Transition: Press through heels, squeeze glutes on the return
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: Single leg on footbar, glutes engaged
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Up
Focus Cue: "Track the working heel and toe over the second toe the whole way out and back."
Transition: Feet flat on footbar, knees bent, core anchored
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: Squeeze glutes at the top of the bridge
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: Extend one leg, hips stay square
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Low Gear: Normal Headrest: Down
Focus Cue: "Roll the spine up one vertebra at a time and roll down the same way."
Transition: Lower footbar, attach long straps to feet
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Anchor the sacrum and keep the lower ribs soft as the legs extend."
Transition: Side-lying, leg sweeps front and back
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Exhale to kick the leg forward, inhale as it sweeps back."
Transition: Stand facing away from footbar, back foot on carriage
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."
9
Rocking Reps: 4-6 reps Tempo: Controlled
Transition: Mount the long box prone and reach back for the ankles — Rocking.
Reformer ⚙️ Springs: 1 Blue or 1 Red Spring Footbar: High Gear: Normal Headrest: Down
⚠️ Caution: Acute Lumbar Disc Herniation (Avoid end-range extension and rocking; keep the lift small and controlled.)
Focus Cue: "Rock only as far as you can hold the position — no momentum."
10
Elephant Reps: 8 reps Tempo: 3:1 controlled
Transition: Heels down on shoulder rests, hamstring release
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."