[Int Exam Prep] Reformer Exercises - Repetitions & Springs

Question 1

What are the # of reps and how many springs should be on?

Footwork

Series

Answer 1

All exercises within Footwork series are 10 reps & 4 springs

Footwork includes Toes, Arches, Heels, and Tendon Stretch

Question 2

What are the # of breath sets and how many springs should be on?

Hundred

Answer 2

Hundred is 10 breath sets and 4 springs

1 Breath Set = Inhale + Exhale

Footbar is down

Question 3

What are the # of repetitions and how many springs should be on?

Short Spine Massage

Safety

Answer 3

Short Spine is 3-5 Reps and 2 Springs

Safety: The headrest will need to be put down before exercise initiation

Question 4

What are the # of repetitions and how many springs should be on?

Coordination

Answer 4

Coordination is 5 reps and 2 springs

Set up for Long Box before Swan on the Barrel

Question 5

What are the # of repetitions and how many springs should be on?

Swan on the Barrel

Safety

Answer 5

Swan is 3 reps

Safety: Ensure barrel has been adjusted to client’s height and screws tightened.

Question 6

What are the # of repetitions and how many springs should be on?

Long Box

Series

Answer 6

Long Box Series is 3-5 repetitions (excluding Teaser - 3 sets) and has:
* 1 Spring - Pulling Straps
* 1 Spring - T-Pull
* 2 Springs - Backstroke
* 1 Spring - Teaser

Question 7

What are the # of repetitions and how many springs should be on?

Short Box

Series

Answer 7

Entire Short Box is:
3-5 repetitions and 2 springs

Remember: Box goes over shoulder blocks and use sticky pad

Question 8

What are the # of repetitions and how many springs should be on?

Long Stretch

Series

Safety

Answer 8

Long Stretch Series is 3-5 reps (excluding Elephant - 5-8 reps) and 2 springs:

Safety: Verbally remind client to push into, never pull, onto the footbar

Question 9

What are the # of repetitions and how many springs should be on?

Stomach Massage

Series

Answer 9

Stomach Massage Series:
* (Round) - 10 Reps & 4 Springs
* (Hands Back) - 10 Reps & 3 Springs
* (Reach Up) - 5 Reps & 2 Springs
* (Twist) - 3 Sets & 2 Springs

Remember to use a sticky pad!

Question 10

What are the # of repetitions and how many springs should be on?

Semi Circles

Answer 10

Semi Circles:
* 3 reps in each direction
* 2 outer springs

While client is stretching, please put on foot straps for Frog / Leg Circles

Question 11

What are the # of repetitions and how many springs should be on?

Frog / Leg Circles

Safety

Answer 11

Frog / Leg Circles:
* 5 Reps / 5 in each direction
* 2 Springs

Safety: Metal goes on the outside of foot

Question 12

What are the # of repetitions and how many springs should be on?

Knee Stretches

Series

** Safety **

Answer 12

All Knee Stretch Exercises is:
* 10 Reps
* 2 Springs

• Safety: Verbally remind the client to push, never pull the footbar *

Question 13

What are the # of sets and how many springs should be on?

Running

Answer 13

Running is:
* 10 Sets
* 4 Springs

Question 14

What are the # of repetitions and how many springs should be on?

Pelvic Lift

Answer 14

Pelvic Lift:
* 5-10 Reps
* 4 Springs

Question 15

What are the # of repetitions and how many springs should be on?

Side Splits

Safety

Answer 15

Side Splits is:
* 3-5 Reps (each side)
* 1 Spring

Safety: *Front foot first then heel toe back foot *

Question 16

What are the # of repetitions and how many springs should be on?

Front Splits

Safety

Answer 16

Front Splits:
* 3 reps each part for each leg
* 2 Springs

There are three parts to the front splits

Safety: Foot forward front of Reformer gets placed first