Exercise Library
Comprehensive repertoire, setup, and clinical cues
Feet in Straps: Leg Circles
Hip mobility, hamstring opening, and pelvic-lumbar stability using long straps.
Pelvic Tilt
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.
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.
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.
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.
Up Stretch
Classical standing work: 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.
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.
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.
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.
Down Stretch
Thoracic extension and anterior hip opening with shoulder depression and rib control.
Quadruped Single Leg Stretch
Asymmetrical core stability and glute activation targeting unilateral balance in four-point kneeling.
Short Box Series: Semi-Circle
Bridge with controlled hip extension and spinal articulation on the short box, challenging hamstrings and pelvic stability.
Short Box Series: Climb a Tree
Dynamic hamstring flexibility and core articulation sequence from the short box.
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.
Side-Lying Leg Press
Unilateral side-lying press strengthening gluteus medius while maintaining pelvic alignment.
Sprinter Lunge
Dynamic single-leg lunge pattern challenging hip power, glute activation, and trunk control.
Eve's Lunge
Deep hip flexor and iliopsoas stretch utilizing moving carriage spring support.
Carriage Hamstring Stretch
Active dynamic stretch targeting posterior leg length and hip articulation using carriage tension.
Pelvic Bridge
Segmental spinal articulation with glute and hamstring activation against spring resistance, avoiding lumbar compression.
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
Kneeling hip flexor stretch on the carriage: half-kneel with one knee on the ground and the other knee on the carriage, then send the carriage knee back to lengthen the front of the hip.