Reformer Flashcards
Arm Work
Arms Supine Series
Extension F: Shoulder extensors Elbow extensors Scapular stabilizers Spinal flexors Hip flexors
Adduction F: Shoulder adductors Scapular stabilizers Spinal flexors Hip flexors
Circles Up F: Shoulder Adductors Scapular stabilizers Spinal flexors Hip flexors
Circles Down F: Shoulder extensors Shoulder Adductors Scapular stabilizers Spinal flexors Hip flexors
Triceps F : Elbow extensors Scapular stabilizers Spinal flexors Hip flexors
Arms Sitting Series
Chest Expansion I : Shoulder extensors Elbow extensors Scapular stabilizers Spinal extensors
Biceps I : Elbow flexors Shoulder flexors Scapular stabilizers Spinal extensors
Rhomboids 1 ; Shoulder horizontal abductors Elbow flexors Shoulder flexors Scapular stabilizers Spinal extensors
Rhomboids 2 A: Shoulder horizontal abductors Scapular adductors Elbow flexors Shoulder flexors Spinal extensors
Hug-a-Tree I : Shoulder horizontal adductors Shoulder flexors Scapular stabilizers Spinal extensors
Salute I :Elbow extensors Shoulder flexors Scapular stabilizers Spinal extensors
Arms Kneeling Series
Chest Expansion I: Shoulder extensors Elbow extensors Scapular stabilizers Spinal extensors
Circles Up I : Shoulder flexors Shoulder abductors Spinal flexors/extensors
Circles Down I :Shoulder abductors Shoulder flexors Spinal flexors Spinal extensors
Triceps I : Elbow extensors Shoulder abductors Spinal flexors/extensors
Biceps I : Elbow flexors Spinal flexors/extensors
Shoulder Push I : Elbow extensors Shoulder abductors Spinal extensors Scapular stabilizers
Shoulder Push Single Arm I : Elbow extensors Shoulder abductors Spinal extensors Scapular stabilizers
Rowing Series
Rowing Back 1 I : Shoulder flexors Shoulder abductors Shoulder internal rotators Spinal flexors/extensors
Rowing Back 2 I: Spinal flexors/extensors Elbow flexors Shoulder flexors
Rowing Front 1 I: Shoulder flexors Elbow extensors Spinal extensors/flexors
Rowing Front 2 I: Shoulder flexors Elbow extensors Spinal extensors/flexors
Arms Kneeling Side Series
Deltoid Reach A: Shoulder abductors Elbow extensors Spinal flexors Spinal lateral flexors Spinal extensors
Cross Arm Pull A: Shoulder abductors Elbow extensors Spinal flexors Spinal lateral flexors Spinal extensors
Triceps A : Elbow extensors Spinal flexors Spinal lateral flexors Spinal extensors
Arms Overhead A: Shoulder abductors Spinal flexors Spinal lateral flexors Spinal extensors
FBI
Knee Stretch Group
Scooter F :Spinal flexors Spinal extensors
Round Back I : Spinal flexors Spinal extensors
Flat Back I: Spinal flexors Spinal extensors
Knee Stretch Reverse I : Spinal flexors Hip flexors Scapular stabilizers
Up Stretch Group
Up Stretch 1 F: Spinal extensors Hip extensors Hip flexors Scapular stabilizers
Elephant F: Spinal extensors Hip extensors Hip flexors Scapular stabilizers
Up Stretch 2 I :Spinal flexors Spinal extensors Hip extensors Hip flexors Scapular stabilizers
Long Stretch I : Spinal flexors Spinal extensors Shoulder flexors Scapular stabilizers
Up Stretch 3 : Spinal flexors Spinal extensors Hip flexors Shoulder flexors Scapular stabilizers
Up Stretch 3 Reverse A: Spinal flexors Spinal extensors Hip flexors Scapular stabilizers
Down Stretch Group
Down Stretch I : Spinal extensors Spinal flexors Shoulder extensors
Stomach Massage Group
Stomach Massage Round Back I : Spinal flexors
Spinal extensors Knee extensors Ankle-foot plantarflexors
Stomach Massage Flat Back I : Spinal extensors Spinal flexors Knee extensors Ankle-foot plantarflexors
Stomach Massage Reaching I :Spinal extensors Spinal flexors Knee extensors Ankle-foot plantarflexors
Teaser Prep I : Spinal flexors Hip flexors Shoulder flexors
Teaser A : Spinal flexors Spinal extensors Hip flexors Shoulder flexors
Long Back Stretch A : Elbow extensors Spinal flexors Spinal extensors Scapular stabilizers Hip extensors
Tendon Stretch A : Spinal flexors Shoulder flexors Scapular abductors Ankle-foot dorsiflexors
Balance Control Front A : Spinal flexors Shoulder flexors Spinal extensors
Balance Control Back Prep A : Shoulder extensors
Scapular stabilizers Spinal extensors Spinal flexors
Balance Control Back A : Shoulder extensors
Hip extensors Spinal extensors
Abdominal Work
Hundred Prep F: Spinal flexors Hip flexors Shoulder extensors
Hundred I: Spinal flexors Hip flexors
Coordination I: Spinal flexors Hip flexors Shoulder extensors
Short Box Series
Round Back I: Spinal flexors Spinal extensors Hip flexors
Flat Back I Spinal flexors Spinal extensors Hip flexors
Tilt I: Spinal lateral flexors Spinal flexors Spinal extensors
Twist I: Spinal rotators Spinal flexors Spinal extensors Hip flexors
Roundabout A : Spinal rotators Spinal flexors Spinal extensors Hip flexors
Climb-a-Tree A: Spinal flexors Spinal extensors
Abdominals Legs in Straps
Double Leg I: Spinal flexors Hip flexors
Double Leg with Rotation I : Spinal rotators Spinal flexors Hip flexors
Long Box Group
Backstroke A: Spinal flexors Hip flexors Shoulder adductors
Foot Work
Supine Series
Parallel Heels F:Hip extensors Knee extensors
Parallel Toes F:Hip extensors Knee extensors
V-Position Toes F:Hip extensors Knee extensors
Open V-Position Heels F: Hip extensors Knee extensors
Open V-Position Toes F:Hip extensors Knee extensors
Calf Raises F:Ankle-foot plantarflexors Ankle-foot dorsiflexors
Prances F:Ankle-foot plantarflexors Ankle-foot dorsiflexors
Prehensile F: Hip extensors Knee extensors
Single Leg Heel F:Hip extensors Knee extensors
Single Leg Toes F: Hip extensors Knee extensors
Spinal Articulation
Bottom Lift F:Spinal flexors Hip extensors
Bottom Lift with Extension I:Spinal flexors Hip extensors Knee extensors
Short Spine I :Spinal flexors Spinal extensors Hip extensors
Long Spine I:Spinal flexors Hip extensors Spinal extensors
Semi-Circle I:Spinal flexors Hip extensors Elbow extensors
Semi-Circle Reverse I:Spinal flexors Hip extensors Elbow extensors
Hip Work
Hip Supine Series
Frog F :Hip adductors Hip extensors Knee extensors
Circles Down F:Hip adductors Hip extensors
Circles Up F:Hip adductors Hip extensors
Openings I:Hip adductors Spinal flexors Spinal extensors
Frog Extended I: Hip adductors Spinal flexors Spinal extensors
Frog Extended Reverse I:Hip adductors Spinal flexors Spinal extensors
Leg Work
Long Box Group
Hamstring Curls I:Knee flexors Hip extensors Spinal extensors Spinal flexors
Skating Single Leg I: Hip abductors Knee extensors Spinal extensors Spinal flexors
Split Side Group
Split Side I:Hip adductors Spinal flexors Spinal extensors
Jumping Series
Parallel Position I: Knee extensors Ankle-foot plantarflexors Hip extensors
V-Position I: Knee extensors Ankle-foot plantarflexors Hip adductors Hip extensors
Single Leg Parallel I:Knee extensors Ankle-foot plantarflexors Hip extensors
Leg Changes I: Knee extensors Ankle-foot plantarflexors Hip extensors
Back Extension
Long Box Group
Breaststroke Prep 1 F :Spinal extensors Hip extensors Elbow extensors Spinal flexors
Breaststroke Prep 2 F: Spinal extensors Hip extensors Elbow extensors Spinal flexors
Breaststroke I : Spinal extensors Hip extensors Elbow extensors Shoulder abductors
Pulling Straps 1 I:Spinal extensors Hip extensors Shoulder extensors
Pulling Straps 2 I:Spinal extensors Hip extensors Shoulder adductors Shoulder horizontal abductors
Lateral Flexion/Rotation
Side Over Box I: Spinal lateral flexors Spinal flexors Spinal extensors
Mermaid I: Spinal lateral flexors Spinal rotators Spinal extensors Shoulder abductors
Stretches
Hamstrings Stretch Group
Lunge Standing F: Hip flexors Hip extensors
Lunge Kneeling : Hip flexors Hip extensors
Lunge Forward : Hip flexors Hip extensors
