Practical Exam - Reformer Flashcards

1
Q

Up Stretch 2

A

Reformer - FBI - Intermediate

Setup: ŸHands 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:
ŸInhale: Lower body into Front Support position, pivoting at shoulders and hips Ÿ
Exhale: Lift pelvis, return to starting position

Muscle Focus: Abdominals, Back extensors

Cues:
ŸŸKeep head aligned with spine Ÿ
Initiate with abdominals, curl into plank
Emphasize hip and shoulder disassociation Ÿ
Maintain consistent angle of arms throughout Ÿ
Focus on coordinated use of hip extensors and hip flexors (HINGE on the return to plank)

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2
Q

Chest Expansion (Arms Kneeling Series)

A

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:
ŸExhale: extend shouldersŸ
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

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3
Q

Single Leg Parallel

A

Reformer - Jumping Series - Leg Work - Intermediate

Set up: ŸLying 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!
ŸExhale: 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 Ÿ(toe, ball, heel)
Want leg to “stream” - stay in line with hip
Emphasize pelvic lumbar stabilization throughout
Keep pelvis and tabletop leg stable
ŸMaintain heel contact following landing avoiding a double bounce

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4
Q

Climb-a-tree

A

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: ŸBegin movement with straight back Ÿ
Walk hands down and up leg during trunk flexion Ÿ
Maintain pelvic lumbar stabilization as back extends and arms circle

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5
Q

Reverse Knee Stretch

A

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: ŸFocus on hip disassociation
Pelvis in front of knees at start!
ŸImagine drawing knees toward chest
ŸAvoid pulling with arms and elevating scapulae Ÿ
Maintain a consistent C curve position throughout

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6
Q

Deltoid Reach

A

Side Arm Kneeling Series - Reformer - Arm Work - Advanced

Set up: ŸKneeling 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:
ŸExhale: 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
ŸMaintain slight external rotation of shoulder
Reach straight up without elevating
Deltoid up or scapula up and around (?)

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7
Q

Pulling Straps 2

A

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
ŸInhale: 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!

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8
Q

Balance Control Back Prep

A

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

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9
Q

Stomach Massage Round Back

A

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: ŸUse pad to prevent slipping!
Keep shoulders aligned over hips Ÿ
Press hand against front of carriage Ÿ
Maintain a consistent C curve position throughout!

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10
Q

Triceps (Side Arm Kneeling Series)

A

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:
ŸExhale: 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!

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11
Q

Teaser Prep (Long Box Series)

A

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

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12
Q

Balance Control Front

A

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

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13
Q

Twist (Reformer)

A

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

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14
Q

Long Stretch

A

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:
ŸKeep head aligned with spine
Maintain scapular stabilization Ÿ
Bias toward slight posterior tilt of pelvis

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15
Q

Elephant

A

Reformer - FBI - Fundamental

Setup: ŸHands 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:
ŸInhale: Extend hips, pushing carriage slightly back Ÿ
Exhale: Flex hips, drawing carriage toward stopper, return to starting position

Muscle Focus: Abdominals, Back extensors, Hip flexors

Cues:
Keep head aligned with spineŸŸŸ
Keep tailbone reaching upwards Ÿ
Emphasize “in” phase of movement Ÿ
Maintain a pyramid shape with body Ÿ
Keep trunk and shoulders as stable as possible
Emphasize pressing heels into carriage
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16
Q

Triceps (Arms Kneeling Series)

A

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:
ŸŸExhale: straighten elbows, fingers reaching upward! Ÿ
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

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17
Q

Rowing Back 2

A

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:
ŸInhale: bend elbows to 90 degrees
Exhale: roll down bringing elbows to sides
Inhale: pause
ŸExhale: 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

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18
Q

Shoulder Push

A

Reformer - Arm Work - Intermediate

Set up:
ŸKneeling at edge of carriage, trunk over thighs, BACK EXTENDED, hands on footbar, elbows bent, scapula retracted (head back!!)

Resistance: Light to medium (yellow?)

Movement:
ŸExhale: straighten elbows
Inhale: bend elbows, return to starting position

Muscle Focus: Triceps

Cues:
Head BACK!!
Engage back extensors throughout
ŸReach elbows out to sides as they bend
Establish scapular stabilization prior to movement
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19
Q

Rowing Front 1

A

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:
ŸMaintain upright position of trunk
Establish scapular stabilization prior to movement
ŸInternally rotate arms as they lift overhead to accommodate Reformer strap

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20
Q

V Position Jumping

A

Reformer - Jumping Series - Leg Work - Intermediate

Set up: Ÿying 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

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21
Q

Up Stretch 3

A

Reformer - FBI - Fundamental

Setup: ŸHands 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:
ŸInhale: 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

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22
Q

Round About

A

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

23
Q

Leg Changes

A

Reformer - Jumping Series - Leg Work - Intermediate

Set up: ŸLying 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
ŸInhale: 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 Ÿ(toe, ball, heel)
Straighten both legs prior to switch
Emphasize pelvic lumbar stabilization throughout
Keep pelvis and tabletop leg stable
ŸMaintain heel contact following landing avoiding a double bounce

24
Q

Flat Back (Short Box Series)

A

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.

25
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
26
Parallel Position
Reformer - Jumping Series - Leg Work - Intermediate Set up: ŸLying 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! ŸExhale: 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 Ÿ(toe, ball, heel) Emphasize pelvic lumbar stabilization throughout ŸMaintain heel contact following landing avoiding a double bounce
27
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: ŸDraw knees in toward forehead Ÿ Maintain pelvic lumbar stability throughout Ÿ Keep eye line directly forward when in flexion
28
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: ŸKeep back extended throughout! Avoid trunk rocking back and forth
29
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.
30
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
31
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 ```
32
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
33
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
34
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: ŸExhale: lift arms overhead Ÿ Inhale: lower arms, return to starting position Muscle Focus: Deltoid ``` Cues: Maintain scapular stabilization Work both arms symmetrically ŸFocus on keeping trunk centered, avoiding lateral flexion Drop Scapula to lift ```
35
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
36
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
37
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: ŸŸExhale: bend elbows Ÿ 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
38
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: Ÿ Keep ribcage in Keep pelvis stable Move body as if between two panes of glass Maintain a co-contraction of abs and back extensors
39
Shoulder Push Single Arm
Reformer - Arm Work - Intermediate Set up: ŸKneeling 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: ŸExhale: 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 ŸReach elbow out to sides as they bend ```
40
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: ŸExhale: straighten elbows ŸInhale: bend elbows, return to starting position Variation: lift trunk as arms straighten and lower trunk as elbows bend Muscle focus: Back Extensors Cues: ŸMaintain abdominal engagement throughout Ÿ Keep wrists firm and fingers pointing forward ŸMaintain back extensor engagement throughout Face elbows outward as if arms are on a flat surface
41
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
42
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 ŸInhale: lift trunk, extend shoulders, arms to sides of body Exhale: lower trunk, return to starting position Muscle focus: Back Extensors Cues: ŸPalms face Reformer throughout (keep hands close to box) ŸInitiate movement with back extensors Bring arms forward of shoulder line no more than 20 degrees Activate hammies!
43
Up Stretch 1
Reformer - FBI - Fundamental Setup: ŸHands 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: ŸInhale: Extend hips, pushing carriage slightly back Ÿ Exhale: Flex hips, drawing carriage toward stopper, return to starting position Muscle Focus: Abdominals, Back extensors ``` Cues: Keep head aligned with spine ŸŸŸKeep tailbone reaching upwards Ÿ Emphasize “in” phase of movement Ÿ Maintain a pyramid shape with body Ÿ Keep trunk and shoulders as stable as possible ```
44
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: ŸInhale: 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 ŸExhale: 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
45
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
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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: ŸEmphasize rotation of trunk Ÿ Maintain pelvic lumbar stability throughout Ÿ Keep fingers interlaced and elbows wide
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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: ŸInhale: 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: ŸKeep legs parallel to floor Maintain back extensor engagement throughout ŸMaintain external rotation of shoulders as elbows bend during final phase, as if moving arms on a flat surface
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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
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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.
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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
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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
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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: ŸInhale: lift legs to perpendicular keeping pelvis stable ŸExhale: roll up onto shoulder girdle Ÿ Inhale: abduct legs slightly Ÿ Exhale: roll down to sacrum, circle legs around, return to starting position
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Semi Circle
1 Red ``` START in lifted position EXHALE articluate down INHALE straighten legs (almost straight) EXHALE articulate up INHALE bend knees ```
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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