Reformer - Fundamental

Question 1

Parallel Heels
Supine Series
Block: Foot Work
Level: Fundamental

Answer 1

Setup: Lying supine in neutral spine position, legs parallel, heels placed on footbar, hip width apart - Resistance: medium to heavy

Movement: Exhale: Straighten legs, Inhale: Bend legs, return to start position

Muscle Focus: Hip extensors, knee extensors

Objectives: Hip extensor control, knee extensor strength, ankle and foot control, pelvic lumbar stabilization

Cues: Initiate movement with hip extensors, keep feet dorsiflexed and stable as if standing on floor, straighten legs completely (avoiding hyperextension), maintain pelvic lumbar stabilization

Question 2

Parallel Toes
Supine Series
Block: Foot Work
Level: Fundamental

Answer 2

Setup: Lying supine in neutral spine position, legs parallel, heels placed on footbar, hip width apart - Resistance: medium to heavy

Movement: Exhale: Straighten legs, Inhale: Bend legs, return to start position

Muscle Focus: Hip extensors, knee extensors

Objectives: Hip extensor control, knee extensor strength, ankle and foot control, pelvic lumbar stabilization

Cues: Initiate movement with hip extensors, establish plantar flexion when knees are straight, keep heels stable moving around ankle joint, straighten legs completely (avoiding hyperextension), maintain pelvic lumbar stabilization

Question 3

V-Position Toes
Supine Series
Block: Foot Work
Level: Fundamental

Answer 3

Setup: Lying supine in neutral position, hips externally rotated, toes placed on footbar, heels together, small v-position - Resistance: medium to heavy

Movement: Exhale: Straighten legs, Inhale: Bend legs, return to start position

Muscle Focus: Hip extensors, knee extensors

Objectives: Hip extensor control, knee extensor strength, ankle and foot control, pelvic lumbar stabilization

Cues: Initiate movement with hip extensors, engage hip adductors, establish plantar flexion when legs are straight, keep heels squeezing together and stable, straighten legs completely (avoiding hyperextension), maintain pelvic lumbar stabilization

Question 4

Open V-Position Heels
Supine Series
Block: Foot Work
Level: Fundamental

Answer 4

Setup: Lying supine in neutral spine position, hips externally rotated, heels placed on outside edge of footbar, wide V position - Resistance: medium to heavy

Movement: Exhale: Straighten legs, Inhale: Bend legs, return to start position

Muscle focus: Hip extensors, knee extensors

Objectives: Hip extensor control, knee extensor strength, ankle and foot strength, hip adductor control, pelvic lumbar stabilization

Cues: Initiate movement with hip extensors, engage hip adductors, keep feet dorsiflexed and stable as if standing on floor, straighten legs completely (avoiding hyperextension), maintain pelvic lumbar stabilization

Question 5

Open V-Position Toes
Supine Series
Block: Foot Work
Level: Fundamental

Answer 5

Setup: Lying supine in neutral spine position, hips externally rotated, toes placed on outside edge of footbar, wide V position - Resistance: medium to heavy

Movement: Exhale: Straighten legs, Inhale: Bend legs, return to start position

Muscle focus: Hip extensors, knee extensors

Objectives: Hip extensor control, knee extensor strength, ankle and foot control, hip adductor control, pelvic lumbar stabilization

Cues: Initiate movement with hip extensors, straighten legs completely (avoiding hyper extension), engage hip adductors, establish plantar flexion when legs are straight, keep heels stable moving around ankle joint, maintain pelvic lumbar stabilization

Question 6

Calf Raises
Supine Series
Block: Foot Work
Level: Fundamental

Answer 6

Setup: Lying supine in neutral spine position, legs straight and parallel, toes placed on footbar, feet hip width apart and plantarflexed - Resistance: medium to heavy

Movement: Inhale: Lower heels, Exhale: Lift heels, return to start position

Muscle focus: Ankle-foot plantar flexors, ankle-foot dorsiflexors

Objectives: Ankle-foot plantar flexor strength, ankle-foot dorsiflexor control, pelvic lumbar stabilization

Cues: Lower heels with control, use full range of motion of ankle joint, maintain straight legs (avoiding hyperextension), maintain pelvic lumbar stabilization

Question 7

Prances
Supine Series
Block: Foot Work
Level: Fundamental

Answer 7

Setup: Lying supine in neutral spine position, legs straight and parallel, toes placed on footbar, feet hip width apart and plantarflexed - Resistance: medium to heavy

Movement: Inhale: Lower one heel and lift simultaneously, switch Exhale: Lower one heel and lift simultaneously, switch, Final Exhale: Lift both heels, return to start position

Muscle focus: Ankle-foot plantar flexors, ankle-foot dorsiflexors

Objectives: Ankle-foot plantar flexor strength, ankle-foot dorsiflexor control, pelvic lumbar stabilization

Cues: Work both feet equally in full range of motion, straighten legs and plantar flex feet completely between each repetition, maintain pelvic lumbar stabilization

Question 8

Prehensile
Supine Series
Block: Foot Work
Level: Fundamental

Answer 8

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 9

Single Leg Heel
Supine Series
Block: Foot Work
Level: Fundamental

Answer 9

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 10

Single Leg Toes
Supine Series
Block: Foot Work
Level: Fundamental

Answer 10

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 11

Hundred Prep
Block: Abdominal Work
Level: Fundamental

Answer 11

Setup:

Movement:

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Cues:

Question 12

Frog
Hip Supine Series
Block: Hip Work
Level: Fundamental

Answer 12

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 13

Circles Down
Hip Supine Series
Block: Hip Work
Level: Fundamental

Answer 13

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 14

Circles Up
Hip Supine Series
Block: Hip Work
Level: Fundamental

Answer 14

Setup:

Movement:

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Cues:

Question 15

Openings
Hip Supine Series
Block: Hip Work
Level: Fundamental

Answer 15

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 16

Lunge Standing
Hamstring Stretch Group
Block: Stretches
Level: Fundamental

Answer 16

Setup:

Movement:

Muscle Focus:

Objectives:

Cues:

Question 17

Bottom Lift
Block: Spinal Articulation
Level: Fundamental

Answer 17

Setup: Lying supine in neutral spine position, legs parallel, hip width apart, toes placed on footbar, knees bent, arms by sides, headrest down

Movement: Exhale: Roll spine up, Inhale: Pause, Exhale: Roll Spine Down, Inhale: Pause

Muscle Focus: Spinal flexors, hip extensors

Objectives: Spinal articulation, hip extensor control

Cues: Foot position is same as Parallel Toes in footwork, keep heels still, adductors engaged and legs parallel, minimize movement of carriage when rolling up and down, articulate through each vertebra as spine rolls up and down

Question 18

Bottom Lift w/ Extension
Block: Spinal Articulation
Level: Fundamental

Question 19

Full Body Integration: Scooter Round Back
Knee Stretch Group
Level: Fundamental

Question 20

Full Body Integration: Scooter Flat Back
Knee Stretch Group
Level: Fundamental

Question 21

Armwork: Extension
Arms Supine Series
Level: Fundamental

Question 22

Armwork: Adduction
Arm Supine Series
Level: Fundamental

Question 23

Armwork: Circles Up
Arm Supine Series
Level: Fundamental