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...

Reformer 1 Class

Ab Mat Warm Up

Set Up / Supine on Carriage
Option for cushion / head rest up
Legs in tabletop

Starting 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...

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...

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...