Transition: Heels together in V, press out maintaining turnout
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 tabletop or extended, 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: Roll 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: Keep hips level as one leg extends
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: 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: Remove short box, sit facing footbar
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Gear: Normal Headrest: Down
Focus Cue: "Scoop your belly button deeply away from your thighs as you press out."
Transition: Lower footbar, attach long straps to feet
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: Small precise scissor, keep lower back anchored
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: Place the feet in the long straps for the roll-over — Short Spine.
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: High Gear: Normal Headrest: Down
⚠️ Caution: Neck & Cervical Strain (The roll-over inversion loads the cervical spine; keep the head supported and skip if there is any neck compromise.)
Focus Cue: "Roll through the spine like a wave — ribs over hips over legs."
10
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."