Essential Reformer Flashcards
Cue footwork toes apart heels together
Start: balls of feet on footbar, ankles plantar flexed. Legs parallel and abducted, knees flexed just wider than shoulders and pointed over toes
3-4 springs
8-10 reps
Inhale, maintain heels lifted and extend knees to push carriage out
Exhale, keep legs straight andStart: supine, pelvis and spine neutral, arms long by sides of body, palms down, balls of feet in footbar, toes apart, heels together, legs laterally rotated, knees flexed just wider than shoulder-distance apart, knees pointing over center of feet.
3-4 springs
10-12 reps
Inhale, to prepare
Exhale, squeeze heels together and extend knees to push carriage out
Inhale, flex knees and hips, control return of carriage
Exhale, keep heels still and push out
Inhale, return carriage
Exhale, extend knees fully without locking
Inhale, flex knees and hips to return
Exhale, using vasti to track patella as knees and hips extend
Control the carriage as you inhale to return
Exhale through pursed lips
Inhale, through the nose
Exhale deeply to help engage the transversus abdominis
Inhale into the sides and back of the ribs
Exhale, transversus abdominis compresses to stabilize lumbar spine
Inhale, to return
Exhale, squeeze heels together to fire adductors and aid firing TA
Inhale, stabilize your scapula and relax your shoulders
Exhale, transversus abdominis compresses to stabilize lumbar spine
Inhale, return carriage to rest
lower heels under bar
Inhale lift heels
Exhale, maintain heels lifted and flex knees and hips, controlling return of carriage
What is the order of the Essential Reformer Workout?
Footwork 3-4 springs. 10-12 reps Toes apart heels together Toes wrapped on bar Heels on bar High half toe Lower and lift Second position 3-4 springs. 10-12 reps Parallel Laterally rotated Medially rotated Single leg 2-3 springs. 5-10 reps Bent leg Bicycle Single heel Hundred 2-3 springs. 10 sets Bend and stretch 2 springs. 10 reps Lift and lower 2 springs. 5 reps Adductor stretch 2 springs. 5 reps Short spine 2 springs. 5 reps Prep Full Midback series 1-2 springs. 5 reps Triceps press Straight down Forty five degrees Side Circles Back rowing preps 1-2 springs. 5-10 reps Plow Open elbows Airplane Biceps curl Triceps Roll-down Roll-down with biceps curl Roll-down with obliques Side arm preps sitting 1/2-1 spring. 5-10 reps Internal rotation External rotation Adduction Abduction Side twist sitting 1/2-1 spring. 5 reps Front rowing preps 1-2 springs. 5 reps Straight forward Second position Offering Stomach massage 2-3 springs. 10 reps Prep Round back Straight back
LONG BOX Arms pulling straps 1/2-1 spring. 5 reps Plow Airplane Triceps
SHORT BOX. 2 springs Round back. 5 reps Straight back. 5 reps Twist. 5 reps Tree. 3 reps
Elephant 1-2 springs. 10 reps Round back Straight back Mermaid 1 spring 3-5 reps Leg circles 2 springs. 10 reps Parallel Laterally rotated Medically rotated Knee stretches 2 springs. 10 reps Running 2-3 springs. 20-60 reps Hip lift 2-3 springs. 10 reps Hip rolls 2-3 springs. 5-10 reps Prep Full Single thigh stretch 2 springs. 5 reps Side splits 1/2-2 springs. 8-10 reps Abduction Adduction
Cue footwork, wrap toes on bar
Start: gently wrap distal ends of toes around footbar. Legs parallel and adducted, knees flexed
3-4 springs
10-12 reps
Inhale, to prepare
Exhale, keep heels still in space, push out
Inhale, control return of carriage
Exhale, a tray set on the triangle formed by ASIS and pubic symphysis should remain parallel to the carriage
Inhale, flex knees and hips
Breathe out, your neutral spine has its regular anterior convex curve
Breathe in, to return
Push the carriage out as you exhale
Control the carriage back,
Exhale extend out
Inhale, using the neutral spine to promote efficient movement of the limbs
Cue footwork heels on bar
Start heels on bar, ankles dorsi flexed, legs parallel and adducted, knees flexed
Cue footwork, high half toe
Start: balls of feet on bar, ankles plantar flexed, legs parallel and adducted, knees flexed
