Reformerr Variationnnssss Flashcards
Footwork variations - foot placement
- Heels - either relaxed feet or strong dorsiflexion or foot
- arches just above heels (heel pockets
- arches
- toes on bar, neutral ankle
- toes on bar, forced arch, high on releve, strong plantarflexion of foot
Footwork variations - foot position on bar
- feet together parallel
- feet hip distance parallel
- feet turned out, pilates first, heels together, toes turned out
- feet turned in, hip distance
- feet turned out, wide second
Footwork variations - single leg
- Developpe/enveloppe
- battement parallel or turned out
- under/over foot bar (threading of needle)
- jumpboard and wobble board
Side lying VMO / Glute work variations - foot placement
- heel on outside edge
- heel pocket on outside edge turned out
- arch on outside edge turned out
- toes on bar - releve / forced arch (foot on middle of bar)
- toes on bar - neutral (foot on middle of bar)
-toes on bar, knee turned out (foot on middle of bar)
Side lying VMO / Glute work variations - Knee or foot in strap
- Fire hydrant
- knee circles
- clam, feet flexed, ankles together
- reaches (knee/hip flexion)
- straight leg pull down
- inner thigh pull down (leg lifts toward sky, parallel or turned out
- straight leg circles
Tendon stretch / calf raises variations
- pilates first
- feet together
- feet parallel
- feet turned in
- calf raises/pulses
- calf stretch, heels drop
- calf stretch, self stretch, opposite toe hooks under bar
- running/prancing
- soleus work (knees bend, lower and lift heels)
- soleus stretch (knees bend, heels drop)
Pelvic curl/bridge variations - foot placement and accessories
- low footbar, or flat and use platform.
- ball between knees
- feet in first position, toes, arches or heels
- feet in wide second, toes, heels or arches
- ball between knees
- band around thighs
- magic circle around knees/thighs
Pelvic curl/bridge variations - single leg variations
- single leg, feet parallel
- single leg variation up and down knee bend or to sky, pulses with knee bent or to sky, battement or developpe, single leg reach.
Pelvic curl/bridge variations - Press variations
Short press - feet parallel, hip distance, pocket of heels on bar, toes for advanced. Pelvis is lifted, extend carriage half way out and return.
Long press -
Modified - feet parallel, hip distance, pocket of heels on bar, toes for advanced. Pelvis is lifted, extend carriage all the way out, roll pelvis down onto carriage, and return.
Advanced - feet parallel, hip distance, pocket of heels on bar, toes for advanced. Pelvis is lifted, extend carriage all the way out and return with pelvis staying lifted.
Lighter spring for advanced (R and Y for example)
Supine ab series - leg Variations
- knees in tabletop or extended to 45
- feet parallel or legs externally rotated, feet in first
- ball, band or magic circle inside or outside of knees, legs bent or extended
Supine ab series - exercise Variations
- Arms on torso, no head lift
- arms on torso, with curl, legs in table or extended
- t press, no head lift
- t press with head lift
- walking arms with or without curl
- walking arms, one leg reach (whichever arm is extended to side is the leg that extends)
- tricep press, elbows down or lifted
- tricep press, forearms slightly turn out
- Diamond/tricep press - legs in frog, diamond crybaby, press and extend everything
- obliques - legs in frog, one arm between legs and one outside.
- jumping jacks/snow angels - legs and arms open, curl
Hundreds - leg variations and accessories
- tabletop
- extended to 45
- extended to 90
- legs can lower and lift while pumping arms
- ball between ankle or knees, bent or straight legs
- magic circles inside or outside of knees or ankles, bent or straight legs
Leg circles - variations
- Legs can be turned out
- legs can be parallel
- legs can be turned in
- varying size of circles
Bonus variations - feet in straps
Swimming - breaststroke motion
smile - together 45, sweep open and up in smile.
peter pan - one knee bends turned out in frog, other leg straight to side, even tension on straps
hammer - maintain diamond shape, extended frog, heels lift and lower
V pull downs - feet in 45, open to v and close
- cog/ferris wheel, soles of feet together, circle feet both ways
- double leg stretch, feet together or foam roller detween calves
Feet in straps - Stretches
- Little buddha, can hold straps if digging into crotch
- peter pan stretch
- middle split
- hamstring stretch, feet flexed to ceiling, can pull down on straps
- happy baby, can pull down on straps
Single leg - foot in strap variations and stretches
- single leg reach - tabletop legs, extend and switch
- scissors - both legs straight and switch
- single leg circles each direction, leg not in strap can be tabletop or extended to 45
- Hamstring stretch, foot flexed to celing, opposite leg can be resting on footbar or in tabletop.
- IT stretch, flex foot, cross midline
Rowing front series - Body and leg positions
- Short box, seated
- cross legged
- moon box cross legged
- seated, legs long in front
- kneeling, feet together behind on headrest
Bonus arm variations - forward facing
- forward chest expansion, arms long by sides, slight bend, lift arms forward
- barbie arms, palms by hips
- boxing, thumb up
- waxing
- superman, hands by shoulders, press up
- salute, torso pitched forward, salute both hands and extend up.
- chopping wood, triceps, pitch torso forward, interlace fingertips
Stomach massage - variations
- Round - seated, palms gently press edge of carriage, c curve spine in flexion, toes on bar in pilates first, inhale prepare, exhale extend legs, heels drop, lift, inhale return
- Reach up - shoulders remain stacked over hips. can hold magic circle. No heel drops.
- Hands back - open chest, inhale prepare, exhale extend, inhale return. No heel drops.
- Twist - drop blue spring - sit tall, arms reach horizontal forward, as extend legs, one arm opens and twist from ribs and waist
Stomach massage - stretch variations
- Monkey - toes on bar, hip distance, hands on bar outside of feet. extend carriage, drop and raise heels.
- monkey - toes on bar wider than hips, hands on bar between feet, same as above.
- saw stretch - can be assisted - ties wide apart on bar, one hand on bar diagonally inside of foot, free arm reaches back, gaze toward back arm.
Rowing back series - chest expansion variations
- long box or kneeling
Bonus arm variations - Rear facing
- teacups and candles
- T to L
- Tricep kickbacks
- Tiny circles
- reverse flys (cross ropes)
- bicep curls
- rowing
- butterfly
- church steeple
- Dowel through straps - (bicep curl, forearm lift)
Reverse Abs / hip flexors variations
- knees in table top, shins stay parallel to ground, legs extend 12” and return
- knees in table top, legs extend to 45 and return
- Legs extend to 45, tick tock
- clam - legs and arms pike, back is on mat, open to dish V
- obliques - palms together, knees table top, reach palms to outside of knees, legs extend out and in. Can pulse upper body. Option to cradle head with outside arm.
- double crunch, elbows to knees
What is Long box series - pulling straps
Lying prone, rear facing (head towards back)
- Choke up on ropes, inhale engage scapular depressors, draw straight arms back. Exhale resist and return to start.
- Choke up on ropes and perform with legs together
- tricep extensions
- Four parts - inhale prepare, exhale pull straps, inhale lift sternum, exhale return torso, inhale return arms
- Inhale pull back and lift into extension, circle arms up and around to start
- Frame pull - Thumbs on top of rails, inhale pull straight arms until in line with armpits, exhale come back down. This can be extension in spine or maintained a ticked pelvis and flattened spine
- RISER PULL - hands on top or grabbing from top side, eblows are narrow or wide, single arm option. Inhale pull, exhale release.
- Allow pull back, head drops, for shoulder stretch.
