Practical Exam - Reformer Flashcards
Up Stretch 2
Reformer - FBI - Intermediate
Setup: Hands on footbar shoulder width apart, arms straight, shoulders stable with head between arms, heels halfway up the shoulder blocks, pelvis lifted toward ceiling, back flat
Resistance: Light (1 yellow?)
Movement:
Inhale: Lower body into Front Support position, pivoting at shoulders and hips
Exhale: Lift pelvis, return to starting position
Muscle Focus: Abdominals, Back extensors
Cues:
Keep head aligned with spine
Initiate with abdominals, curl into plank
Emphasize hip and shoulder disassociation
Maintain consistent angle of arms throughout
Focus on coordinated use of hip extensors and hip flexors (HINGE on the return to plank)
Chest Expansion (Arms Kneeling Series)
Reformer - Arms Kneeling Series - Arm Work - Intermediate
Set up:
Kneeling on the carriage, knees against the shoulder rests, holding onto the ropes, palms facing sides of body, arms slightly forward of the trunk
Resistance: Light (blue or green, prob!)
Movement:
Exhale: extend shoulders
Inhale: flex shoulders, return to starting position
Muscle Focus: Latissimus dorsi
Cues: NOT scapular!
Maintain upright position of trunk
Bias toward a slight posterior tilt of the pelvis
Move the arms in a range approximately 20 degrees forward and 20 degrees back of the perpendicular
Single Leg Parallel
Reformer - Jumping Series - Leg Work - Intermediate
Set up: Lying supine in a neutral position, legs parallel, one foot on Foot Plate (Jump Board), other leg in tabletop position, heel pressing down
Resistance: Light to medium (1 yellow?)
Movement: EXHALE, kegel, jump!
Exhale: straighten knee, plantar flex foot, jump
Inhale: bend knee, dorsi flex foot, return to starting position
Muscle Focus:
Quadriceps
Foot plantar flexors
GLUTES, HAMMIES (Use BACK of legs!)
Cues: Articulate through feet on take off and landing (toe, ball, heel)
Want leg to “stream” - stay in line with hip
Emphasize pelvic lumbar stabilization throughout
Keep pelvis and tabletop leg stable
Maintain heel contact following landing avoiding a double bounce
Climb-a-tree
Short Box Series (on long box!) - Reformer - Ab Work - Intermediate
Set up: Sitting upright at front edge of Short Box, one foot under strap, other leg bent with thigh to chest, holding shin (can be performed on LONG box!)
Resistance: ALL SPRINGS
Movement:
Exhale: Pump knee to chest 3 times, keep back straight
Inhale: Straighten leg holding ankle
Exhale: Round back, walk hands down leg lifting leg to perpendicular
Inhale: Extend back over box, circle arms overhead and around, lift head and chest, hold onto leg
Exhale: Walk hands up leg, rounding trunk
Inhale: Extend spine, bend leg, return to starting position
Muscle Focus: Abs
Cues: Begin movement with straight back
Walk hands down and up leg during trunk flexion
Maintain pelvic lumbar stabilization as back extends and arms circle
Reverse Knee Stretch
Reformer - FBI - Intermediate
Set up: Kneeling in quadriped position, knees against shoulder rests, hands on rails, shoulders slightly forward of hands, shoulder girdle stable, trunk rounded
Resistance: Light (1 yellow or blue)
Movement:
Exhale: Flex hips, drawing carriage back (towards hands)
Inhale: Extend hips, returning to starting position
Muscle Focus: Abdominals
Cues: Focus on hip disassociation
Pelvis in front of knees at start!
Imagine drawing knees toward chest
Avoid pulling with arms and elevating scapulae
Maintain a consistent C curve position throughout
Deltoid Reach
Side Arm Kneeling Series - Reformer - Arm Work - Advanced
Set up: Kneeling sideways on carriage, trunk upright, legs shoulder width apart, lower legs parallel, one leg against shoulder rests, same side arm holding strap or handle, palm facing ear, elbow bent out to side
Resistance: Extra light
Movement:
Exhale: straighten elbow, fingers reaching upward
Inhale: bend elbow, return to starting position
Muscle Focus: Deltoid
Cues:
Maintain scapular stabilization
Keep hand on a vertical line with shoulder
Maintain slight external rotation of shoulder
Reach straight up without elevating
Deltoid up or scapula up and around (?)
Pulling Straps 2
Reformer - Long Box Series - Back Extension - Fundamental
Set up: Lying prone on the Long Box, feet toward the footbar, holding ropes, arms in T position parallel to the floor
Resistance: Light (1 blue? or green?)
Movement: ASK ABOUT THIS
Exhale: lift trunk, adduct shoulders, arms to sides of body
Inhale: lower trunk, return to starting position
Muscle focus: Back Extensors
Cues:
Move the arms on a horizontal line
Emphasize the mid and upper back extensors
Keep shoulders externally rotated and palms facing the floor
Activate hammies!
Balance Control Back Prep
Reformer - FBI - Advanced
Set up: Hands on shoulder rests, palms facing back, trunk upright, hips 90 degrees, feet on footbar hip width apart, legs straight
Resistance: Light (1 blue? Or green?)
Movement:
Exhale: Extend shoulders
Inhale: Flex shoulders, return to starting position
Muscle Focus: Latissimus dorsi, Lower trapezius
Cues:
Maintain scapular stabilization
Maintain a neutral spine position (no tucking!)
Hinge from shoulder and hip joints
Stomach Massage Round Back
Reformer - FBI - Intermediate (not recommended)
Setup: Sitting on sit bones, toes on the footbar in a small V position, hands on front edge of carriage, trunk in a C curve position
Resistance: Medium (Red blue?)
Movement:
Exhale: straighten legs, dorsi flex and then plantar flex feet
Inhale: bend legs, return to starting position
Muscles: Lower abs, inner thighs
Cues: Use pad to prevent slipping!
Keep shoulders aligned over hips
Press hand against front of carriage
Maintain a consistent C curve position throughout!
Triceps (Side Arm Kneeling Series)
Side Arm Kneeling Series - Reformer - Arm Work - Advanced
Set up: Kneeling sideways on carriage, trunk in lateral flexion, legs shoulder width apart, lower legs parallel, outer leg against front edge of carriage, inside hand on shoulder rest, upper hand holding the strap or handle, palm facing up, elbow reaching to ceiling, upper arm vertical
Resistance: Extra light
Movement:
Exhale: straighten elbow, fingers reaching upward
Inhale: bend elbow, return to starting position
Muscle Focus: Triceps
Cues:
Look down toward hand on shoulder rest
Keep reaching elbow up to the ceiling as arm bends
Distribute weight evenly on both legs keeping pelvis level
Finish through the contraction straight up with arm!
Teaser Prep (Long Box Series)
Reformer - Long Box Series - Ab Work - Intermediate
Set up: Lying supine on Long Box, legs in a tabletop position, holding straps, arms straight and stretched overhead
Resistance: light (1 yellow?)
Movement:
Inhale: Roll up, Circle arms around to sides of body, reaching forward (palms up) in line with shoulders, straighten legs to perpendicular
Exhale: Roll down, take arms around and back overhead, bend legs, return to start position
Muscle Focus: Abs
Cues:
Hold arms at shoulder height on completion of movement
Circle arms around in line with shoulders prior to beginning trunk flexion
Balance Control Front
Reformer - FBI - Advanced
Set Up: Starting in Front Support position, hands on shoulder rests, shoulders over wrists, feet plantar flexed.
Resistance: Light (1 yellow?)
Movement:
Exhale: Flex shoulders, pushing carriage out
Inhale: Extend shoulders, return to starting position
Muscle Focus: Abs, Deltoids
Cues: Keep feet plantar flexed
Maintain scapular stabilization
Focus on trunk stabilization throughout
Twist (Reformer)
Short Box Series - Reformer - Ab Work - Intermediate
Set up: Sitting upright at front edge of Short Box, knees bent, feet under strap, fingers interlaced behind head
Resistance: ALL SPRINGS
Movement:
Inhale: Rotate trunk, Hinge diagonally back
Exhale: Hinge trunk up, return to starting position
Muscle Focus: Abs with obliques emphasis
Cues: Keep both sitz bones in contact with box, Maintain co-contraction of abs and back extensors, Rotate on longitudinal axis prior to hinging diagonally back, Return to longitudinal axis prior to facing front in starting position
Long Stretch
Reformer - FBI - Intermediate
Resistance Settings: Light (1 yellow?)
Setup: Starting in the Front Support position with heels firmly anchored halfway up the shoulder rests
Movement
Inhale: glide forward until carriage reaches stopper
Exhale: push carriage back to starting
Muscle Focus: Abdominals
Back extensors
Cues:
Keep head aligned with spine
Maintain scapular stabilization
Bias toward slight posterior tilt of pelvis
Elephant
Reformer - FBI - Fundamental
Setup: Hands on footbar shoulder width apart, arms straight, shoulders stable with head between arms, heels flat on carriage against shoulder blocks, pelvis lifted toward ceiling, back flat
Resistance: Light to medium (1 yellow?) - depends on person - heavier for bigger
Movement:
Inhale: Extend hips, pushing carriage slightly back
Exhale: Flex hips, drawing carriage toward stopper, return to starting position
Muscle Focus: Abdominals, Back extensors, Hip flexors
Cues: Keep head aligned with spine Keep tailbone reaching upwards Emphasize “in” phase of movement Maintain a pyramid shape with body Keep trunk and shoulders as stable as possible Emphasize pressing heels into carriage
Triceps (Arms Kneeling Series)
Reformer - Arms Kneeling Series - Arm Work - Intermediate
Set up:
Kneeling on carriage facing footbar, feet against shoulder rests, hand in straps behind head, forming a triangle with thumbs and index fingers, elbows bent facing outward
Resistance: Light (blue or green, prob!) - Depends on their posture and the challenge of it
Movement:
Exhale: straighten elbows, fingers reaching upward!
Inhale: bend elbows, return to starting position
Muscle Focus: Triceps
Cues:
Direct the fingertips upward!!
Avoid elevating the shoulders
Keep elbows reaching out to sides
Rowing Back 2
Reformer - Rowing Series - Arm Work - Intermediate
Set Up:
Sitting upright with back to footbar, footbar down, legs straight between shoulder rests (crossed if necessary), arms straight and parallel to each other, holding straps in hands
Resistance: Light (1 yellow prob)
Movement:
Inhale: bend elbows to 90 degrees
Exhale: roll down bringing elbows to sides
Inhale: pause
Exhale: lift body initiating with lumbar flexion followed by back extension, arms reaching up and forward, return to starting position
Muscle Focus: Back extensors, Abdominals
Cues:
Sit on carriage so the back is supported by carriage when supine
Avoid hyperlordosis when lifting from supine to sitting
Keep elbows at 90 degrees when rolling down into supine position
Shoulder Push
Reformer - Arm Work - Intermediate
Set up:
Kneeling at edge of carriage, trunk over thighs, BACK EXTENDED, hands on footbar, elbows bent, scapula retracted (head back!!)
Resistance: Light to medium (yellow?)
Movement:
Exhale: straighten elbows
Inhale: bend elbows, return to starting position
Muscle Focus: Triceps
Cues: Head BACK!! Engage back extensors throughout Reach elbows out to sides as they bend Establish scapular stabilization prior to movement
Rowing Front 1
Reformer - Rowing Series - Arm Work - Intermediate
Set Up:
Sitting upright against the shoulder rests, legs straight out in front, upper arms close to sides with elbows bent, hands by chest, thumbs in straps, palms face down, straps under arms
Resistance: Light (1 yellow prob)
Movement:
Exhale: straighten arms forward on a slight diagonal line
Inhale: lower arms, hands touch the carriage
Exhale: lift arms up overhead, circle arms around and down to sides, palms facing forward
Inhale: bend arms to starting position
Muscle Focus: Deltoid
Cues:
Maintain upright position of trunk
Establish scapular stabilization prior to movement
Internally rotate arms as they lift overhead to accommodate Reformer strap
V Position Jumping
Reformer - Jumping Series - Leg Work - Intermediate
Set up: ying supine in a neutral spine position, legs externally rotated, feet on Foot Plate in a small V position, heels pressing down
Resistance: Light to medium (1 red? or yellow?)
Movement: EXHALE, kegel, jump!
Exhale: straighten knees, plantar flex feet, jump
Inhale: bend knees, dorsi flex feet, return to starting position
Muscle Focus:
Quadriceps
Hip adductors
GLUTES, HAMMIES (Use BACK of legs!)
Cues: Squeeze legs together when in air
Keep knees aligned with feel during landing
Up Stretch 3
Reformer - FBI - Fundamental
Setup: Hands on footbar shoulder width apart, arms straight, shoulders stable with head between arms, heels halfway up shoulder blocks, pelvis lifted toward ceiling, back flat
Resistance: Light to medium (1 yellow?) - depends on person - heavier for bigger
Movement:
Inhale: Lower body into Front Support position, pivoting at shoulders and hips , glide forward until carriage reaches stopper (not necessary to close??)
Exhale: Lift pelvis, return to starting position
Muscle Focus: Abdominals, Back extensors, Hip flexors
Cues:
Co-contract the back extensors and abdominals throughout
Hold carriage firmly on stopper when transitioning from Long Stretch to Up Stretch
Initiate transition from Long Stretch to Up Stretch with deep abdominal contraction and slight lumbar flexion
Round About
Short Box Series - Reformer - Ab Work - Intermediate
Set up: Sitting upright at front edge of Short Box, knees bent, feet under strap, fingers interlaced behind head
Resistance: ALL SPRINGS
Movement:
Inhale: Rotate trunk, Hinge diagonally back
Exhale: Rotate to other side, Hinge trunk up to longitudinal axis, return to starting position
Muscle Focus: Abs with obliques emphasis
Cues: Keep both sitz bones in contact with box, Maintain co-contraction of abs and back extensors, Rotate on longitudinal axis prior to hinging diagonally back, Return to longitudinal axis prior to facing front in starting position
Leg Changes
Reformer - Jumping Series - Leg Work - Intermediate
Set up: Lying supine in a neutral position, legs parallel, one foot on Foot Plate (Jump Board), other leg in tabletop position, heel pressing down
Resistance: Light to medium (1 yellow?)
Movement: EXHALE, kegel, jump!
Exhale: straighten knee, plantar flex foot, jump, straighten other knee simultaneously
Inhale: bend knee, dorsi flex foot landing on opposite leg, alternate
Muscle Focus:
Quadriceps
Foot plantar flexors
GLUTES, HAMMIES (Use BACK of legs!)
Cues: Articulate through feet on take off and landing (toe, ball, heel)
Straighten both legs prior to switch
Emphasize pelvic lumbar stabilization throughout
Keep pelvis and tabletop leg stable
Maintain heel contact following landing avoiding a double bounce
Flat Back (Short Box Series)
Short Box Series - Reformer - Ab Work - Intermediate
Set up: Sitting upright at front edge of Short Box, knees bent, feet under strap, arms straight overhead holding a pole or fingers interlaced behind head
Resistance: ALL SPRINGS
Movement:
Inhale: Hinge trunk back, moving from hip joints
Exhale: Hinge trunk up, return to starting position
Muscle Focus: Abs, Back extensors
Cues: Avoid thrusting ribs forward, Keep head aligned with spine, Maintain co-contraction of abs and back extensors.
Hamstring Curl
Reformer - Long Box Series - Leg Work - Intermediate
Set up: Lying prone on Long Box facing footbar, trunk extended, feet in straps, legs straight, hips extended, arms hugging front of box
Resistance: Light (1 yellow?)
Movement:
Exhale: Bend knees
Inhale: Straighten knees, return to starting position
Muscle Focus: Hamstrings
Cues: Keep back extended
Engage abs throughout
Maintain hip extension throughout
Parallel Position
Reformer - Jumping Series - Leg Work - Intermediate
Set up: Lying supine in a neutral position, legs parallel, feet on Foot Plate (Jump Board) hip width apart, heels pressing down
Resistance: Light to medium (1 red? or yellow?)
Movement: EXHALE, kegel, jump!
Exhale: straighten knees, plantar flex feet, jump
Inhale: bend knees, dorsi flex feet, return to starting position
Muscle Focus:
Quadriceps
Foot plantar flexors
GLUTES, HAMMIES (Use BACK of legs!)
Cues: Articulate through feet on take off and landing (toe, ball, heel)
Emphasize pelvic lumbar stabilization throughout
Maintain heel contact following landing avoiding a double bounce
Double Leg (Abdominals Legs in Straps)
Reformer - Abs - Intermediate
Setup:
Lying supine pelvis in front of shoulder rests, legs in table top position (hips and knees at a 90 degree angle), straps around thighs above knees, chest lifted, fingers interlaced behind head, footbar down (lumbar imprints)
Resistance: Light to medium (1 Red)
Movement:
Inhale: Straighten legs
Exhale: Draw thighs toward chest, bending knees
Muscle Focus: Abdominals
Cues:
Draw knees in toward forehead
Maintain pelvic lumbar stability throughout
Keep eye line directly forward when in flexion
Stomach Massage Reaching
Reformer - FBI - Intermediate
Setup: Sitting on sit bones, toes on the footbar in a small V position!, arms reaching up and forward on a diagonal line, back straight
Resistance: Medium (Red blue?)
Movement:
Exhale: straighten legs, dorsi flex and then plantar flex feet
Inhale: bend legs, return to starting position
Muscles: Abs, Back extensors
Cues: Keep back extended throughout!
Avoid trunk rocking back and forth
Tilt
Short Box Series - Reformer - Ab Work - Intermediate
Set up: Sitting upright at front edge of Short Box, knees bent, feet under strap, fingers interlaced behind head
Resistance: ALL SPRINGS
Movement:
Inhale: Lower trunk to one side
Exhale: Lift back to center, return to starting position
Muscle Focus: Abs with oblique emphasis
Cues: Keep both sitz bones in contact with box, Maintain co-contraction of abs and back extensors.
Teaser (Reformer)
Reformer - Long Box Series - Ab Work - Advanced
Set up: Lying supine on Long Box, shoulder blades just off Box, legs straight and together on a diagonal line, straps in hands with arms straight and stretched overhead
Resistance: Light (1 yellow? Some support)
Movement:
Inhale: Roll up to a V position, Circle arms around to sides of legs, reaching forward (palms up) in line with shoulders
Exhale: Roll down, return to starting position
Muscle focus: Abs, Back extensors, Hip flexors
Cues: Keep leg height consistent; approximately 60 degrees hip flexion
Sequence movement: arms, head, trunk flexion, trunk extension
Up / Down Circles (Arms Kneeling Series)
Reformer - Arms Kneeling Series - Arm Work - Intermediate
Set up:
Kneeling on the carriage facing the footbar, feet against the shoulder rests, hands in straps, arms by sides of body, palms facing forward
Resistance: Light (blue or green, prob!) - Depends on their posture and the challenge of it
Movement:
UP CIRCLES Exhale: lift arms forward and up, when arms are overhead rotate so palms face forward
Inhale: circle arms out to a T position, return to starting position
DOWN CIRCLES Exhale: raise arms out to the sides and up, when arms are overhead rotate so palms face up
Inhale: lower arms down in front of the body, return to starting position
Muscle Focus: Deltoid, Pectoral
Cues: Springs don't move much at top Palms stay facing up in up/down!! Keep the movement fluid Keep hands in peripheral vision Maintain upright position of the trunk
Down Stretch
Reformer - FBI - Intermediate
Resistance Settings: Light (1 yellow?)
Setup: Hands on footbar shoulder width apart, arms straight, knees on carriage, feet against shoulder rests, body in an arc shape
Movement
Exhale: Push carriage back, keep body position consistent
Inhale: Draw carriage forward to stopper, press down on the footbar, lift to starting position
Muscle Focus: Abdominals
Back extensors
Cues:
Keep the abdominals engaged
Avoid pressure on the lumbar spine
Maintain a consistent arc shape with the body!
Keep back, hip and shoulder extensors working throughout
Stomach Massage Flat Back
Reformer - FBI - Intermediate
Setup: Sitting on sit bones, toes on the footbar in a small V position!, hands on shoulder rests, fingers facing away from the body, elbows slightly bent, back straight
Resistance: Medium (Red blue?)
Movement:
Exhale: straighten legs, dorsi flex and then plantar flex feet
Inhale: bend legs, return to starting position
Muscles:
Abs, Back extensors
Cues: Avoid thrusting ribs forward
Keep elbows slightly bent and reaching back!
Keep trunk upright!
Straighten legs completely prior to foot movement
Arms Overhead
Side Arm Kneeling Series - Reformer - Arm Work - Advanced
Set up: Kneeling sideways on carriage, trunk upright, legs shoulder width apart, lower legs parallel, outer leg against front edge of carriage, arms in a T position, palms facing up
Resistance: Extra light
Movement:
Exhale: lift arms overhead
Inhale: lower arms, return to starting position
Muscle Focus: Deltoid
Cues: Maintain scapular stabilization Work both arms symmetrically Focus on keeping trunk centered, avoiding lateral flexion Drop Scapula to lift
Single Leg Skating
Reformer - Leg Work - Intermediate
Set up: Standing upright, one foot on the platform with all the weight on this leg, place other foot on the edge of the carriage, edge of foot wedged against carriage, hands on hips, knees bent (deep dorsi flexion, upright)
Resistance: Light to medium (1 yellow?)
Movement:
Exhale: straighten leg on edge of carriage pushing carriage out
Inhale: return to starting position
Muscle Focus: Gluteus medius
Cues: Maintain a neutral pelvis
Keep all weight on the standing leg
Straighten moving leg completely with foot in a wedged position on the carriage
Long Back Stretch
Reformer - FBI - Advanced
Set up: Holding trunk upright in a neutral spine position, hands on footbar, feet against shoulder rests, arms straight
Resistance: Light (1 yellow?)
Movement:
Inhale: Bend elbows, lowering body
Exhale: Scoop pelvis forward and up, creating a straight diagonal line with body while straightening arms, draw carriage in maintaining a posterior tilt of pelvis, deepening trunk flexion
Inhale: Extend back, return to starting position
Muscle Focus: Triceps
Cues: Maintain scapulae stabilization throughout
Keep pelvis lifted and posteriorly tilted during trunk flexion
Maximize flexion of trunk when returning carriage to stopper
Biceps (Arms Kneeling Series)
Reformer - Arms Kneeling Series - Arm Work - Intermediate
Set up:
Kneeling on the carriage facing the footbar, feet against the shoulder rests, hands holding straps, arms parallel to each other reaching back
Resistance: Medium (red, maybe red & green?)
Movement:
Exhale: bend elbows
Inhale: straighten elbows, return to starting position
Muscle Focus: Biceps
Cues:
Avoid thrusting ribs forward
Keep upper arms and elbows completely stable
Reach elbows back keeping them parallel to each other
Side Over on Box
Short Box Series - Reformer - Ab Work - Intermediate
Set up: Sitting sideways on Short Box, foot hooked under the foot strap, other leg bent on top of box, hands behind head or reaching overhead, body on a straight diagonal line
Resistance: ALL SPRINGS
Movement:
Inhale: laterally flex trunk
Exhale: lift up to a straight diagonal line
At the end of the exercise, place the bottom on the headrest, body relaxed over box, top arm reaching overhead for a stretch.
Muscle Focus: Abs with obliques emphasis
Cues:
Keep ribcage in
Keep pelvis stable
Move body as if between two panes of glass
Maintain a co-contraction of abs and back extensors
Shoulder Push Single Arm
Reformer - Arm Work - Intermediate
Set up:
Kneeling at edge of carriage, trunk over thighs, BACK EXTENDED, one hand on footbar with elbow bent, other hand on carriage, arm firmly placed by side of body, scapula retracted (head back!!)
Resistance: Light (prob green?)
Movement:
Exhale: straighten elbows
Inhale: bend elbows, return to starting position
Muscle Focus: Tricep
Cues: Scap down, ARM pushes Head BACK!! Engage back extensors throughout Keep shoulder girdle level and square Reach elbow out to sides as they bend
Breaststroke Prep
Reformer - Long Box Series - Back Extension - Fundamental
Set up: Lying prone on the Long Box, sternum at the front edge, hands on footbar, elbows facing outward, back in slight extension
Resistance: Light (1 blue?)
Movement:
Exhale: straighten elbows
Inhale: bend elbows, return to starting position
Variation: lift trunk as arms straighten and lower trunk as elbows bend
Muscle focus: Back Extensors
Cues:
Maintain abdominal engagement throughout
Keep wrists firm and fingers pointing forward
Maintain back extensor engagement throughout
Face elbows outward as if arms are on a flat surface
Rhomboids
Reformer - Arms Sitting Series - Arm Work - Intermediate
Set Up: Sitting upright with back toward the footbar, legs straight in between the shoulder rests, arms in the straps parallel to each other at shoulder height, elbows bent at 90 degrees, palms toward face
Resistance: Light (1 blue? or green?)
Movement:
Exhale: open arms out to sides, adduct scapulae
Inhale: abduct scapulae, return to starting position
Muscle Focus: Deltoid
Cues:
Upper arms move parallel to floor
Bias toward slight external rotation of shoulders
Maintain consistent position of arms with palms facing in
Pulling Straps 1
Reformer - Long Box Series - Back Extension - Fundamental
Set up: Lying prone on Long Box, feet toward footbar, holding ropes (wrap around hands), arms straight and slightly in front of shoulders, palms facing Reformer
Resistance: Light (1 blue? or green?)
Movement: ASK ABOUT THIS
Inhale: lift trunk, extend shoulders, arms to sides of body
Exhale: lower trunk, return to starting position
Muscle focus: Back Extensors
Cues:
Palms face Reformer throughout (keep hands close to box)
Initiate movement with back extensors
Bring arms forward of shoulder line no more than 20 degrees
Activate hammies!
Up Stretch 1
Reformer - FBI - Fundamental
Setup: Hands on footbar shoulder width apart, arms straight, shoulders stable with head between arms, heels halfway up the shoulder blocks, pelvis lifted toward ceiling, back flat
Resistance: Light to medium (1 yellow?) - depends on person - heavier for bigger
Movement:
Inhale: Extend hips, pushing carriage slightly back
Exhale: Flex hips, drawing carriage toward stopper, return to starting position
Muscle Focus: Abdominals, Back extensors
Cues: Keep head aligned with spine Keep tailbone reaching upwards Emphasize “in” phase of movement Maintain a pyramid shape with body Keep trunk and shoulders as stable as possible
Rowing Back 1
Reformer - Rowing Series - Arm Work - Intermediate
Set Up:
Sitting upright with back to footbar, footbar down, legs straight between shoulder rests (crossed if necessary), arms straight and parallel to each other, holding straps in hands
Resistance: Light (1 yellow prob)
Movement:
Inhale: bend arms, elbows out to sides bring hands toward sternum
Exhale: roll down, keep hands close to sternum
Inhale: internally rotate shoulders, straighten arms out to a T position
Exhale: lift body into forward flexion, arms reach back, hands touch
Inhale: circle arms up and around to front
Exhale: roll up to sitting, return to starting position
Muscle Focus: Posterior deltoid
Cues:
Sit on carriage so the back is supported by carriage when supine
Keep carriage still when moving from the supine position to forward flexion
Rolling down when hands reach sternum, not before
Backstroke
Reformer - Long Box Series - Ab Work - Advanced
Set up: Lying supine on Long Box, shoulders over back edge of box, chest lifted, legs in tabletop position, hands touching (palms facing out), holding straps high opposite forehead, elbows wide, eyes focused forward.
Resistance: Light (1 yellow?)
Movement:
Inhale: Straighten arms and legs up toward ceiling, externally rotate hips
Exhale: Circle arms out and around to sides, simultaneously circle legs out and around, return to starting position.
Muscle focus: Abs
Cues:
Move arms and legs simultaneously
Keep eye line directly forward throughout
Maintain maximum trunk flexion throughout
Double Leg with Rotation (Abdominals Legs in Straps)
Reformer - Abs - Intermediate
Setup:
Lying supine pelvis in front of shoulder rests, legs in table top position (hips and knees at a 90 degree angle), straps around thighs above knees, chest lifted, fingers interlaced behind head, footbar down (lumbar imprints)
Resistance: Light to medium (1 Red)
Movement:
Inhale: Straighten legs
Exhale: Draw thighs toward chest, bending knees and rotating trunk
Inhale: Straighten legs, rotating trunk back to center
Muscle Focus: Abdominals
Cues:
Emphasize rotation of trunk
Maintain pelvic lumbar stability throughout
Keep fingers interlaced and elbows wide
Breaststroke
Reformer - Long Box Series - Back Extension - Fundamental
Set up: Lying prone on Long Box, facing footbar, thumbs in straps, elbows bent by sides of body, hands opposite shoulders
Resistance: Light (1 blue?)
Movement:
Inhale: lift trunk, straighten elbows moving arms forward circle arms around to sides
Exhale: bend elbows lowering trunk, return to starting position
Muscle focus: Back Extensors
Cues:
Keep legs parallel to floor
Maintain back extensor engagement throughout
Maintain external rotation of shoulders as elbows bend during final phase, as if moving arms on a flat surface
Mermaid
Reformer - Lateral Flex / Rotation - Intermediate
Set up: Sitting sideways on carriage, one leg bent in front, other leg bent to side, shin resting against shoulder rests, one hand on footbar, arm straight, other arm down by side
Resistance: Light (1 yellow?)
Inhale: Abduct shoulder, lower body until arm is parallel with the floor, simultaneously lift other arm to a diagonal
Exhale: draw abdominals in and rotate trunk, bring free arm around to the footbar- do not move carriage
Inhale: bring trunk back to previous inhale position- do not move carriage
Exhale: return to starting position
Muscle Focus:
Abs (obliques emphasis)
Deltoids
Latissimus Dorsi
Cues:
Supporting arm does not bend at any point
Allow free arm to follow the movement of the trunk
Pivot around the supporting shoulder during rotation
Round Back (Short Box Series)
Reformer - ab work - intermediate
Set up: Sitting upright at front edge of Short Box (6-8 in from front of carriage), knees bent, feet under foot strap, arms crossed and resting on chest (footbar 3rd notch down)
Resistance: ALL SPRINGS
Movement:
Exhale: Round trunk forming C curve, shoulders above hip joints, lift arms slightly, lower body back (pull trunk away from arms) until back hits box?
Inhale: Pause
Exhale: Return to Sitting C curve position
Inhale: Extend back and lower arms, return to starting position (neutral)
Muscle focus: abs, hip flexors
Cues: initiate movement with trunk flexion before lowering body back, Keep spine in a c curve throughout lowering and lifting phases, In final phase, extend trunk when shoulders are above hip joints.
Cross Arm Pull
Side Arm Kneeling Series - Reformer - Arm Work - Advanced
Set up: Kneeling sideways on the carriage, trunk upright, legs shoulder width apart and parallel, one leg against the shoulder rest, opposite side hand holding strap or handle, palm facing the body slightly below the sternum
Resistance: Extra light
Movement:
Exhale: straighten arm out to side moving through shoulder, elbow and forearm
Inhale: bend arm moving through forearm, elbow and shoulder, return to starting position
Muscle Focus: Deltoid, Rotator cuff
Cues:
Emphasize sequential movement
Keep elbow higher than hand throughout
Avoid rotating trunk
Breathing for Leg Circles - Reformer
Circles Down:
EXHALE: Press legs straight down
INHALE: Open legs and circle around, return to start
Circles Up:
INHALE: Open legs out to sides
EXHALE: Circle legs around and up, return to start
Long Spine
Refomer - Spinal Articulation - Intermediate
Set Up:
Lying supine in a neutral spine position, feet in straps, legs straight and together on a diagonal line, headrest down
Resistance: 1 Red
Movement:
Inhale: lift legs to perpendicular keeping pelvis stable
Exhale: roll up onto shoulder girdle
Inhale: abduct legs slightly
Exhale: roll down to sacrum, circle legs around, return to starting position
Semi Circle
1 Red
START in lifted position EXHALE articluate down INHALE straighten legs (almost straight) EXHALE articulate up INHALE bend knees
Rowing Front 2
Reformer - Rowing Series - Arm Work - Intermediate
Set Up: Sitting upright against shoulder rests, legs straight out in front, upper arms close to sides with elbows bent, hands by chest, thumbs in straps, palms face down, straps under arms
Movement:
Exhale: round trunk into forward flexion
Inhale: extend back on diagonal line, straighten arms on the same line internally rotate shoulders
Exhale: lift trunk to upright position, circle arms around and down to sides, palms facing forward
Inhale: bend arms to starting position
