Transition: Heels together in V, quick press out
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 to feet
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
⚠️ Caution: Low Back Pain (Excessive hip extension can strain the lumbar spine. Keep the pelvis neutral and the press range small; stop if the low back aches.)
Focus Cue: "Keep the low back long and the pelvis neutral as the legs press down."
Transition: Switch legs with small precise range, keep torso still
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: 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."
Transition: Remove long box, stand facing away from footbar
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Low Gear: Normal Headrest: Medium
⚠️ Caution: Knee Issues (Deep lunges load the front knee. Shorten the stride, keep the knee tracking over the second toe, and limit depth; stop if pain occurs.)
Focus Cue: "Stack the front knee over the ankle and keep it tracking over the second toe."
Transition: Walk hands out to plank at footbar
Reformer ⚙️ Springs: 1 Blue or 1 Red Spring Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Shoulder Impingement (Repeated loaded elbow flexion can irritate the shoulders. Widen the hands, limit depth, and skip if there is active shoulder pain.)
Focus Cue: "Keep a long line from head to heels — no sagging or piking."
Transition: Lower footbar, attach long straps to feet
Reformer ⚙️ Springs: 2 Red Springs Footbar: High Gear: Normal Headrest: Up
Focus Cue: "Only make circles as large as you can maintain a quiet, still pelvis."