Practical Exam - Reformer

Question 1

Up Stretch 2

Answer 1

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)

Question 2

Chest Expansion (Arms Kneeling Series)

Answer 2

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

Question 3

Single Leg Parallel

Answer 3

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

Question 4

Climb-a-tree

Answer 4

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

Question 5

Reverse Knee Stretch

Answer 5

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

Question 6

Deltoid Reach

Answer 6

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 (?)

Question 7

Pulling Straps 2

Answer 7

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!

Question 8

Balance Control Back Prep

Answer 8

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

Question 9

Stomach Massage Round Back

Answer 9

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!

Question 10

Triceps (Side Arm Kneeling Series)

Answer 10

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!

Question 11

Teaser Prep (Long Box Series)

Answer 11

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

Question 12

Balance Control Front

Answer 12

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

Question 13

Twist (Reformer)

Answer 13

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

Question 14

Long Stretch

Answer 14

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

Question 15

Elephant

Answer 15

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

Question 16

Triceps (Arms Kneeling Series)

Answer 16

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

Question 17

Rowing Back 2

Answer 17

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

Question 18

Shoulder Push

Answer 18

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

Question 19

Rowing Front 1

Answer 19

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

Question 20

V Position Jumping

Answer 20

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

Question 21

Up Stretch 3

Answer 21

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

Question 22

Round About

Answer 22

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

Question 23

Leg Changes

Answer 23

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

Question 24

Flat Back (Short Box Series)

Answer 24

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.

Question 25

Hamstring Curl

Answer 25

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

Question 26

Parallel Position

Answer 26

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

Question 27

Double Leg (Abdominals Legs in Straps)

Answer 27

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

Question 28

Stomach Massage Reaching

Answer 28

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

Question 29

Tilt

Answer 29

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.

Question 30

Teaser (Reformer)

Answer 30

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

Question 31

Up / Down Circles (Arms Kneeling Series)

Answer 31

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

Question 32

Down Stretch

Answer 32

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

Question 33

Stomach Massage Flat Back

Answer 33

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

Question 34

Arms Overhead

Answer 34

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

Question 35

Single Leg Skating

Answer 35

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

Question 36

Long Back Stretch

Answer 36

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

Question 37

Biceps (Arms Kneeling Series)

Answer 37

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

Question 38

Side Over on Box

Answer 38

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

Question 39

Shoulder Push Single Arm

Answer 39

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

Question 40

Breaststroke Prep

Answer 40

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

Question 41

Rhomboids

Answer 41

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

Question 42

Pulling Straps 1

Answer 42

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!

Question 43

Up Stretch 1

Answer 43

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

Question 44

Rowing Back 1

Answer 44

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

Question 45

Backstroke

Answer 45

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

Question 46

Double Leg with Rotation (Abdominals Legs in Straps)

Answer 46

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

Question 47

Breaststroke

Answer 47

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

Question 48

Mermaid

Answer 48

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

Question 49

Round Back (Short Box Series)

Answer 49

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.

Question 50

Cross Arm Pull

Answer 50

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

Question 51

Breathing for Leg Circles - Reformer

Answer 51

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

Question 52

Long Spine

Answer 52

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

Question 53

Semi Circle

Answer 53

1 Red

START in lifted position
EXHALE articluate down
INHALE straighten legs (almost straight)
EXHALE articulate up
INHALE bend knees

Question 54

Rowing Front 2

Answer 54

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