Reformerr Sprinnnggsss Flashcards by ANJULA KELLY

Footwork

2 greens and 1 red (can add blue or red)

Option for no springs to work extra control. Need grippy socks. Heels on top, heel pockets plantar flex, toes hooked under.

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Footwork - Jumpboard with wobble board

1 red and 1 green (option to add blue)

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Side lying VMO / Glute work

1 red or 1 blue ( can do 2 reds or add 1 more blue)

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Side lying leg glute work with strap

1 R or 1 B (strap around knee or foot)

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Tendon stretch

2 greens and 1 red

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pelvic curl / bridge

1 red and 1 blue

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Pelvic bridge short/long press

1 R & 1 B or 1 R & 1 Y

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semi circle

1 red and 1 blue (low footbar)

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supine ab series

1 red and 1 yellow (or 1 red and 1 blue) low or medium footbar

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supine arm circles

1 red and 1 yellow (or 1 red and 1 blue) low or medium footbar

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coordination

1 red and 1 yellow (or 1 red and 1 blue) - low footbar

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hundreds

1 red and 1 yellow (or 1 red and 1 blue) - low footbar

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jackknife

1 red (can add a yellow for more stability)

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foot strap series

1 red and 1 blue (can do 2 red)

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leg circles

1 red and 1 blue (can do 2 red)

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frog

1 red and 1 blue (can do 2 red)

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bonus leg variations: straps on feet

1 red and 1 blue (can do 2 red)

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light spring series leg series / stretches

1 yellow or 1 blue

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single leg strap work

1 red or 1 blue

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short spine

2 red (can add yellow to make easier and provide more stability)

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long spine stretch

2 red (option to add yellow to make easier and provide more stability and support)

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rowing front series; hug a tree

1 blue or 1 red

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rowing front series: shaving

1 blue or 1 red

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rowing front series: serving bread

1 blue or 1 red

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rowing front series: tin soldier

1 blue or 1 red

bonus arm variations: forward facing arms

1 blue or 1 red

stomach massage

2 red and 1 blue - footbar is low, higher for more advanced, non slip material.

monkey and saw stretch

2 red and 1 blue

rowing back series: rowing 1

1 blue or 1 red

rowing back series: rowing 2

1 blue or 1 red

chest expansion / 6 part / thigh stretch

1 blue or 1 red

bonus arm variations: rear facing - teacups / candles

1 yellow or 1 blue

bonus arm variations: rear facing: T to L

1 blue or 1 yellow

bonus arm variations: rear facing: tricep kick backs

1 blue or 1 red

bonus arm variations: rear facing: tiny circles

1 blue

bonus arm variations: rear facing: bicep curls

1 blue and/or 1 red

bonus arm variations: rear facing: rowing

1 blue or 1 red

bonus arm variations: rear facing: butterfly

1 blue or 1 red

bonus arm variations: rear facing: church steeple

I blue or 1 red

bonus arm variations: rear facing - DOWEL bicep curls

1 blue or 1 red

bonus arm variations: rear facing - DOWEL reverse curl/forearm lift

1 red or 1 blue

reverse abs / hip flexor spine

I red or 1 blue

long box series: pulling straps

1 blue or 1 red - foot bar flat

long box series: t press

1 red or 1 blue, footbar flat

long box series: riser pull

1 blue or 1 red, non slip material

breast stroke

1 blue or 1 red (can do yellow to make easier, red is advanced)

bonus long box / hamstring work

1 red or 1 green for 2 legs, 1 blue or 1 red for one leg.

backstroke

1 red or 1 blue, long box, low footbar

teaser

1 red or 1 blue, low footbar

horseback

1 blue

bonus arm series: side facing arms

1 red or 1 blue

seated rotation and tilt variation

1 red or 1 blue (option to add yellow if using blue)

Archer

1 yellow

Mermaid

1 Red or 1 B- low to medium footbar

Scooter

1 Red or 1 Red and 1 Yellow - medium to low footbar

Eve's lunge

1 Red or 1 Red and 1 Yellow - Low or medium footbar depending on height

Standing splits

1 red and 1 Yellow. For inner thighs, can do 1 Yellow or no springs. Footbar is flat. Non slip, trainer brace the carriage.

Short box series with strap

Springs fully loaded. Foot strap in use. flat footbar.

Side overs and stretch

Springs fully loaded, short box (can be over shoulder rests) foot strap, foot bar flat

Mckenzie type lumbar rehab work

Rear facing, long box, high foot bar, foot bar on heels loose and unsecured.

Short box - climb a tree

Springs full loaded, short box, flat foot bar

Knee stretch series

1 R & 1B, footbar low or medium

tricep press knee stretch series

1 R & 1Y

Jack rabbit

1R & 1B or 1R & 1Y, low to medium foot bar

down stretch

1R & 1B or 1R & 1Y, low to medium foot bar

up stretch

1R & 1B or 1R & 1Y, low to medium foot bar

Long stretch / plank

1R & 1B or 1R & 1Y, low to medium foot bar. headrest up.

elephant

1R & 1B or 1R & 1Y, low to medium foot bar

arabesque

1R & 1B or 1R & 1Y, low to medium foot bar

front splits

1R & 1B or 1R & 1Y, low to medium foot bar

russian splits

1R & 1Y, low to medium foot bar

Tendon stretch

1R & 1B or 1R & 1Y, medium foot bar

Long back stretch

1R & 1B or 1R & 1Y, medium foot bar

Reverse knee stretch

1R or 1R &1Y

Push up front

1R & 1B or 1R & 1Y, low to medium foot bar

Push up back

1R & 1B or 1R & 1Y, low to medium foot bar. Moonbox near shoulder blocks

snake

1R & 1B or 1R & 1Y, foot bar with arm of foot bar away from carriage side