Intermediate Reformer Workout

Question 1

What is the order of the Intermediate Reformer Workout?

Answer 1

Footwork 1 2 3 4 5. (3-4 s). 10-12 r
Second position 1 2 (3-4 s). 10-12 r
Single leg 1 2 3 4 (2-3 s). 5-10 r
Hundred               (2-3 s). 10 sets
Bend & stretch 1 2 3 (2 s) 10 r
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 1 2 (1-2 s)  5 r
Front rowing 1 2 3 4 (1-2 s). 5 r
Stomach massage 1 2 3 4 (2-3 s). 10 r

LONG BOX
Arms pulling straps 1 2 3 (1 s) 5 reps
Back stroke prep (2 s). 10 reps

Feet pulling straps 1 2 3 4 (1 s) 10 reps

SHORT BOX
Round back. (2 s). 5 r
Straight back. (2 s) 5 r
Twist with round back. (2 s). 3 r
Lean  (2 s). 3 r
Tree. (2 s). 3 r
Mermaid  1 2 3 (2 s). 3-5 r

Long stretch   Prep. (1-2 s)   5 r
Down stretch. (2 s)  2 sets
Up stretch 1  (1-2 s)  5 r
Elephant 1 2  (1-2 s) 10 r
Semi circle  (2 s)  3 r
Chest expansion 1 2   (1-2 s)  6 r
Side arm preps kneeling 1 2 3 4 5 6 7. (1-2 s).  5 r
Side twist kneeling   (1-2 s). 5 r
Reverse expansion 1 2 3 4 5   (1-2 s). 4 r
Mermaid 1 2  (1 s). 3-5 r
Leg circles 1 2 3. (2-3 s). 10 reps
Long spine. (2-3 s). 3 r
Knee stretches 1 2 3 4  (2 s). 10 r
Running  (3-4 s) 20-60 r
Hip lift. (2-3 s). 10 r
Hip rolls  (2-3 s). 5-10 r
Single thigh stretch  (2 s).  5 r
Front splits. (2 s). 5 r
Back splits. (2 s) 5 r
Side splits 1 2 3 4 5 6 7. (1/2-1 s).  8-10 r
Star prep. (1-2 s). 5 r