Intermediate Reformer Flashcards
Cue footwork, toes apart heels together
Start: 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, squeeze heels together and extend knees to push carriage out
Exhale, flex knees and hips, control return of carriage
Inhale, keep heels still and push out
Exhale, return carriage
Inhale, extend knees fully without locking
Exhale, flex knees and hips to return
Inhale, using vasti to track patella as knees and hips extend
Control the carriage as you exhale to return
Inhale through the nose, extend
Exhale, through pursed lips and return
Inhale into the sides and back of the ribs
Exhale deeply to help engage the transversus abdominis
Inhale, extend knees and hips
Exhale, transversus abdominis compresses to stabilize lumbar spine
Inhale, stabilize your scapula and relax your shoulders
Return, keep abs engaged
Inhale, squeeze heels together to fire adductors, helping to activate deep pelvic floor muscles and TA
Exhale, return with control
Intermediate reformer workout
Footwork 3-4 s. 10-12 reps Toes apart heels together Wrap toes on bar Heels on bar High half toe Lower and lift Second position 3-4 s. 10-12 r Parallel Laterally rotated Medially rotated Single leg 2 s. 5-10 r One leg bent Bicycle Develope Single heel Hundred 2 s. 10 sets Bend and stretch 2 s. 10 r Parallel Laterally rotated Medially rotated Short spine 2 s. 5 r Beats 2 s 10 r Frog 2 s 5 r Stag 2 s 5 r Coordination 2 s. 5 r Back rowing 2 s. 5 r Round back Straight back Front rowing 1-2 s. 5 r Arm circles Round forward with arm circles Salute Second position or Offering Stomach massage 2-3 s 10 r Round back Straight back Reaching Twist LONG BOX Arms pulling straps 1 s. 5 r Plow 1 s. 5 r Airplane 1 s 5 r Triceps 1 s 5 r Backstroke prep 2 s 10 r Feet pulling straps 1 s 10 r Hamstring curls Kneeling one leg pull Knee lift Side lying one leg pull SHORT BOX 2 s 5 r Round back Straight back Twist with round back 3 r Lean 3 r Tree 2 s 3 r Mermaid 2 s 3-5 r Side bend Hawk Bow and arrow Long stretch 1-2 s 5 r Down stretch 2 s 3 r Up stretch 1-2 s 5 r Elephant 1-2 s 10 r Round back Straight back Semicircle 2 s 3 r Chest expansion 1-2 s 6 reps alternating head Chest expansion Pulses Side arm preps kneeling 1-2 s. 5 r Internal rotation External rotation Adduction Abduction Long arm adduction Long arm abduction Backhand Side twist kneeling 1-2 s 5 r Reverse expansion 1-2 s 4 r Straight forward Teardrops outward Teardrops inward Salute Biceps curls Mermaid 1 s 3-5 r Mermaid Mermaid with rotation Leg circles 2 s 10 r Parallel Laterally rotated Medically rotated Long spine 2 s 3 reach direction Knee stretches 1 s 10 r Round back Straight back Extended back Knees off Running 2-3 s 20-60 r Hip lift 2-3 s 10 r Hip rolls 2-3 s 5-10 r Single thigh stretch 2 s on one side 5 r Front splits 2s 5 r Back splits 1-2 s 5 r Side splits 8-10 r Abduction 1-2 s Adduction 1/2 - 1 s Plié out 1/2 - 2 s Plie in 1/2 - 2 s Carriage leg pressing 1/2 - 2 s Platform leg pressing 1/2 - 2 s Skating 1/2 - 2 s Star prep 1-2 s 5 r each side
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, keep heels still in space, push out
Exhale, control return of carriage
Inhale, a tray set on the triangle formed by ASIS and pubic symphysis should remain parallel to the carriage
Exhale, flex knees and hips
Breathe in, your neutral spine has its regular anterior convex curve
Breathe out, to return
Push the carriage out as you inhale
Control the carriage back,
Inhale extend out
Exhale, the neutral spine to promote efficient movement of the limbs
Cue footwork, heels on bar
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