reformer repetoire Flashcards
reformer foot series heels
laying on carriage
heels on foot bar
bend and straighten legs to push the carriage in and out
reformer foot series toes
laying on carriage toes on footbar
straighten legs to push carriage out, bend to return
reformer foot series lift and lower
laying on carriage toes on foot bar
legs striaght
drop heels below bar push back up
calf raise
reformer foot series walking
laying on carriage toes on foot bar legs straight bend on leg and drop heel of other leg below foot bar swap aka prancing
reformer second series parallel
laying on carriage, toes or heels on corners of foot bar
bend and extend legs
reformer second series external rotation
laying on carriage toes or heels on corners of footbar
knees externally rotated as wide as the footbar
extend and flex
reformer second series internal rotation
laying on carriage, heels on footbar
knees internally rotated, flex and extend
monkey stretch
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
reformer single leg series table top
supine, ball of one foot on footbar
other in tt
bend and straighten footbar leg
gesture leg stays at 90
reformer single leg series
bicycle
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
reformer single leg series
single heels
supine heel of one foot on fb
gesture leg extended to 45, foot flexed
FB leg extends and bends gesture leg stays still
reformer foot series side plié
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
mid back series plough
supine, hands in straps over shoulder flexed at 90
exhale draw hands to hips
mid back series triceps
supine hands in straps
shoulder neutral elbows at 90
straighten arms to hover off carriage
legs tt
mid back series forty five degrees
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
midback series side arms
supine hands in straps legs tt
arms at side
arms go to a t
mid back series arm circles
supine, legs tt hands in straps
arms long at hips, draw circles with arms, reverse
mid back hundreds
supine lets tt hands in straps
arms hover off carriage, pump arms
abdo prep
legs extended
cat arm dissociated
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
cat hip dissociated
4 point hands on rails, knees behind shoulder pads
use hips to pull carriage in
knees under hips,
feet in straps bend and stretch
suppine feet in straps
legs in tt
legs extend to 45
parrallel, internal, external rotation
feet in straps lift and lower
supine feet in straps striaght legs over hips extends to 45 degrees repeat parallel internaland external rotation
diamone
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
adductor stretch
suppine feet in straps
straight legs over hips abduct the hips carriage doesn’t move
return to 90 over hips
feet in straps slices
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
feet in straps beats
feet in straps, legs tt
extend legs on diagonal
beat the legs together rapidly three times
return to starting position/tt
feet in straps frog
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
feet in straps stag
suppine feet in straps
one foot bends in toward the groin, other leg extends out to the side straight
swap legs
co-ordination
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
short spine
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
back rowing series plough
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
back rowing series open book
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
back rowing series biceps
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
back rowing series triceps
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
back rowing series, roll down
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
back rowinbg series roll down with biceps
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
back rowing series, roll down with biceps
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
side arm series internal rotation
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
side arm series external rotation
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
side arm series abduction
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
side arms series adduction
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
side arm series draw sword
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
spine twist
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
front rowing series plough
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
front rowing second position
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
front rowing offering
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
front rowing series salute
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
arms pulling straps long bow plough
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
arms pulling straps on long box airplane
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
arms pulling straps on long box triceps
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
feet pulling straps on long box hamstrings
laying on long box facing foot bar
straps over ankles
bend knees to pull carriage
re extend to control return of the carriage
feet pulling straps side leg press
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
feet pulling straps side kicks
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
feet pulling carriage side leg lift
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
short box series roll back
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
short box series roll back with a twist
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
short box series twist
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
short box series leans
short box postion, seated facing foot bar,, feet in foot strap
arms overhead rotate to one side, lean back maintaining the rotation of the spine
return to upright twist to other side, repeat
short box series the tree
short box postion, seated facing foot bar, one foot in foot strap
one foot held in hands, knee and hip flexed
extended the bent knee and maintain the relationship between the trunk and the femur, equal weight on hips
flex knee nad return to start position, repeat three times
on the final repetition maintain the knee extension and tilt the pelvis backwards until the weight in heind the hips and articulate the spine over the box as far as articulation allows
hands walk down the leg to hold the thigh
restack the spine walking the hands back up to the foot
rebend the knee
short box series mermaid
short box postion, pulley leg flex on the box, top leg extended foot in foostrap
arms wide in t shape
shift the weight tot he right and lengthen the entire spine into a long diagonal line from the top leg to the crown of the head, both sides of the torso equally long
simultaneously reach the left arm over head within the peripheral vision and place the right arm forward (same as mermaid seated on the floor
laterally flex the spine through the midline and to the left, shift weight on to the sitting bones
reverse bias stretch the arms
short box series mermaid with a twist
seated on box, one left bent a=on box other lonbg in foot strap
flow through mermaid, hold in the later flexion, rotate the chest to face the ground and float the arms out to the side
restack through the mid line and over to the other side to reverse the stretch
short box series bow and arrow
mermiad starting postion, top arm extended overhead, bottom arm holding waist, body in a long diagonal line
flex the spine into parrallely alignment with the floor, return to diagonal line
canbe done with arms crossed over chest
knee stretches straight back
kneeling on carriage facing the footbar with the feet against the shoulder pads, hands on foot bar shoulder distance apart
shoulders flexed to 45, body behind hands
engage the glutes and extend the hips to find a long half plank position
flex the hips to draw the knees back under the hips
knee stretches round back
kneeling on carriage, back rounded, hands on footbar, shoulders flexed to 45 body behind the bands
extend and flex the hips to draw the carriage in and out
knee stretches knees off
kneeling on carriage, hands on foot bar, knees hover, extend hips toplank, flex hips to draw carriage in knees under hips
shoulders over hands
long stretch
plank postion with feet at shoulder rests and hands on foot bar, shoulders over hands
extend the shoulders to move the carriage towards the pulleys, pushing away from the footbar
flex the shoulders to 90 to draw shoulders over hands and pull carriage toward footbar
down stretch
kneeling on carriage with hands on foot bar
spine flexed into c curve from the crown of the head to the tailbone
extend knees and hips to press the carriage outwards, lengthen and then extend the spine from the tailbone to the crown of the head
extend the shoulders to glide carriage inwards maintaining the extension of the spine
repeat this movement three times with spine in extension
flex the knees and hps simultaneously flexand c curve the spine and control the return of the carriage
elephant straight back
standing on carriage backs of ankles resting at the front of the shoulder blocks,hands resting on the footbar. back straight pelvis neutral
engage the glutes and extend the hips and move the carriage outwards as far as possible, maintaining lumbo pelvic alignment
flex the hips to return to starting position
feet stay flat on the carriage, bum stays high
body is in lon diagonal line with arms
elephant round back
standing on carriage with backs of feet at shoulder blocks, aarms extended over the head resting on the footbar, long diagonal line from hands to bum,, body pushed back from foot bar
back rounded
push carriage away by extending the hips as far as possible will maintaining the spinal flexion
up stretch
standing on cariiage, feet against shoulder blocks, hands on foot bar, shoulders flexed diagonally away from footbar
pelvis tilted, rounded though lumbar, feet under hips
extend the hips and move the carriage outwards as far as possible maintianf the flexion of the spine
then keeping the carriage out, lengthen out the spine into plank position, initiating from the tailbone to the crown of the head
maintain plank positon and extend the shoulders to bring the shoulders over the hands and start to return the carriage.
continue returning the carriage as the spine flexes initiating from the crowing of the head to the tailbone to form a deep spinal flexion curve and pulling the feet back under the pelvis to return to starting position
chest expansion
kneeling facing pulleys knees against shoulder pads hands in straps arms long in front of body palms facing inwards
maintaining stabilisation of the hips spine and shoulders, extend the arms back towards and possibly behind hody as far as stabilation allows
maintain arm position and turn head to either side
return arms to starting position
mermaid
mermaid seated on carriage one arm on foot bard
lift the gesure arm over the shoulder
apply gentle pressure through the hand on the footbar to extend this arm
laterally flex the spine toward the foot bar, lift the gestuer arm over toward the footbar
restack and reverse bias the stretch
same as mermaid on the mat, with bottom arm pushing carriage away pushing the footbar
mermaid with rotation
mermaid seated on the carriage
mermaid stretch over toward the footbar
place the hand of the gesture arm on the foot bar so the hands are positioned shoulder width apart
flex spine so chest is facing the floor
flex the elbows to glide the carriage in maintaining spinal flexion
press the carriage outwards
repeat three times
keeping the carriage pushed outwards rotate and extend the spine aeay from the foot bar to return to the mermaid position
lift the upper most arm off the foot brand over head stretch
flex the support elbow to glide the carriage inwards
lower the gesture arm to return to starting position
feet in straps circles
suppone feet in straps, legs extended at 45, legs connected
flex the hips to 90
abduct the hips slightly wider than shoulders, then circle legs downwards abducting them together, maintain parallel alignment
can be reversed
parralllel external rotation internal rotation
shoulder bridge
lying on carriage with feet on footbar
tuck the pelvis to peel the spine off the carriage to come to a shoulder bridge
long line from shoulders to knees
shoulder bridge with leg extension
suppine with feet on footbar
roll up to shoulder bridge, hold position
extend legs to glide the carriage out, lower the pelvis into a long diagonal line from the shoulders to the ankles
flex the hips and knees, simultaneously lift the pelvis to return to the high bridge position
standing side series abduction and adduction
standing side on reformer one foot on the platform one on the edge of the carriage
feet knees and hips in parallel alignment, tall posture
abduct (split) the legs keeping the knees extended to move the carriage outwards
adduct the hips, drawing legs back together to draw the carriage back to stopper
repeat
standing side series plie carriage out
standing side on reformer one foot on the platform one on the edge of the carriage
feet knees and hips in parallel alignment, tall posture
hold the carriage still and bend the knees
knees still bend abduct the legs evening away from the midline maintaining lower back stabilisation
holding legs apart and carriage out, straighten legs and come to stand tall
adduct the legs back together to starting position
standing side series plie carriage in
standing side on reformer one foot on the platform one on the edge of the carriage
feet knees and hips in parallel alignment, tall posture
send carriage out with straight legs
hold carriage still, bend the knees into squat, adduct the legs back together
extend knees and stand tall
standing carriage side series
carriage leg pressing
standing side on reformer one foot on the platform one on the edge of the carriage
feet knees and hips in parallel alignment, tall posture
squat to bend legs, keep weight over platform foot and extend carriage leg out straight to send carriage away, draw the carriage back in by being the leg
stand tall
standing side series platform leg pressing
standing side on reformer one foot on the platform one on the edge of the carriage
feet knees and hips in parallel alignment, tall posture
bend knees to squat, push carriage out by extending the platform leg weight stays over carriage foot, rebend the platform leg to return carriage to stopper
repeat, and stand tall
standing side series skating
standing side on reformer one foot on the platform one on the edge of the carriage
feet knees and hips in parallel alignment, tall posture
squat
keep weight on the carriage foot and extend the hip and knee of the platform foot to press the carriage out
keep the carriage still and pelvis level and flex the hip and knee of the platform leg to transfer weight through the center and then into the platform leg, carriage leg is now straight
then fled the hip and knee of the carriage leg to pull the carriage in and bring weight evenly though both legs
single thigh stretch
high kneeling facing footba, ball of the left foot on the footbar in line with the left left hip right leg placed on carriage
extend the right hips and deepened the lunge to move the carriage outward
simultaneously reach upwards through the right arm toincrease the stretch
maintain netura pelvis
scooter
standing with outside leg under gears and inside leg against foot bar, bend into standing leg and bend and extending the gesture leg to move the carriage in and out
long diagonal line from extended leg to top of head
chest over knee, knee over toe
standing hip flexor stretch
standing with outside leg under gears and inside leg against foot bar
engage the glutes and extend the carriage leg lift knee off the carriage, maintain neutral with the body weight forwards, chest over knee
flex the front knee to deepen the stretch
standing hamstring stretch
standing with outside leg under gears and inside leg against foot bar
extend back leg out
then extend from leg with chest reaching forwards over chest, hips stay square
