm lifted to side and bent in a 90-degree bend, palm down. Weighted arm in goal post position

Layer 1
Keep arm i...

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...

Split Squat with rotation / L2 Variation

Can be modified for all levels.
Foundation / Perform on floor.
Prenatal / Perform on floor

If you are working the right side, set up with right foot forward (top corner of box). Left forward in lower corner of box. Dumbbell in left hand.

Laye...

Side Arm / Draw the sword variation
Suitable for both Reformer 1 & 2 classes.
White Spring or Blue Spring for stronger clients.

Kneeling beside shoulder blocks.
Strap is in foot bar arm.
Dumbbell is in riser arm.

Start in a hover position, hinging forward at hips, with a straight back....

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...

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 ...