Warm Up / Single Leg Footwork (#023)
Reformer 1
•
1m 45s
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 and hold at 1/2 way, pause, and then press out to the top. Continue half way ranges for 30 seconds.
Layer 3 / Challenge
Sink to 1/2 way finding a hold. Move up an inch hold, down an inch, hold. Continue these slow and controlled pulses.
Finisher / Hold at Half way
Up Next in Reformer 1
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Warm Up / Abdominal Mat Flow (#022)
Reformer 1 Class
Ab Mat Warm Up
Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletopStarting with an Ab Curl
Layer 1 / Base
Hold Up & Rotate Come back to centre and then lower down.
Break down the move into parts.
Alternate sides.Layer 2 / Progression...
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Warm Up / Half curl back (#024)
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... -
Modified Long Stretch / Wheelbarrow (...
Modified Long stretch / Wheelbarrow
Setup / W or B spring for support. Prenatal or heavier clients may require a more supportive BW.
Kneeling on carriage facing foot bar, feet against shoulder blocks, hands on bar.
Find a modified plank position, lowering front of hips down toward foot bar....
