First Reformer Class

Beginner Both Flow Full Body ⚡ Express ⏱️ 30 mins 📋 11 Exercises

Plan Overview

A 30-minute first-timer flow for brand-new Reformer students: pulsing footwork, pelvic curl to glute bridge, dead-bug lat pulls with a spinal twist release, a seated arm series, and a supported frame-hang finish. No box, minimal spring changes, everything beginner-rated.

Sequence Flow

Warm-up 5 steps

Footwork: Parallel V-Plie

Reps: 8-10 pulses Tempo: 2:2

Transition: Heels together in V on the footbar; press out to half range and pulse at the end of range

Reformer ⚙️ Springs: 2 Green Springs Footbar: Medium Headrest: Up

⚠️ Caution: Knee Issues (Turnout from the feet can torque the knees; keep the knees tracking over the second toe and use a lighter spring.)

Focus Cue:

"Keep your knees tracking directly over the center of your toes."

Footwork: Wide Stance

Reps: 8 pulses Tempo: 2:2

Transition: Feet wide on the footbar; half range with pulses, knees tracking over the second toes

Reformer ⚙️ Springs: 2 Green Springs Footbar: Medium Headrest: Up

⚠️ Caution: Knee Issues (Keep the knees tracking over the second toes and the range small; stop if the knee complains.); Low Back Pain (Keep the pelvis anchored and the ribs down; stop if the low back aches.)

Focus Cue:

"Keep the knees tracking over the second toes in the wide stance."

Footwork: Calf Raises

Reps: 6-8 Tempo: slow

Transition: Calf stretch: balls of the feet on the bar, lower and lift the heels slowly

Reformer ⚙️ Springs: 2 Green Springs Footbar: High Headrest: Up

⚠️ Caution: Low Back Pain (Keep the pelvis anchored and the ribs down; stop if the low back aches.)

Focus Cue:

"Keep the heels in line with the toes — do not let the ankles roll."

Pelvic Tilt

Reps: 6 Tempo: 3:1

Transition: Footbar medium, 2 Green; tilt the pelvis and articulate up one vertebra at a time into the bridge

Reformer ⚙️ Springs: 2 Green Springs Footbar: Medium Headrest: Up

⚠️ Caution: Low Back Pain (Articulate slowly and keep the ribs down; stop if the low back aches.)

Focus Cue:

"Peel spine off mat one bone at a time like a string of pearls."

Pelvic Bridge

Reps: 6 Tempo: 3:1

Transition: Continue the chain — press hips tall and hold 2-3 breaths at the top, then roll down with control

Reformer ⚙️ Springs: 2 Green Springs Footbar: Medium Headrest: Up

⚠️ Caution: Low Back Pain (Articulate slowly and keep the ribs down; stop if the low back aches.)

Focus Cue:

"Peel the spine up and down one vertebra at a time."

Main Set 4 steps

Midback Press Down

Reps: 6-8 Tempo: 2:2

Transition: Dead-bug position: legs in tabletop, arms overhead in straps; ribs down, torso still. Lighten the springs to 1 Green before this block

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: High Headrest: Up

⚠️ Caution: Shoulder Impingement (Keep the press in a pain-free range; do not force the arms behind the body.)

Focus Cue:

"Keep the ribs down and the spine neutral as the arms press."

Seated Front Raises

Reps: 8 Tempo: 3:1

Transition: Sit tall facing the mirror with strap tension by your sides; raise the arms to shoulder height without raising the shoulders

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Medium

Focus Cue:

"Keep the shoulders down and away from the ears as the arms rise — no shrugging."

W Raises

Reps: 8 Tempo: 3:1

Transition: Squeeze the shoulder blades into a W, pause, lower with control

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Medium

Focus Cue:

"Squeeze the shoulder blades together as the elbows draw back into the W."

Seated Triceps Extension

Reps: 8 Tempo: 2:2

Transition: Elbows glued to the ribs — only the forearms move

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Medium

Focus Cue:

"Keep the upper arms glued to the ribs — only the forearms move."

Cool-down 2 steps

Lying Twist Release

Reps: 4-5 each side Tempo: slow breath

Transition: Feet on the outside edges of the footbar, hands grabbing the shoulder rests; lean the knees side to side

Reformer ⚙️ Springs: 1 Green Spring Footbar: Medium Headrest: Medium

Focus Cue:

"Exhale as the knees lower to one side, inhale to return through centre."

Frame Hang Stretch

Reps: ~1 min Tempo: slow breathing

Transition: Stand inside the frames and hold the shoulder rests; let the spine hang long and breathe

Focus Cue:

"Inhale to grow tall, exhale to let the spine hang and soften."

Plan Overview

Sequence Flow

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