Exercise Library
Comprehensive repertoire, setup, and teaching cues
Hides exercises that list the selected condition as a contraindication. That is not a clearance — screen every client before teaching.
20 exercises of 112
Elephant
Full-body integration and articulation exercise targeting shoulder stability, hamstring length, and core control.
Single Leg Bridge
Spinal articulation and unilateral posterior chain work bridging the hips up with one leg extended long.
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.
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.
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.
Quadruped Knee Tucks
Abdominal isolation in a four-point kneeling stance driving carriage movement.
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.
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.
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.
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.
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 Series: Picking Flowers
A standing side split with a forward hinge: the legs open and both arms lift to shoulder height, then at the widest point the hands reach down to the springs to pick the flowers. The spine rolls up one vertebra at a time before the legs draw the carriage home, adding a hip hinge and spinal articulation to the adductor work.