Reformer Pilates Cues

Leg and footwork

Headrest and foot bar up, reach arms forward round through spine to roll down. Pilates stance - deep breath in to lengthen back, exhale to bring the carriage back in keeping a neutral pelvis. Warming through the core.

Hundreds

Headrest up, foot bar down. Reach forward and roll down, making sure to keep space between shoulders and blocks. Hands in long straps, breathe in and exhale to draw legs to table top keeping tail bone and sits bones long and shoulder blades anchoring away from the ears and into the carriage. Inhale take arms back, exhale bring arms down/arms down and curl up to reach. Move into hundreds…keep pulling lower belly down to the carriage while extending out through the legs and feeling the tension in the straps.

Coordination

Headrest up, foot bar down.

Leg Circles (Inner Thigh Work)

Frog (Inner Thigh Work)

Feet in short straps, headrest up. Lower legs to 45 degree angle, flex feet, legs in pilates stance, squeezing inner thighs together. Inhale to bend, exhale to lengthen. Keep resistance in the straps and p

Peter Pan (Inner Thigh Work)

Diamond (Inner Thigh Work)

Headrest up, pilates stance. Heels press together with toes pointed. Bend legs into diamond shape feeling the thighs wrapping around toward the midline and keeping a neutral pelvis. Inhale to lift the diamond, exhale to lower. Keep chin and chest open, squeezing butt to press down, anchoring through lower belly.

Short Spine Stretch

Lower head rest down, put feet into short straps. Fingertips reach towards the springs, legs find a 45 degree angle. Inhale as you lift the legs using the low belly to keep the hips anchored. Exhale rolling up and bringing the carriage to the stopper with control, high diagonal with legs. Inhale and bend legs to hover knees above shoulder blocks keeping space between the knees and the chest and tension in the straps. Exhale to roll down through spine vertebrae by vertebrae, pull heels into glutes lengthening out through hamstrings and lower back as legs find a 45 degree angle once more.

Biceps (Arm Work)

Triceps (Arm Work)

Hug-a-tree (Arm Work)

Port de bras (Arm Work)

Shaving (Arm Work)

Round back (Stomach Massage Series)

Flat back (Stomach Massage Series)

Reach (Stomach Massage Series)

Twist (Stomach Massage Series)

Forward stretch with port de bras (Stomach Massage Series)

Round back (Short Box Series)

Flat back (Short Box Series)

Twist (Short Box Series)

Tree (Short Box Series)

Laterals (Short Box Series)

Pelvic press

Pelvic lift

Knee Stretch series.

Place hands on bar all ten fingers facing forward. Sit bones reach back toward the heels, lower belly lifts to round spine. Press down into palms and feet and use low belly to inhale and press carriage out exhale to bring it back in. Maintain rounded shape in back but don’t sink into shoulders. Flat back, then hover knees.

Long spine stretch

Side Controls

Eve’s Stretch

Mermaid

Running in Place

Rowing back

Rowing front

Long Box Series

White swan (Long Box Series)

Pulling straps (Long Box Series)

Hamstring pulls (Long Box Series)

Back stroke (Long Box Series)

Teaser (Long Box Series)

Breast stroke (Long Box Series)

Horseback (Long Box Series)

Long stretch (Long Stretch Series)

Feet step back into headrest, articulate through spine to brink shoulders over hips into a plank position over the footbar. Inhale reach back moving shoulders back, exhale to realign. Finding long line through the heels and staying straight and engaged as arms, back, and core work to shift position back and forward.

Down stretch (Long Stretch Series)

Lowered knees with feet pressing against shoulder blocks. Pelvis presses forward towards the foot bar as palms press down into the foot bar, opening in chest. Inhale press carriage out, exhale pull pelvis back towards the bar, squeezing the glutes and knitting the ribs together while still opening through chest.

Up stretch (Long Stretch Series)

Heels against shoulder blocks in releve position. Inhale to press carriage, exhale to use lower belly to pull carriage in and bring shoulders over wrists and then pike up with flat back.

Elephant (Long Stretch Series)

Flat feet mid carriage. Press down into palms and round spine. Place weight in heels so you can lift toes. Find length through back of legs and a lift in the waist. Inhale press, exhale to return.

Arabesque (Long Stretch Series)

Penche (Long Stretch Series)

Long Back Stretch

Tendon Stretch

Jackknife/Overhead

Semi-circle

Chest expansion front

Kneeling, feet at edge of carriage so they can hook around. Reach for handles, come up onto shins. Squeeze glutes and stay lifted in lower belly to support back. Inhale pull arms straight down and back, exhale resist straight forward. Keep a long straight spine and engaged core and glutes. Add heads - inhale, exhale look left/right/center return on same exhale.

Chest expansion back

Feet against shoulder blocks. FIRST Grab handles with palms facing upward and bring arms next to hips THEN LIFT UP off of knees. Inhale reach arms up and foward, exhale resist to lower. Stabilize with abdominals and glutes. Find engagement in triceps, biceps, and back. Add circles in both directions.

Thigh Stretch

Knees parallel or diamond. Hold straps past hardware, Squeeze glutes forward, roll shoulder blades down and back. Inhale lengthen up and hinge back feeling a stretch through the knees all the way through the hips and out of the crown of the head. Exhale squeeze the glutes to return to vertical and zip up through the abdominals.

Side Arms

Snake/Twist

Cork Screw

Control front

Control back

Balance control back

Balance control front

Star