Exercise Library
Comprehensive repertoire, setup, and clinical cues
Footwork: Parallel V-Plie
Foundational warm-up focusing on alignment, lower extremity tracking, and core stability against spring tension.
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 spinal extension exercise focusing on posterior chain, thoracic extension, and scapular stabilization.
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.
Pelvic Curl
Foundational spinal articulation and posterior chain strengthening exercise.
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
Dynamic standing lunge on the carriage building single-leg strength, balance, and posterior chain control against spring resistance.
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.
Seated Row
Seated pulling exercise strengthening the back and shoulder blades as the arms row against spring resistance.
Chest Expansion
Standing arm opening that retracts the shoulder blades and expands the chest against spring resistance.
Reformer Star
Side-lying leg lift with the top foot in a strap, blending lateral core control with hip abduction strength.
Side Kicks: Front & Back
Side-lying front and back kicks developing hip mobility, gluteal control, and stable lateral posture.
Short Spine
Classical feet-in-straps exercise rolling the spine up and over, combining spinal articulation with hamstring length and deep core control.
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.
Arms Pulling Straps
Prone arm work on the long box pulling the straps toward the hips, building the upper back and shoulder stabilizers against spring resistance.