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

Level 2 Cluster
1 Blue Spring / Option for 1 white to for advanced

Cluster
Squats / long stretch / scooters / single leg scooters / press ups

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...

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...

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...

Glute Lunge / Level 1 Variation
With Pole for support

Great for starting to move Level 1 clients from floor to carriage. Pole provides support, and then challenge when they feel ready.

Set Up
Box beside carriage, top edge in line with carriage.
Blue Spring for support. White spring for ch...

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...

This Glute Lunge Variation combines compound leg movements. Stand to squat, scooter and lunge with external rotation. It's great as a secondary lower body movement, targeting the glutes.

Suitable for Reformer 2 but could be made suitable for Reformer 1 with stability support like a pole offe...

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...