Level 2

Warm up / Roll & stretch

Warm Up
1/2 curl back seated on side of reformer
1/2 roll back / lift arms to extension
Layer 2 / Hold roll back add single arm openings
Layer 3/ Add table top with opposite arm opening
Finisher / hold & option for full teaser

Single leg footwork RRB or RRW easier option
Single heel slow
Layer 2/ Half way hold, just breath 20 seconds
Layer 3/ Add slow and controlled pulses
Repeat other side

Abdominal Mat based warm up
Legs in TT, curl up
Layer 2/ hold curl up, rotate to side, back to centre, curl down. Keep movements separate.
Layer 3/ hold rotation, add opposite leg extension. Draw leg in. Draw back to centre, curl down. Keep movements seperate.
Finisher / Hold rotation & opposite leg extension. Send opposite arm sawing past bent knee, pulse to footbar. Swap sides.

Change springs to 2&2 setup
W or blue for support

Core focus Wheelbarrow/modified long stretch
Press out to plank shape, find moment of tension.
Layer 2/ Add a press up layer at 3/4 in
Layer 3 / hold 3/4 in and just the press ups.
Finisher / Hold press out

Lunge on carriage / W challenge B balance support
Lunge
Layer 2/ Add a scooter
Progress to arm sweeps
Layer 3 / just the scooter with the arm sweeps
Finisher / hold out in lunge, find depth.

Standing adductor / with dumbbells and rotation. W spring or no springs for challenge.
Start position / arms in 90 bend elbows in
Press out carriage, return.
Layer 2 / Hold out and lift arms up horizontally and extend to a t and rotate
Layer 3 / hold out and hold t and just your rotations.
Finisher / rotate and hold. Inch the carriage in and out. Freeze and hold.

Side Plank (w challenge / b support)
Top leg back and bottom leg foot, feet stacked heel to toe. Bottom hand in centre of foot bar.
Press legs away to plank
Layer 2/ Hold out and open top arm to ceiling
Layer 3 / hold the arm out and pull the knees Into a diamond shape.
Finisher / hold plank / pike hips in to return

Side Arms / W / B for a very strong client
Holding dumbbell / hinge back and hover bum over heels.
Drive hips forward to lift up and press arms forward.
Layer 2 / hold arm and add rotation towards foot bar
Layer 3 / push away, rotate. Come back and raise dumbbell overhead. Rest and reset
Finisher / hold and rotate / come back to center lift and lower / hold overhead for last 5.

Change to Blue

Back Rowing / Should retraction
High kneeling / straps in elbows / arms in 90 degree bend
Open to goal post / squeeze shoulder blades
Layer 2/ hold goal post / extend arm to t
Layer 3 / hold goal post / extend to y / lower to T
Finisher / hold back in T

Other side
Lunges
Standing adductor
Side plank
Other side arm work

Cool down
Legs in straps