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...

Plank on Foot-bar / Long-box

Suitable for Level 2
Level 1 could be done on a blue spriing with feet positioned on
platform for Level 1. Option for confident movers to place feet on the .
footbar.

Set Up
White spring or blue for more
support & long box.
Place feet on foot-bar and hands on to...

Side Plank Variation on Box

Level 2 / White Spring
Muscle group in focus: Core & Obliques & Upper body & shoulders.

Set Up
Box on Platform, securely against lowered footbar.
1 white spring or 1 Blue easier

Feet against the shoulder blocks
Top foot front, lower on rear block.

Layer 1
Press dow...

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...

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...

Side Plank / Level 1 Variation

Set Up /
Blue Spring
Regression for support / Blue White
Progression for challenge / White

Box on foot-bar, secure behind bar.
Knees in centre of carriage. Feet will hang off back.
Elbow under shoulder, forearm pressing down.

**Regression / Keep Carriage S...

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 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....

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...

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...

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...