reformer repetoire

Question 1

reformer foot series heels

Answer 1

laying on carriage
heels on foot bar
bend and straighten legs to push the carriage in and out

Question 2

reformer foot series toes

Answer 2

laying on carriage toes on footbar

straighten legs to push carriage out, bend to return

Question 3

reformer foot series lift and lower

Answer 3

laying on carriage toes on foot bar
legs striaght
drop heels below bar push back up
calf raise

Question 4

reformer foot series walking

Answer 4

laying on carriage 
toes on foot bar legs straight 
bend on leg and drop heel of other leg below foot bar 
swap 
aka prancing

Question 5

reformer second series parallel

Answer 5

laying on carriage, toes or heels on corners of foot bar

bend and extend legs

Question 6

reformer second series external rotation

Answer 6

laying on carriage toes or heels on corners of footbar
knees externally rotated as wide as the footbar
extend and flex

Question 7

reformer second series internal rotation

Answer 7

laying on carriage, heels on footbar

knees internally rotated, flex and extend

Question 8

monkey stretch

Answer 8

seated on carriage, toes or heels on foot bar, hands hold foot bar either inside or outside of feet
push away with the legs while upper body bends forward over legs
return to starting postion

Question 9

reformer single leg series table top

Answer 9

supine, ball of one foot on footbar
other in tt
bend and straighten footbar leg
gesture leg stays at 90

Question 10

reformer single leg series

bicycle

Answer 10

supine one leg table top other ball of other foot on footbar
footbar leg extends gusture leg stays at 90
footbar leg bends, gesture leg extends over the footbar at 45

Question 11

reformer single leg series

single heels

Answer 11

supine heel of one foot on fb
gesture leg extended to 45, foot flexed
FB leg extends and bends gesture leg stays still

Question 12

reformer foot series side plié

Answer 12

side lying nuetral spine position
underneath leg flexed and supported on carriang
top leg flexed foot on foot bar
bend and extended top leg

top leg can also be externally rotated

Question 13

mid back series plough

Answer 13

supine, hands in straps over shoulder flexed at 90

exhale draw hands to hips

Question 14

mid back series triceps

Answer 14

supine hands in straps
shoulder neutral elbows at 90
straighten arms to hover off carriage
legs tt

Question 15

mid back series forty five degrees

Answer 15

supine legs tt hands in straps
arms long hovering above the carriage by hips
flex and abduct arms out on 45 angle until level with the shoulder joints
return

Question 16

midback series side arms

Answer 16

supine hands in straps legs tt
arms at side
arms go to a t

Question 17

mid back series arm circles

Answer 17

supine, legs tt hands in straps

arms long at hips, draw circles with arms, reverse

Question 18

mid back hundreds

Answer 18

supine lets tt hands in straps
arms hover off carriage, pump arms
abdo prep
legs extended

Question 19

cat arm dissociated

Answer 19

4 point facing the pulleys hands on rails slightly above shoulder height knees behind shoulder pads
pull shoulders over hands, hips stay still
flex shoulders to 90 degrees

Question 20

cat hip dissociated

Answer 20

4 point hands on rails, knees behind shoulder pads
use hips to pull carriage in
knees under hips,

Question 21

feet in straps bend and stretch

Answer 21

suppine feet in straps
legs in tt
legs extend to 45
parrallel, internal, external rotation

Question 22

feet in straps lift and lower

Answer 22

supine feet in straps 
striaght legs over hips 
extends to 45 degrees 
repeat 
parallel internaland external rotation

Question 23

diamone

Answer 23

supine feet in straps
hips externally rotated and flexed to 120, knees at 90, heels together, balls of feet apart
legs forming diamond shape
lift nad lower legs while maintaining a diamond shape in between legs

Question 24

adductor stretch

Answer 24

suppine feet in straps
straight legs over hips abduct the hips carriage doesn’t move
return to 90 over hips

Question 25

feet in straps slices

Answer 25

suppine feet in straps hips flexed to 45 knees extended parallel alignment hinge one hp to 90 flexion, at the same time flex the other hop and knee one leg bends one leg straightened

Question 26

feet in straps beats

Answer 26

feet in straps, legs tt extend legs on diagonal beat the legs together rapidly three times return to starting position/tt

Question 27

feet in straps frog

Answer 27

supine feet in straps legs straight at 45 flex hips to 90 keep carriage still, flex knees to 90, externally rotate the knees, heels stay together, form diamond shape with the legs keep the carriage still and keep the thighs still in placeand extend the knees feet to reach to the sides adduct the legs to meet extended at 45 degrees repeat

Question 28

feet in straps stag

Answer 28

suppine feet in straps one foot bends in toward the groin, other leg extends out to the side straight swap legs

Question 29

co-ordination

Answer 29

supine legs in tt hands in straps neutral shoulders, elbows bent to 90, palms facing footbar extend the elbow,arms hover beside hips over carriage simultaneously extend legs to 45 hold upper body position beat legs together three times return to starting postion

Question 30

short spine

Answer 30

suppine feet in straps legs extended at 45 legs come to 90 legs draw up over nad back of body, peeling lower back middle back off the carriage carriage closed externally rotate the hips, knees bend to 90, heels connect roll back back onto carriagen maintaining the distance between knees and chest until lower back reaches carriage legs push out, stay externally rotated, wide circle around till inline with foot bar, return to parallel, adduct legs together

Question 31

back rowing series plough

Answer 31

seated facing pulleys, legs over head rest, hands in straps plough movement of arms shoulders flex to approx 90 draw carriage in, flex to neutral

Question 32

back rowing series open book

Answer 32

seated facing pulleys, legs over head rest, straps crossed over, loops over elbows shoulders and elbows flexed to 90 palms facing inwards horizontally abduct the shoulder joints to move the carriage outwards horizontally adduct the shoulders controlling return of the carriage

Question 33

back rowing series biceps

Answer 33

seated facing pulleys, legs over head rest, hands in straps, hands at shoulder level flex elbows to 90 degrees, keeping upper arms still and wrist neutral to move the carriage out return to starting position controlling the return of the carriage

Question 34

back rowing series triceps

Answer 34

seated facing pulleys, legs over head rest, hands in straps elbows flexed to 90 beside waist extend the elbows keeping them by the waistm controlling the return of the carriage, keep wrists neutral

Question 35

back rowing series, roll down

Answer 35

seated facing pulleys, legs over head rest, hands in straps roll off the sit bones, c curve spine draw hand to ches, elbows go wide roll over the hips, maintaining c curve arms go long in front restack spine

Question 36

back rowinbg series roll down with biceps

Answer 36

seated facing pulleys, legs over head rest, hands in straps roll off the sit bones, c curve spine keep arms extended at shoulder height flex elbows to approx 90 in biceps curl toward face, repeat three times roll over the hips, maintaining c curve arms go long in front restrack spine

Question 37

back rowing series, roll down with biceps

Answer 37

seated facing pulleys, legs over head rest, hands in straps roll off the sit bones, c curve spine draw hand to ches, elbows go wide rotate the spine to one side, extend elbows to make a v shape with arms return to centre, repeat on other side roll over the hips, maintaining c curve arms go long in front restrack spine

Question 38

side arm series internal rotation

Answer 38

sitting crossed leg facing side of carriage hand closest to the pulleys holds strap in hand shoulder externally rotated, elbow held by the waist and flexed to approx 90, palm facing inwards internally rotate the shoulder joint to move the carriage out, keep the shoulder set externally roate the shoulder joint to control the return of the carriage

Question 39

side arm series external rotation

Answer 39

cross legged facing side of carriage strap in hand closest to foot bar, shoulder joint internally rotated, elbow held by waist at 90 palm facing inwards externally rotate the shoulder joint to move the carriage out internally roate the shoulder to control the return of the carriage

Question 40

side arm series abduction

Answer 40

high kneeling on carriage, leg against pulling footbar side hand holding strap arms long, palm facing inward abduct shoulder to approx 90 degrees to move the carriage out adduct the shoulder to return to neutral repeat

Question 41

side arms series adduction

Answer 41

high kneeling on carriage pully side hand hold strap shoulder abducted to approx 90 adduct the shoulder to draw arm in to beside body and move the carriage out abduct the the shoulder to return to starting position control the return of the carriage

Question 42

side arm series draw sword

Answer 42

high kneeling on carriage foot bar side hand holding strap, arm across body, shoulder internally rotated flex the elbow to lead the movement, abduct and externally rotate the shoulder and extend the elbow at 100 flex the elbow, adduct and internally rotate the shoulder joint back to start position

Question 43

spine twist

Answer 43

seated on carriage acing the side, pulley hand holding strap, hands folded on top of each other, arms rounded like holding a beach ball rotate spine to one side, arms stay still in front of body repeat other side

Question 44

front rowing series plough

Answer 44

seated cross leged againt shoulder blocks facing footbar straps in hands beside hips flex shoulders to 90 to move cariirage out palms stay facing up return to side repeat

Question 45

front rowing second position

Answer 45

seated on carriage facing footbar straps in hands arms long in front of shoulders flexed to 90 horizontally abduct the arms to form at t shape return to starting position

Question 46

front rowing offering

Answer 46

``` seated facing footbar straps in hands, elbows bent to 90 beside waist extend arms and flex shoulders to 90 horizontally abduct arms to t position return to 90 return to stating postion ```

Question 47

front rowing series salute

Answer 47

seated facing footbar straps in hands, backs of parms at forehead extend arms straight at 100 degrees palms rotate to face down return to staritng postio

Question 48

arms pulling straps long bow plough

Answer 48

long box postion, head over head rest, chest just off box, hands hold straps shoulder flexed to 1oo reaching overhead stabilse shoulders and draw arms to hover long beside body return to starting position

Question 49

arms pulling straps on long box airplane

Answer 49

long box postion, head over head rest, chest just off box, hands hold straps arms in t shape at shoulder height, glide palms down arms to pockets, gently lift sheet for cervical and thoracic extension

Question 50

arms pulling straps on long box triceps

Answer 50

long box postion, head over head rest, chest just off box, hands hold straps elbows flexed and resting beside the waist extend the elbows to pockets to move the carriage out rebend elbows to control return of the carriage

Question 51

feet pulling straps on long box hamstrings

Answer 51

laying on long box facing foot bar straps over ankles bend knees to pull carriage re extend to control return of the carriage

Question 52

feet pulling straps side leg press

Answer 52

side lying bottom leg flexed and rested on carriage strao over top foot, hip and knee bent to 90 extend top leg long toward footbar tomove carriage out, rebend to control return of the carriage

Question 53

feet pulling straps side kicks

Answer 53

side lying, bottom leg bent resting on carriage strap over foot of top leg, extend in front of body approx 90 glide leg back in line with body at hip height flex hip to return to starting position control return f the carriage

Question 54

feet pulling carriage side leg lift

Answer 54

side lying, bottom leg bent resting on carriage strap over foot of top leg, leg extended hip flexed to approx 45 lift the top leg up over hip and lower to hip height

Question 55

short box series roll back

Answer 55

short box postion, seated facing foot bar,, feet in foot strap arms in cossack position roll off sit bones, c curve the spine, arms lift up in line with face roll forward over the knees maintaining c curve, restack spine

Question 56

short box series roll back with a twist

Answer 56

short box postion, seated facing foot bar,, feet in foot strap arms in cossack position roll back c circle arms stay in front of chest, rotate to either side roll over legs maintaining c curve restack spine

Question 57

short box series twist

Answer 57

short box postion, seated facing foot bar,, feet in foot strap sitting tall with arms over head, twist to one side an d then the other keeping the pelvis still, allow the neck and arms to follow the movement