Transition: Quick press out, heels together in V
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue: "Keep your knees tracking directly over the center of your toes."
Transition: Legs extended long at 45 degrees
Reformer ⚙️ Springs: 1-2 Blue or Yellow Springs Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue: "Inhale 2, 3, 4, 5, Exhale 2, 3, 4, 5. Pump from the back of the arms."
Transition: Lower footbar, attach long straps, small precise range
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Scissor from the hip sockets with a small, precise range."
Transition: Deep abdominal scoop on the close
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
⚠️ Caution: Hip Impingement (Deep hip flexion with the knees wide can aggravate impingement or labral irritation. Use a shallower frog position and reduce the range.)
Focus Cue: "Exhale as the legs press to a long V, inhale as the knees bend back to frog."
Transition: Release straps, mount short box transversely, secure feet under strap
Reformer ⚙️ Springs: 1 Red or Blue Spring Footbar: Down Gear: Normal Headrest: Down
Focus Cue: "Maintain the curve in your spine like you are leaning over a beach ball."
Transition: Rotate from the ribcage, hips square
Reformer ⚙️ Springs: 1 Red Spring Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Acute Lumbar Disc Herniation (Avoid end-range spinal rotation combined with flexion.)
Focus Cue: "Rotate around spine like a spiral staircase, keeping hips anchored."
7
Elephant Reps: 8-10 reps Tempo: 3:1 controlled
Transition: Remove short box, stand facing footbar, heels against shoulder rests
Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with flat back hinge.)
Focus Cue: "Imagine drawing your navel up and under your ribs as the carriage moves."
Transition: Mount long box, side-lying star
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Lift the top leg tall without tipping the torso — reach through the crown."
9
Mermaid Reps: 4 each side Tempo: 3:1 flowing
Transition: Remove long box, sit side-saddle, shin against shoulder rest
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Shoulder Impingement (Limit arm range of motion on side-bend if pain occurs.)
Focus Cue: "Keep both sitbones grounded into carriage mat throughout side-bend."