Transition: Heels together in V, press out through the full foot
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, pelvis stable
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: Legs extended long at 45 degrees
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: Lower footbar, attach long straps to feet
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
⚠️ Caution: Low Back Pain (Excessive hip extension can strain the lumbar spine. Keep the pelvis neutral and the press range small; stop if the low back aches.)
Focus Cue: "Keep the low back long and the pelvis neutral as the legs press down."
Transition: Small precise scissor, keep torso still
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: Deep abdominal scoop on the close
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: Reach the arms into the straps for Coordination — legs extend with the arm pull.
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 long box, side-lying star
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Lift the top leg tall without tipping the torso — reach through the crown."
Transition: Remove long box, stand facing away from footbar
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."
Transition: Walk hands out to plank at footbar
Reformer ⚙️ Springs: 1 Blue or 1 Red Spring Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Shoulder Impingement (Repeated loaded elbow flexion can irritate the shoulders. Widen the hands, limit depth, and skip if there is active shoulder pain.)
Focus Cue: "Keep a long line from head to heels — no sagging or piking."
Transition: Thread the feet into the straps and press out into Long Stretch.
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Shoulder Impingement (Loaded plank and pressing strain the shoulders; widen the hands and skip if there is active shoulder pain.)
Focus Cue: "Keep one long line from head to heels — no piking or sagging."
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."
13
Elephant Reps: 8 reps Tempo: 3:1 controlled
Transition: Remove long box, stand facing footbar, 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."
Transition: Lower footbar, attach long straps to feet
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."
15
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."