Transition: Warm the feet and legs, 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: Roll down one vertebra at a time
Reformer ⚙️ Springs: 2 Red or 2 Red + 1 Blue Springs Footbar: Medium Gear: Normal Headrest: Up
Focus Cue: "Peel spine off mat one bone at a time like a string of pearls."
Transition: Feet flat on footbar or tabletop, scoop deep
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: From the Hundred, reach the arms overhead into the straps for Coordination.
Reformer ⚙️ Springs: 1 Blue or 1 Yellow Spring Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Involves loaded spinal flexion; substitute with stable, neutral-spine versions.)
Focus Cue: "Coordinate the exhale with the arm pull and the leg press."
Transition: 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: Kneel on carriage, balls of feet against shoulder rests
Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Down Gear: Normal Headrest: Down
Focus Cue: "Keep your shoulders stable over your wrists as your knees glide in and out."
Transition: Return to short box, rotate from the ribcage
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."
Transition: Place long box on carriage, lie prone with chest off the edge
Reformer ⚙️ Springs: 1 Blue or 1 Red Spring Footbar: Down Gear: Normal Headrest: Down
Focus Cue: "Exhale to sweep straps back and float chest up; inhale to resist on the return."
Transition: Mount the long box prone — chest off the front edge — for Breaststroke.
Reformer ⚙️ Springs: 1 Blue or 1 Red Spring Footbar: High Gear: Normal Headrest: Down
Focus Cue: "Lift from the upper back, not the neck — keep the gaze down."
Transition: Hands on footbar, press out to a long line
Reformer ⚙️ Springs: 1 Red or 2 Blue Springs Footbar: High Gear: Normal Headrest: Down
Focus Cue: "Maintain shoulder-over-wrist alignment as carriage comes home."