Lesson Plans
Curated sequence flows and session templates
Full Body Reformer Essentials
A balanced 50-minute classical flow focusing on foundational alignment, footwork dynamics, and spinal mobility.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 7 more...
Core & Articulation Masterclass
An intense target session emphasizing deep abdominal scoop, segmental spinal flexion, and spinal extension control.
- • Footwork: Parallel V-Plie
- • Pelvic Curl
- • The Hundred
- + 7 more...
Modern Reformer Foundations
A welcoming 45-minute beginner flow introducing footwork, core stability, and controlled articulation on the Reformer. Accessible regressions throughout so new students build confidence and alignment.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 6 more...
Lower Body Strength & Stability
A 45-minute lower-body powerhouse session targeting legs, glutes, and hip stability through Modern Reformer footwork and strap work. Strong spring resistance builds endurance and control.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • Feet in Straps: Leg Press
- + 6 more...
Upper Body & Core Integration
A 45-minute session pairing new arm and back strap work with classic core articulation. Push-ups, rows, and chest expansion build upper-body strength while the deep core stays anchored.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Short Box Series: Round Back
- + 7 more...
Power & Flow: Advanced Modern Reformer
An advanced 45-minute Modern Reformer flow built around dynamic strap sequences, standing power work, and push-up strength. Demanding coordination and control at pace.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Feet in Straps: Reverse Leg Press
- + 6 more...
Spine Articulation Deep Dive
A 45-minute intermediate session devoted to segmental spinal articulation, from pelvic curl and single-leg bridge to short box rolling and strap-based core scooping. Precision and breath over speed.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Pelvic Curl
- + 7 more...
Glute & Posterior Chain Focus
A 45-minute intermediate session firing the glutes, hamstrings, and posterior chain through bridges, strap presses, and standing lunges. Ends with a deep hamstring release in Elephant.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 7 more...
Express Morning Flow
A brisk 30-minute beginner flow to wake up the body before the day begins. Footwork, breath, and a gentle stretch leave you mobilized and energized.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 4 more...
Total Body Integration
A complete 60-minute advanced journey through the Modern Reformer repertoire, integrating legs, core, back, and arms into one continuous, powerful flow. Finishes with lengthening strap work.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 12 more...
Classical Reformer Flow
An intermediate 45-minute journey through the classical Reformer repertoire — footwork, short box articulation, kneeling work, and prone extension — sequenced the traditional way for rhythm, flow, and whole-body endurance.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Short Box Series: Round Back
- + 6 more...
Core & Articulation Foundations
A welcoming 45-minute beginner session pairing gentle footwork with core scooping and segmental spinal movement. Accessible regressions throughout so new students find their deep abdominals.
- • Footwork: Parallel V-Plie
- • Pelvic Curl
- • The Hundred
- + 4 more...
Advanced Core Control
A demanding 45-minute advanced session for the deep core: long-lever Hundred, strap-based scooping, and precise short box articulation. Control and breath under load — no momentum.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Feet in Straps: Scissors
- + 6 more...
Dynamic Power Flow
A 45-minute intermediate flow built for rhythm and coordination — dynamic footwork, standing power, push-up strength, and fast strap work. Strong springs, quick transitions, athletic pace.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 6 more...
Gentle Spine Mobility
A soothing 45-minute beginner session devoted to segmental spinal mobility — articulation from the pelvic curl through the short box, ending with lengthening strap circles and mermaid.
- • Footwork: Parallel V-Plie
- • Pelvic Curl
- • Single Leg Bridge
- + 5 more...
Legs & Glutes Foundations
A 45-minute beginner session awakening the legs, glutes, and hip stability through footwork, strap presses, and bridging. Strong spring support and clear alignment cues throughout.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • Feet in Straps: Leg Press
- + 5 more...
Advanced Upper Body Strength
A 45-minute advanced session for the arms, shoulders, and back: rows, chest expansion, push-ups, prone pulling, and star work. Demanding load with precise scapular control.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Seated Row
- + 6 more...
Express Core & Glutes
A brisk 30-minute intermediate express pairing core scooping with glute work — bridging, frog presses, and a hamstring release in Elephant. Efficient, focused, and done.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Pelvic Curl
- + 3 more...
Total Body Strength
A complete 60-minute intermediate session integrating legs, core, back, and arms into one balanced strength flow, from footwork to prone extension, ending with lengthening mermaid.
- • Footwork: Parallel V-Plie
- • Footwork: Single Leg
- • The Hundred
- + 9 more...
Express Power
A sharp 30-minute advanced express: long-lever Hundred, strap power work, standing lunges, and push-ups at pace. Maximum intensity in minimum time.
- • Footwork: Parallel V-Plie
- • The Hundred
- • Feet in Straps: Reverse Leg Press
- + 4 more...