Reformer Level 1

Question 1

Footwork series 1-4

Answer 1

Apparatus set-up: 4 springs, headpiece up

Set up - from standing
•Line up with the corner of the reformer, arms stacked
•Sit at the corner of the mat (as close to the bar as possible)
•Lie back with control, bringing the head to the headpiece, and feet on the bar. Center everything (ideally in one movement)
•Place Feet in a small “v” position with toes on the bar, a bit wider than a “fist-width” for “Toes”

Movement/Choreography
•TOES, ARCHES, & HEELS- straighten legs pressing carriage back
•Bend the Knees and control the carriage forward
•TENDON STRETCH- press out, stay out and lower/lift heels

Question 2

The Hundred

Answer 2

Apparatus set-up: 4 springs, headpiece up

Set-up from Footwork
•Bring the body an inch away from shoulder blocks
•Hand the client the handles (or they reach back for the straps)
•Bend the Knees into the chest
•Extend the arms long alongside the body and off mat
•Lift the Head and Extend the legs into the working position of client (45, 90, table top)

Movement/Choreography
•Pump the arms vigorously, inhaling for 5 and exhaling for 5

Ending/Transition
•Bend the Knees into the chest
•Bend the elbows
•Rest the Head and legs down

Question 3

Leg circles and frogs

Answer 3

Apparatus set-up: 2 springs, headpiece up, bar down

Set-up - From lying on reformer 
•Pull out two springs
•Set up extension straps 
•Carefully place straps on feet, with hardware to the sides
•Straighten the legs to a high angle

Movement/Choreography
•Leg circles: start with a square- legs apart, down, together, and up
•Reverse
•FROGS: Feet in a small v, bend the legs, straighten the legs

Ending/Transition
•Bend the Knees all the way into the chest and carefully remove the straps

Question 4

Shortbox Series 1-2

curved back, flat back, tree preparation

Answer 4

Apparatus Set Up - Headpiece down, bar down, box on reformer

Set up - From standing
•Carefully take a seat centered on the box
•Place the Feet hip width apart under the strap (Feet flexed)
•Hands stacked on top of belly, back curved

Movement/Choreography
•ROUND BACK: round backwards, round forwards
•FLAT BACK: (Sit tall with pole overhead) Hinge back, come up
•TREE PREPARATION: Feet start together sitting tall, bring one leg to the body and hold it from the backside. (1. Straighten and bend, 2. Point and flex, 3. Figure “4” stretch)

Ending/Transition
•Step off carefully and remove the box

Question 5

Elephant

Answer 5

Apparatus Set Up: 2 springs, Bar up

Set up - From standing
•Carefully step onto the reformer (hand, foot, hand, foot)
•Feet against the shoulder blocks, hips over heels
•Lift the toes
•Hands on Bärs (thumbs with Fingers)
•Back curved towards the ceiling

Movement/Choreography
•Press the carriage back
•Hold for a count
•Pull the carriage forward in three slow counts

Ending/Transition
•Return the carriage forward and step off carefully

Question 6

Knee Stretches (curved and flat back)

Answer 6

Apparatus Set Up: 2 springs, Bar up

Set up - From Elephant 
•Gently lower the knees to the mat 
•Feet against shoulder blocks with toes tucked under
•Curve the back 
•Sit two inches from heels

Movement/Choreography
•Press the carriage back the length of the shin
•Pull it forward quickly
•FLAT BACK: Look forward, chest open and slightly arch the back

Ending/Transition
•Return the carriage forward and step off carefully

Question 7

Knee Stretches (Knees off)

Answer 7

Apparatus Set Up: 2 springs, bar up

Set up - From Kneeling
•Hands are on the bar, Feet against blocks with toes tucked under
•Curve the back and bring the hips over the Knees
•Stay curved and lift the Knees to the height of the heels

Movement/Choreography
•Press the carriage back straightening the legs
•Pull it forward quickly bending the Knees under

Ending/Transition
•Return the carriage forward, gently lower the Knees and step off carefully

Question 8

Running

Answer 8

Apparatus Set Up: 4 springs, headpiece up, bar up

Set up - From Standing
•Lie down and center body on mat. Arms at sides.
•Places toes on the bar, feet together
•Press the carriage back

Movement/Choreography
•Lower one heel (bending the other leg)
•Press back up to two straight legs
•Change Legs

Ending/Transition
•Bend the Knees and bring the carriage back to start

Question 9

Pelvic Lift

Answer 9

Apparatus Set Up: 4 springs, bar up, headpiece up

Set up - From Running
•Place the arches of the Feet at corners of bar, rotated out slightly
•Curve the lower back off the mat, keeping the back ribs on mat

Movement/Choreography
•Press the carriage back
•Slowly return it forward

Ending/Transition
•Return the carriage forward and roll down to mat. Step off