Transition: Heels together in V on footbar
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, knee tracking over toes
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 if needed
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: Articulate up and 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: Side-lying on carriage, bottom leg resting on footbar
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Stack the shoulders and hips — no rolling forward or back."
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."
7
Elephant Reps: 8-10 reps Tempo: 3:1 controlled
Transition: 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: Legs extended to ceiling, circle wide from the hips
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."
9
Mermaid Reps: 4 each side Tempo: 3:1 flowing
Transition: 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."