Reformer Pilates Prep

Leg and footwork (double leg)

footbar and headrest up, facing front

Leg and footwork (single leg)

footbar and headrest up, facing front

Hundreds

footbar down, headrest up, arms in straps, facing front

Coordination

footbar down, headrest up, arms in straps, facing front

Inner Thigh Work

footbar down, headrest up, feet in long straps, facing front

Short Spine Stretch

footbar down, headrest down, feet in short straps, facing front

Arm Work

hands in straps, facing back for biceps and triceps, facing front for hug a tree and shaving

Stomach Massage Series

footbar up, facing front

Short Box Series

short box on, footbar down, feet in footstrap, facing front

Pelvic press

footbar up, headrest down, facing front

Knee Stretch Series

footbar up, facing front

Long Spine Stretch

footbar down, headrest down, feet in long straps

Side Controls

footbar down, facing side

Eve’s Stretch

footbar up, facing front

Mermaid

footbar up, facing side

Running in Place

footbar up, headrest up, facing front

Rowing back

arms in straps, facing back of reformer

Rowing front

arms in straps, facing front of reformer

Long Box Series

long box on, footbar down except for swan, facing front except for pulling straps

Short straps: pulling straps and hamstring pulls

Long straps: backstroke, teaser, breast stroke, horseback

Long Stretch Series

footbar up, headrest up, facing front

Long Back Stretch

footbar up, facing back

Tendon Stretch

footbar up, facing back

Jackknife/Overhead

footbar down, headrest down, arms in long straps, facing front

Semi-circle

footbar down, facing front

Chest Expansion Front

hands in short straps, facing back

Chest Expansion Back

hands in short straps, facing forward

Thigh Stretch

hold straps past hardware, facing back

Side Arms

hand in long strap, facing back

Snake/Twist

footbar down, facing diagonal hands on edge of carriage and shoulder blocks

Cork Screw

footbar down, headrest down

Control front

footbar up, facing front

Control back

footbar up, facing back

Balance control back

footbar up, facing front, hands behind on shoulder blocks

Balance control front

footbar up, facing back, hands on shoulder blocks

Star

footbar up, headrest up, facing side.