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: Feet flat on footbar or tabletop
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 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: Extend one leg, drive through standing heel
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: 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."
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."
9
Seated Row Reps: 8 reps Tempo: 3:1 squeeze and return
Transition: Release straps, sit tall on carriage, pull straps toward ribs
Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue: "Draw the shoulder blades down and together as the elbows pass the ribs."
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: 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."
12
Mermaid Reps: 4 each side Tempo: 3:1 flowing
Transition: Remove long box, 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."