Dynamic Plank Variation

This dynamic plank is fantastic for challenging Reformer 2 clients with a varied set up to keep their brain and body stimulated. This video shows 1 full set with both sides, but aim to complete this an additional tiime. This exercise is designed to be included in a whit...

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...

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....

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...

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...

Lateral Lunge Series Reformer 1 Variation

Could be adapted to Foundation with spring option / and balance with pole. Could be adapted to Reformer 2 with dumbbells and more time under tension.

Set Up // BW or R spring to target lateral glutes. Bar Up for balance/body placement. Stand in...

Offset Plank
Level 2 / Great full body exercise for challenging core
strength and control of the carriage.

Set Up / White Spring or Blue for support.
Box set up on floor. Edge of box to edge of carriage.
Feet against shoulder block furthest away.
Hands framing the outer corner of box.

Start by...

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...

Double leg to single leg table top:
Same springs as footwork to provide stability.
This exercise targets the hamstrings and spinal mobility.
Prenatal: Ok for Trimester 1
Trimester 2 & 3 stay on double leg. Can also do this move woff the reformer on a swissball as an option if more comfortabl...

Double feet on bar
Spring options; RRB or RRR (Weaker clients could regress to a RR)

This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.

1.Heels on - Feet parallel o...

Abdominals / Modified / Kneeling plank preparation

Hands on bar
1 exercise- 3 layers.

This exercise targets the abdominals and core with a lighter spring / it also contains a “push” element.

1.Scap control (thinking about pushing body up).
Sink and lift chest to find the snap control.

2. S...

Footwork /Double leg
Spring options; RRB or RRR (Weaker clients could regress to a RR)

This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.

1.Heels on - Feet parallel...

Side Arms seated on box
Sitting on Box 3-6 exercises each side.
1 Blue spring

This exercise targets the upper body and internal/external shoulder muscles. It contains both pull and push and rotation movements.

1.Internal shoulder rotation (inside arm to risers) open the door
2.internal shoulde...

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 ...