Exercise Library
Comprehensive repertoire, setup, and teaching cues
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110 exercises
The Hundred
Classic abdominal endurance and breath coordination exercise performed on the carriage with straps.
Elephant
Full-body integration and articulation exercise targeting shoulder stability, hamstring length, and core control.
Short Box Series: Round Back
Articulating spinal flexion exercise over the short box, focusing on deep abdominal wall engagement.
Knee Stretches: Round Back
Dynamic kneeling core and stability exercise focusing on spinal articulation and lower body control.
Stomach Massage: Round Back
Mid-back articulation, pelvic stability, and lower extremity coordination exercise sitting on the carriage.
Pulling Straps
Prone pulling on the long box: lying chest-off with the straps extended forward, the arms pull back along the sides and the chest lifts into thoracic extension. The foundation of the prone strap work, and the pulling balance to all the flexion in a session; Pulling Straps: T Pull is the same theme with the arms opening wide.
Swan on the Reformer
Advanced spinal extension and pelvic stability exercise.
Mermaid
Lateral flexion and thoracic opening exercise performed sitting side-saddle on the carriage.
Short Box Series: Twist
Thoracic rotation and deep abdominal core integration on the short box.
Feet in Straps: Leg Circles
Hip mobility, hamstring opening, and pelvic-lumbar stability using long straps: the legs circle in one direction only, with the pelvis still throughout.
Footwork: Single Leg
Unilateral footwork building leg strength, hip stability, and core control as each leg works independently against spring resistance.
Feet in Straps: Leg Press
Vertical leg press with feet in straps challenging quadriceps strength and pelvic-lumbar stability through the full range of motion.
Feet in Straps: Side Splits
Adductor-focused side opening with feet in straps, testing hip mobility and controlled core anchoring through a wide V.
Feet in Straps: Reverse Leg Press
Reverse leg press with feet in straps targeting the hamstrings and glutes through controlled hip extension against the springs.
Feet in Straps: Frog
Feet-in-straps frog press working the adductors and inner thighs while the pelvis stays anchored and the spine stays long.
Feet in Straps: Scissors
Rhythmic feet-in-straps scissor challenging abdominal endurance, hip flexor control, and lower body coordination.
Standing Lunge
Standing lowering lunge on the carriage: the front foot stays on the footbar while the carriage glides back and the front knee bends, then the front heel drives you home. The descending counterpart to Tree, which presses out as the standing leg straightens.
Reformer Push-Up
Full-body push-up on the footbar combining upper body strength with a long, stable plank line as the carriage travels.
Single Leg Bridge
Spinal articulation and unilateral posterior chain work bridging the hips up with one leg extended long.
Side-Lying Leg Lift
Side-lying hip abduction strengthening the gluteus medius and lateral core stability with a controlled, small range. The unstrapped, unloaded version of Reformer Star.
Chest Expansion
Standing arm opening that retracts the shoulder blades and expands the chest against spring resistance.
Reformer Star
Strapped side-lying leg lift: with the top foot in the strap the leg lifts against spring resistance, which adds load and range to the plain Side-Lying Leg Lift. Keep the supporting shoulder stacked and the waist lifted clear of the carriage.
Side Kicks
Side-lying front and back kicks developing hip mobility, gluteal control, and stable lateral posture.
Short Spine
Classical short spine massage: the feet stay in the long straps, the hips roll up and over, and the knees fold so the feet draw toward the carriage behind the head before the spine articulates down. The bent-knee, shorter-lever half of the pair whose long-lever version is Long Spine Massage.
Knee Stretches: Flat Back
Kneeling core and hip stability exercise with a long, flat spine, challenging the abdominals and hip flexors against spring tension.
Stomach Massage: Flat Back
Sitting stomach massage with a long, flat spine, pressing the carriage out from the legs while the core holds the trunk tall and stable.
Short Box Series: Flat Back
Short box hinge with a long, flat spine, articulating from the hips while the deep core holds the trunk in one straight line.
Long Stretch
Full-body plank pressing out from the footbar with feet in the straps, demanding shoulder stability, core control, and spring resistance.
Coordination
Complex classical exercise combining arm pulls with leg work and spinal flexion, testing coordination, breath, and core control.
Breaststroke
Prone spinal extension on the long box, pulling the straps back like a breaststroke to strengthen the back extensors and open the chest.
Rocking
Prone rocking on the long box, holding the ankles and rolling the body over the box for spinal extension and posterior chain control.
Standing Series: Side Splits
Standing inner-thigh work: controlled side-splitting on the carriage that targets the adductors while the spine stays tall and the weight stays even.
Cheerleader
Contemporary core exercise with the short straps: plié legs and clasped fists pressing into the straps while the abdominals drive a small curl — demanding lower-abdominal connection.
Back Rowing Front
Classical seated rowing on the long box: the pole pulls to the chest as the spine curls back and articulates up, blending arm work with deep core control.
Back Rowing Back
Classical seated rowing facing away from the footbar: the pole pulls behind the body to open the chest, retract the shoulder blades, and articulate the spine into extension.
Up Stretch
Classical press from an inverted V: hands on the footbar, hips lifted into an inverted V, the carriage presses out as the pelvis scoops up and back — full-body integration and hamstring length.
Tree
Classical standing balance: one foot on the footbar, arms reaching tall like a tree, the standing leg presses the carriage out and back for single-leg strength and control.
Tendon Stretch
Classical hamstring and calf stretch: heels on the footbar, legs straight, the carriage presses out as the body hinges from the hips with a long spine.
Squat
Classical squat on the carriage: heels on the low footbar, the knees bend into a squat as the carriage presses out, building leg strength and lower-body control.
Side Over
Classical lateral flexion over the short box: seated sideways with the feet strapped, the spine side-bends over the box while the top arm reaches long over the ear — the long-lever version, which the deep-core teaching notes pair with Teaser and Corkscrew. Short Box Series: Side Bend is the same bend with the hand behind the head.
Teaser
Classical V-sit on the long box: the spine rolls back and the legs extend into a balanced V, demanding deep abdominal control and precise articulation.
Jackknife
Classical inversion: the hips roll up and over the head into a shoulder stand, then the legs lower over the head — spinal articulation, hamstring length, and shoulder stability.
Corkscrew
Classical feet-in-straps circling: the legs circle from the hip sockets in a small, controlled arc while the pelvis stays anchored — oblique control and hip mobility.
Boomerang
Classical rolling combination: from a seated V the body rolls over the shoulder blades, the legs sweep up and over, and the sequence returns forward — the ultimate articulation test.
Control Balance
Classical shoulder balance: the spine rolls up to a vertical balance with the legs in the straps, then the legs open wide and close before the controlled roll-down.
Footwork: Wide Stance
Footwork in a wide parallel stance targeting adductor engagement, lateral pelvic stability, and even foot pressure.
Footwork: Calf Raises
Controlled heel raises and lowers against spring resistance for ankle strength, calf control, and Achilles mobility. The carriage travels out once and then stays parked while the heels work; Footwork: Heels-Lifted Press keeps the heels up through the press itself.
Footwork: Running
Dynamic alternating ankle articulation with a stable pelvis and controlled carriage movement.
Feet in Straps: Bicycles
Alternating circular leg drive with feet in straps, coordinating hip flexion and extension for core and hip control.
Feet in Straps: Walking
Alternating hip flexion and extension in an open chain, emphasizing unilateral control and pelvic stability.
Feet in Straps: Lift & Lower
Controlled lowering and lifting of both legs with straps for hamstring control and lumbopelvic stability.
Arm Circles
Scapulothoracic stability and shoulder range of motion in supine positioning with straps.
Down Stretch
Thoracic extension and anterior hip opening with shoulder depression and rib control.
Knee Stretches: Knees Off
Advanced hover-plank progression on the reformer, building on knee stretch patterns with the knees lifted.
Kneeling Side Arms
Unilateral core and shoulder stability in an upright kneeling alignment with one arm pressing the footbar.
Kneeling Chest Expansion
Kneeling arm work for thoracic extension, scapular control, and breath while maintaining carriage stability.
Quadruped Knee Tucks
Abdominal isolation in a four-point kneeling stance driving carriage movement.
Quadruped Single Leg Stretch
Asymmetrical core stability and glute activation targeting unilateral balance in four-point kneeling.
Quadruped Bird Dog
Opposite arm and leg reach for cross-body coordination, scapular stability, and anti-rotation control.
Short Box Series: Semi-Circle
Short box articulation in a semicircle: round back over to one side, then open the chest and lengthen back to centre with the pelvis anchored on the box.
Short Box Series: Climb a Tree
Dynamic hamstring flexibility and core articulation sequence from the short box.
Long Spine Massage
Long spine massage: the feet stay in the long straps and the legs stay straight and vertical as the hips roll over, so the spine articulates through its whole range with no knee bend to shorten the lever. The long-lever version of Short Spine, and the deeper inversion of the pair.
Roll Over
Overhead articulation with controlled roll-down, requiring strong core control and safe neck positioning.
Front Splits
Standing sagittal-plane lunge challenging balance, hamstrings, and hip flexors on the reformer.
Standing Backstroke
Standing rowing pattern that connects breath to arm pull, scapular control, and posterior chain.
Standing Breaststroke
Bilateral standing rowing pattern for upper-back strength, shoulder stability, and trunk control.
Side-Lying Leg Press
Unilateral side-lying press strengthening gluteus medius while maintaining pelvic alignment.
Sprinter Lunge
Alternating floor lunge on the carriage: with the front foot grounded on the floor behind the carriage and the back foot riding the carriage, the legs change over at the top of each rep so the work is continuous rather than held in one stance. The moving counterpart to Sprinter, which stays in the squat on one leg.
Eve's Lunge
Deep kneeling lunge on the carriage: with the front foot on the footbar and the back knee on the carriage, the carriage presses back to sink the hips into a hip flexor and iliopsoas stretch — the deeper counterpart to the half-kneeling Hip Flexor Stretch.
Carriage Hamstring Stretch
Single-leg supine hamstring stretch: one foot in the long strap draws toward the chest while the other knee stays bent on the carriage, so the pelvis can stay level. The one-leg counterpart to Feet in Straps: Hamstring Stretch, which takes both legs together.
Lat & Side Stretch
Lengthens latissimus dorsi and the side body while keeping the ribs supported.
Roll Up
Classical rolling articulation from supine to seated: the spine peels off the carriage vertebra by vertebra against the strap tension, then lowers with control. A deep-core staple that builds the same scooping control as its classical floor version.
Stomach Massage: Twist
Classical stomach massage with rotation: press the carriage out from the footbar with a long spine, then rotate the trunk to open the chest and challenge rotational control of the deep core.
Short Box Series: Side Bend
Short box lateral flexion with the hand behind the head: the shorter lever keeps the work in the obliques, and the return through centre is where most of the control is trained. The hand-behind-the-head counterpart to Side Over, which reaches the top arm long over the ear.
Seated Front Raises
Seated shoulder-flexion drill on the short box: raising the arms to shoulder height against strap tension while the shoulder blades stay anchored down — scapular stability and front-shoulder control.
Lying Twist Release
A supine spinal-twist release: feet wide on the footbar, hands on the shoulder rests, knees swaying side to side to unwind the spine and lower back.
Frame Hang Stretch
A supported standing decompression stretch: standing inside the reformer frame holding the shoulder rests and letting the spine hang long.
Footwork: Parallel Press Away
The essential first footwork press: feet hip-width and parallel on the footbar, pressing the carriage out and back to establish the breath-and-press pattern and lower-body tracking.
Scooter
Standing lunge-to-stand on the Reformer: push through the grounded front heel to stand tall while the back foot on the carriage stays straight, driving the carriage with control.
Sprinter
Standing squat press on the Reformer: one foot grounded and the other on the carriage against the shoulder rest; stay low in the squat and press the carriage away with leg and glute power.
Hip Flexor Stretch
Half-kneeling hip flexor stretch beside the carriage: the back knee rests on the carriage, which rolls away to lengthen the front of the hip. The supported, small-range version of Eve’s Lunge.
Cat Cow Stretch
Kneeling spinal articulation on all fours: the spine rounds into flexion and then extends into a gentle arch, moving one vertebra at a time with the breath.
Kneeling Lat Pull
Kneeling carriage pull in two phases: first drawing the carriage toward the hands from the lats, then pulling it up with the abdominals and knees while the shoulders stay over the wrists.
Feet in Straps: Circles & Reverse Circles
Hip mobility, hamstring opening, and pelvic-lumbar stability trained in both directions: the legs circle one way, then reverse through the same arc with the pelvis still.
Feet in Straps: Hamstring Stretch
Two-leg supine hamstring stretch with both feet in the long straps: the legs lengthen toward the ceiling, then draw toward the body and hold while the pelvis stays anchored. The two-leg counterpart to Carriage Hamstring Stretch, and the deeper stretch of the pair.
Child's Pose
Kneeling child's pose on the carriage — the classic spinal release: the hips settle back toward the heels, the arms reach forward, and the breath decompresses the spine to finish a session.
Seated W Raises
The short box version of W Raises: seated on the box in the short box position with a strap in each hand, the elbows draw up and back into a W and the shoulder blades squeeze together — scapular retraction from a taller, less supported seat.
Seated Lat Press
Seated arm press from the armpits: with the arms long at the sides of the body and the elbows only softly bent, the shoulder blades glide down and back so the latissimus dorsi sends the arms back toward the hips against the springs. Unlike the seated rows, nothing rows past the ribs — the elbows stay long and the work stays at the top of the armpit.
Seated Archer
Single-arm seated row on the short box: one arm draws the strap back as the other extends long, so the trunk resists the pull of the spring and the shoulder blades work independently.
Seated Row: Mid Back
Seated row on the short box with the pull aimed at the mid back, so the shoulder blades retract and depress against the springs while the spine stays long.
Seated Row: Upper Back
Seated row on the short box with the pull finishing high, so the upper back and trapezius carry the work against the springs with the chest open and the spine tall.
Footwork: Ankle Extension
The first stage of the ankle series: isolated ankle extension with the carriage parked, lifting and lowering the heels from the ankles and holding the top of the lift.
Footwork: Heels-Lifted Press
The second stage of the ankle series: keep the heels raised and press the carriage out, landing the knees softly at full extension, then draw it back into the stoppers.
Footwork: Calf Stretch
The third stage of the ankle series: at full extension, drop the ankles under the footbar to take the calf stretch, hold, then press back to full extension and return.
Pelvic Tilt
The first stage of the bridging family: an isolated pelvic tilt on the carriage that softens the low back and finds the rib-to-pelvis connection before the hips ever lift.
Glute Bridge
The full bridge on the carriage: press through the mid-foot and peel the spine up one vertebra at a time, then roll down the same path. Pulses at the top are the progression.
Standing Frame Roll Down
Standing spinal articulation inside the reformer frame: the spine peels down and rolls back up one vertebra at a time, lengthening the back line and the hamstrings with the machine parked.
Standing Ankle Rock Stretch
Supported standing ankle and calf mobility at the head of the reformer: with the hands on the shoulder rests, the weight rocks from the heels to the balls of the feet, mobilising the ankles and easing the legs.
Squat Baby Swan
A small standing spinal extension from the supported squat: with the hands on the shoulder rests, the spine lengthens and the chest lifts into a baby swan, opening the front of the body.
Cross-Body Shoulder Stretch
A standing shoulder-girdle stretch at the parked reformer: the arm draws straight across the chest and the other hand holds it in place, lengthening the back of the shoulder and the upper arm.
Footwork: V Position
Foundational footwork in a turned-out V stance: heels together and toes apart on the footbar, tracking the knees over the second toe against spring resistance.
Seated Row: Lats
Seated rowing on the short box facing the risers: the straps pull back against the springs while the spine stays long and the feet brace into the headrest.
Mid Back Press Down
Supine latissimus dorsi integration through controlled arm levers with straps.
Supine Triceps Press
Supine elbow extension against strap resistance: lying on the carriage with the elbows by the ribs, the forearms extend toward the carriage. The supine counterpart to Seated Triceps Press, which trains the same elbow action sitting tall on the short box.
Pulling Straps: T Pull
Prone T-shape pull on the long box: from the same chest-off position the arms open wide and back into a T, so the work moves to the posterior deltoids and rhomboids. The wider arm path makes it the easier of the two to keep the shoulder blades down.
Kneeling W Raises
Low-kneeling scapular-retraction drill: from a tall kneel on the carriage the elbows draw up and back into a W against strap tension, so the shoulder blades have to retract with no seat or backrest to lean on.
Seated Triceps Press
Seated elbow extension against strap tension: sitting tall on the short box with the elbows glued to the ribs, the forearms extend down and back. The seated counterpart to Supine Triceps Press, and the triceps step of the Seated Arm Series.
Overhead Triceps Extension
Overhead elbow extension from the seated short box position: with the elbows stacked beside the ears and the hands above the forehead, the forearms bend and extend while the trunk holds a tall, still column.
Squat Triceps Pulls
Supported squat with triceps work: from a squat with the hands on the shoulder rests, the elbows bend and straighten to lower and lift the body, loading the triceps and the legs together.
Overhead Triceps & Lat Stretch
A standing overhead stretch at the parked reformer: the arm reaches up beside the ear and the hand drops behind the head, lengthening the triceps and the side of the body while the ribs stay connected.