Exercise Library
Comprehensive repertoire, setup, and clinical cues
Reformer Push-Up
Full-body push-up on the footbar combining upper body strength with a long, stable plank line as the carriage travels.
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.
Breaststroke
Prone spinal extension on the long box, pulling the straps back like a breaststroke to strengthen the back extensors and open the chest.
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.
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.
Midback Press Down
Supine latissimus dorsi integration through controlled arm levers with straps.
Tricep Press
Elbow extension against strap resistance for triceps strength and stable shoulder alignment.
Arm Circles
Scapulothoracic stability and shoulder range of motion in supine positioning with straps.
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.
Pulling Straps II
Posterior deltoid and rhomboid integration in high horizontal abduction on the long box.
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.
Seated Front Raises
Seated shoulder-flexion drill: raising the arms to shoulder height against strap tension while the shoulder blades stay anchored down — scapular stability and front-shoulder control.
W Raises
Seated scapular-retraction drill: drawing the arms into a W shape against strap tension while the shoulder blades squeeze together.
Seated Triceps Extension
Seated elbow-extension drill against strap tension for the triceps with stable shoulder alignment.
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.