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.
28 exercises of 112
Reformer Push-Up
Full-body push-up on the footbar combining upper body strength with a long, stable plank line as the carriage travels.
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.
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.
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.
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 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.
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.
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.
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.
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.
Standing Series: Side Splits + Lateral Arm Raises
Standing side splits with a lateral arm raise: the legs open as both arms lift out to the sides until they are in line with the shoulders, then the arms and the carriage return together. The arm path adds a frontal-plane balance and shoulder-control challenge without taking the arms overhead or above shoulder height.