Suitable for Foundation & Prenatal right through to all levels with body position/spring options. (Prenatal trimester 3 - keep 2 hands on platform)

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...

Single leg footwork variation

Set up
Supine, FW settings, RRW or RRB

Layer 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 / 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...

Seated 1/2 Roll back with hands in straps.

A great alternative to the Reverse Knee Tuck series in our Reformer 1 Example Class.

Set Up
Sitting up tall / wrists in line with shoulders. Holding straps for challenge, or further up the ropes for more support.

Level 1 / Base Scoop through tummy, r...

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...

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...

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...

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...

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...

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...

Goals / Great weight bearing cluster that builds up familiairty in a 4 point position, control of carriage, and coordination.

Muscle focuses are trunk, shoulder and glutes.

A good Foundation and Level 1 exercise as spring tension can be added for increased stability, or lowered if clients need ...

Side Plank on Floor

Suitable for Foundation to Level 1
Highly stable, great for beginners and prenatal.
Progresses towards standing on carriage which would be a progression for Level 1 clients, building towards Star.

Set Up /
Foot Bar up. Standing behind machine.
Could start this move wi...

Side Plank Variation

Aim: Build strength into shoulders, side abs and core. Progress clients incrementally towards the Star exercise.

Set Up /
Blue Spring or see notes for Regression option below.
Box in front of Shoulder Blocks / Foot-bar down
Knees on platform. Feet will hang off ba...

Reverse Knee Tucks

Set Up / Blue Spring
Facing shoulder blocks, walk hands onto rails.
A little bit of space between knees and blocks.
Bring weight forward so shoulders are over hands.

Layer 1 / Base
Tuck knees under hips, keeping shoulders over wrists, release knees back. 45 - 60 se...

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...