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...

Glute lunge Variation with single knee on long box.

1 White Spring / or no springs for advanced
Long Box
Muscle Focus: Glutes / Trunk Stability

Set Up:
Begin standing on platform, holding foot bar. Take left shin onto long box. Press knee back until hip extended. Fingertips by temples.

Layer...

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...

Ab Curl Variation / Level 2

Set Up:
White Spring

Cue Body Position Set Up
Sitting in center of carriage, facing side. Have straps on shoulder blocks to
set up.

Shuffle forward, sitting on the edgeof the carriage.
Pick up the front strap and pass to opposite hand.
Bring yourself down to lie ...

Single arm exercise withshort box
Including bicep curls - shoulder press with balance control challenge.

Level 2 / Low Stability
White Spring

Set up
Hands on footbar.
Stand up & place left shinontop of box.
With bottom still down, reach back and take same strap as shin on the box.
Option to bri...

Bird Dog Variation

Level 2 / White Spring or Blue for stronger client
Muscle group in focus: Core Stability & Upper body

Set Up 4 Point Kneeling facing forward. White Spring or Blue for stronger client. Hands at edge of carriage stacked under shoulders Centred on right, hand in left strap.
...

Single Arm Front Rowing Variation

Set Up
Level 2 / White Spring / Offer blue to a strong client.
Muscle group in focus: Core Stability & Upper bod / front of shoulders.

Strap in right hand, weight in left hand. Elbow bent to 90deg in offering position.
Left hand weight arm in goal postposition...

Hip Lift on elevated box

Level 2 / White Spring
Muscle group in focus: Trunk stability & hamstring focus

Set Up /
White spring or blue for more support.
Dumbbells in hands for a chest fly movement (Pectoral muscles)
Seated on edge of carriage
Elbows on box, feet on headrest

To come up, bring s...

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...

Elevated Lunge Series

Set Up 1 White Spring / Level 2
Box on Platform
Optional Circle in hands
Start standing on box with both feet.

Layer 1 / Single leg squat
Hinge forward and lower left leg off back of box.
Option to raise arms overhead.
Option to lower halfway or to tap the car...

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...

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....

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...

Glute lunge light spring on floor

Set up / W spring or B spring for support

Outside R foot on floor, heel in-line with top of carriage while closed.
Inside foot against shoulder block.
Hands lightly touching bar or on hips.

Initial Movement /
Slide carriage away, bending into R knee, h...

Offset Plank
Level 2 / Great full body exercise for challenging core
strength and control of the carriage.

Set Up / White Spring or Blue for support.
Box set up on floor. Edge of box to edge of carriage.
Feet against shoulder block furthest away.
Hands framing the outer corner of box.

Start by...

Glute Lunge Variation on Box
Level 2 / Props = Single Dumbbell
This is a challenging glute lunge variation that includes both a hinged shape and 90/90 lunge.

Set Up / Box on floor in line with top of carriage.
Left Box on top corner of box, Right foot against shoulder block.
Weight in righ...

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...

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...

Reverse Lunge Cluster

Lunge --> Scooter Flow --> Narrow row

Suitable for Reformer 2

Set Up
Clients can choose dumbbells for a narrow row. Heavier weights will provide a more challenging lunge as body load is increased.

Front foot on carriage, rear foot with heel lifted.

Layer 1 / Lunge to ...