SPRING Reformer Pilates

FB Height Setting - Supine Footwork:

Heels

Toes

External Rotation

Wide External Rotation

Internal Rotation

Calf Raises

Walking

FB Height Setting - Supine Footwork: Home Setting

Spring Tension - Supine Footwork:

Heels

Toes

External Rotation

Wide External Rotation

Internal Rotation

Calf Raises

Walking

Spring Tension - Supine Footwork: 2RY-3RBY (not in manual, but 3R is a good place to start)

Precautions - Supine Footwork:

Heels

Toes

Precautions - Supine Footwork: acute low back pain or SIJ pain

Precautions - Supine Footwork:

External Rotation

Wide External Rotation

Internal Rotation

Precautions - Supine Footwork: acute low back pain or SIJ pain, sciatic nerve pain, and medial knee joint pain

Precautions - Supine Footwork:

Calf Raises

Walking

Precautions - Supine Footwork: acute low back pain or SIJ pain, acute calf or achilles injuries

FB Height Setting - Supine Single-Leg Footwork:

Heels

Toes

Over and Under

FB Height Setting - Supine Single-Leg Footwork: Home Setting

Spring Tension - Supine Single-Leg Footwork:

Heels

Toes

Over and Under

Spring Tension - Supine Single-Leg Footwork: RY-3R

Precautions - Supine Single-Leg Footwork:

Heels

Precautions - Supine Single-Leg Footwork: acute low back pain or SIJ pain

Precautions - Supine Single-Leg Footwork:

Toes

Over and Under

Precautions - Supine Single-Leg Footwork: acute low back pain or SIJ pain, acute calf or achilles injuries

FB Height Setting - Supine Bridges:

With Articulation

Without Articulation

Single Leg Marches

Single Leg

Press Out

Press Out: Single Leg

Circles

FB Height Setting - Supine Bridges: home setting, headrest flat

Spring Tension - Supine Bridges:

With Articulation

Without Articulation

Single Leg Marches

Single Leg

Spring Tension - Supine Bridges: RY-3RBY | 3R

Spring Tension - Supine Bridges:

Press Out

Circles

Spring Tension - Supine Bridges: RY-3R | 2RB

Spring Tension - Supine Bridges:

Press Out: Single Leg

Spring Tension - Supine Bridges: RY-3R | 2R

Precautions - Supine Bridges:

With Articulation

Precautions - Supine Bridges: acute neck pain, acute low back pain or SIJ pain, or osteoporosis

Precautions - Supine Bridges:

Without Articulation

Precautions - Supine Bridges: acute neck pain, acute low back pain or SIJ pain

Precautions - Supine Bridges:

Single Leg Marches

Single Leg

Precautions - Supine Bridges: hamstring strains and acute knee pain

Precautions - Supine Bridges:

Press Out

Circles

Precautions - Supine Bridges: hamstring strains

Precautions - Supine Bridges:

Press Out: Single Leg

Precautions - Supine Bridges: hamstring strains, prenatal clients in second and third trimesters

Contraindications - Supine Bridges:

Single Leg Marches

Single Leg

Press Out

Press Out: Single Leg

Circles

Contraindications - Supine Bridges: acute neck pain, acute low back pain or SIJ pain

FB Height Setting - Supine Feet in Straps:

Lift and Lower

Flex and Extend

Circles

Stag

FB Height Setting - Supine Feet in Straps: home setting

FB Height Setting - Supine Feet in Straps:

Short Spine

Long Spine

FB Height Setting - Supine Feet in Straps: home setting, headrest flat

Spring Tension - Supine Feet in Straps:

Lift and Lower

Flex and Extend

Circles

Stag

Short Spine

Long Spine

Spring Tension - Supine Feet in Straps: RY-2R | RB

Precautions - Supine Feet in Straps:

Flex and Extend

Circles

Precautions - Supine Feet in Straps: acute hip injuries

Precautions - Supine Feet in Straps:

Stag

Precautions - Supine Feet in Straps: acute hip injuries, acute adductor strains

Precautions - Supine Feet in Straps:

Short Spine

Long Spine

Precautions - Supine Feet in Straps: prenatal clients in second and third trimesters

Contraindications - Supine Feet in Straps:

Lift and Lower

Flex and Extend

Circles

Stag

Contraindications - Supine Feet in Straps: acute low back pain or SIJ pain

Contraindications - Supine Feet in Straps:

Short Spine

Long Spine

Contraindications - Supine Feet in Straps: acute lumbar disc bulge, acute low back pain or SIJ pain, acute neck pain, osteoporosis

FB Height Setting - Supine Hands in Straps:

Parallel

V Arms

T Arms

Triceps

Single Leg Extension

Double Leg Extension

Pendulum

Half Curl

Oblique Curl

Beats

Hundreds

FB Height Setting - Supine Hands in Straps: home setting

Spring Tension - Supine Hands in Straps:

Parallel

V Arms

T Arms

Triceps

Single Leg Extension

Double Leg Extension

Pendulum

Half Curl

Oblique Curl

Beats

Hundreds

Spring Tension - Supine Hands in Straps: R-3R | R

Precautions - Supine Hands in Straps:

Parallel

V Arms

T Arms

Precautions - Supine Hands in Straps: prenatal clients in their second and third trimesters, acute shoulder injuries, acute neck pain

Precautions - Supine Hands in Straps:

Triceps

Precautions - Supine Hands in Straps: prenatal clients in their second and third trimesters, acute neck pain

Precautions - Supine Hands in Straps:

Single Leg Extension

Double Leg Extension

Precautions - Supine Hands in Straps: acute shoulder injuries, acute neck pain

Precautions - Supine Hands in Straps:

Pendulum

Precautions - Supine Hands in Straps: acute neck pain

Precautions - Supine Hands in Straps:

Half Curl

Oblique Curl

Beats

Precautions - Supine Hands in Straps: acute shoulder injuries

Contraindications - Supine Hands in Straps:

Parallel

V Arms

T Arms

Triceps

Contraindications - Supine Hands in Straps: inability to maintain neutral spine in TT, acute low back pain or SIJ pain

Contraindications - Supine Hands in Straps:

Single Leg Extension

Double Leg Extension

Pendulum

Contraindications - Supine Hands in Straps: inability to maintain neutral spine in TT, acute low back pain or SIJ pain, prenatal clients in their second and third trimesters

Contraindications - Supine Hands in Straps:

Half Curl

Oblique Curl

Beats

Hundreds

Contraindications - Supine Hands in Straps: inability to maintain neutral spine in TT, acute low back pain or SIJ pain, prenatal clients in their second and third trimesters, acute neck pain, osteoporosis

FB Height Setting - Supine Abs | Upper Legs in Straps:

Single Leg Extension

Double Leg Extension

Curl In

Leg Lowers: Double Leg

Circles

FB Height Setting - Supine Abs | Upper Legs in Straps: FB low, headrest flat

Spring Tension - Supine Abs | Upper Legs in Straps:

Single Leg Extension

Double Leg Extension

Curl In

Leg Lowers: Double Leg

Circles

Spring Tension - Supine Abs | Upper Legs in Straps: Y-R | Y

Precautions - Supine Abs | Upper Legs in Straps:

Single Leg Extension

Double Leg Extension

Leg Lowers: Double Leg

Circles

Precautions - Supine Abs | Upper Legs in Straps: osteoporosis

Contraindications - Supine Abs | Upper Legs in Straps:

Single Leg Extension

Double Leg Extension

Leg Lowers: Double Leg

Circles

Contraindications - Supine Abs | Upper Legs in Straps: inability to maintain neutral spine in TT, acute low back pain or SIJ pain, prenatal clients in their second and third trimesters, acute neck pain

Contraindications - Supine Abs | Upper Legs in Straps:

Curl In

Contraindications - Supine Abs | Upper Legs in Straps: inability to maintain neutral spine in TT, acute low back pain or SIJ pain, prenatal clients in their second and third trimesters, acute neck pain, osteoporosis

FB Height Setting - Side-Lying Glute Press:

Parallel

External Rotation

Toes

FB Height Setting - Side-Lying Glute Press: Home Setting

Spring Tension - Side-Lying Glute Press:

Parallel

External Rotation

Toes

Spring Tension - Side-Lying Glute Press: RY-3R | RY

Precautions - Side-Lying Glute Press:

Parallel

External Rotation

Toes

Precautions - Side-Lying Glute Press: acute hip and knee injuries

Contraindications - Side-Lying Glute Press:

Parallel

Toes

Contraindications - Side-Lying Glute Press: acute low back pain or SIJ pain

Contraindications - Side-Lying Glute Press:

External Rotation

Contraindications - Side-Lying Glute Press: acute low back pain or SIJ pain, sciatic nerve pain

FB Height Setting - Side-Lying Foot in Strap:

Bend and Extend

Tabletop Lift

Forwards Sweep

Single Leg Lift

Circles

FB Height Setting - Side-Lying Foot in Strap: Home Setting

Spring Tension - Side-Lying Foot in Strap:

Bend and Extend

Tabletop Lift

Forwards Sweep

Single Leg Lift

Circles

Spring Tension - Side-Lying Foot in Strap: B-RY | B

Precautions - Side-Lying Foot in Strap:

Bend and Extend

Precautions - Side-Lying Foot in Strap: acute hip and knee injuries

Precautions - Side-Lying Foot in Strap:

Tabletop Lift

Forwards Sweep

Single Leg Lift

Circles

Precautions - Side-Lying Foot in Strap: acute low back pain or SIJ pain, sciatic nerve pain, overactive hip flexors

Contraindications - Side-Lying Foot in Strap:

Bend and Extend

Contraindications - Side-Lying Foot in Strap: acute lower back pain or SIJ pain

Contraindications - Side-Lying Foot in Strap:

Tabletop Lift

Forwards Sweep

Single Leg Lift

Circles

Contraindications - Side-Lying Foot in Strap: serious hip pathologies

FB Height Setting - Side-Lying Knee in Strap:

Clam

Clam Lifted

Tabletop Lift

Hip Circles

Tabletop Sweep

FB Height Setting - Side-Lying Knee in Strap: Home setting

FB Height Setting - Side-Lying Knee in Strap:

Clam Kickout

FB Height Setting - Side-Lying Knee in Strap: Home setting, headrest flat

Spring Tension - Side-Lying Knee in Strap:

Clam

Clam Lifted

Clam Kickout

Tabletop Lift

Hip Circles

Tabletop Sweep

Spring Tension - Side-Lying Knee in Strap: Y-RY | Y

Precautions - Side-Lying Knee in Strap:

Clam

Clam Lifted

Clam Kickout

Tabletop Lift

Hip Circles

Tabletop Sweep

Precautions - Side-Lying Knee in Strap: acute low back pain or SIJ pain, sciatic nerve pain, overactive hip flexors

Contraindications - Side-Lying Knee in Strap:

Clam

Clam Lifted

Clam Kickout

Tabletop Lift

Hip Circles

Tabletop Sweep

Contraindications - Side-Lying Knee in Strap: serious hip pathologies

FB Height Setting - Side-Lying Single Arm Reach:

Adduction

Extension

Circles

Triceps

FB Height Setting - Side-Lying Single Arm Reach: Home setting

Spring Tension - Side-Lying Single Arm Reach:

Adduction

Extension

Circles

Triceps

Spring Tension - Side-Lying Single Arm Reach: Y-R | Y

Contraindications - Side-Lying Single Arm Reach:

Adduction

Extension

Circles

Triceps

Contraindications - Side-Lying Single Arm Reach: acute neck pain, acute shoulder injury

FB Height Setting - Well-Facing Arms:

Parallel

Wide

Biceps

Rows

Rows with Rotation

External Rotation

Cactus

Triceps

FB Height Setting - Well-Facing Arms: home setting

Spring Tension - Well-Facing Arms:

Parallel

Wide

Biceps

Rows with Rotation

External Rotation

Cactus

Triceps

Spring Tension - Well-Facing Arms: B-R | B

Spring Tension - Well-Facing Arms:

Rows

Spring Tension - Well-Facing Arms: B-RB | B

Contraindications - Well-Facing Arms:

Parallel

Wide

Biceps

Rows

Rows with Rotation

External Rotation

Cactus

Triceps

Contraindications - Well-Facing Arms: acute neck pain, acute shoulder injury

* smaller motion and neck twists to relax scapula

FB Height Setting - Well-Facing Reverse Abdominals:

Knees

Arms

Obliques

FB Height Setting - Well-Facing Reverse Abdominals: Home setting

Spring Tension - Well-Facing Reverse Abdominals:

Knees

Arms

Obliques

Spring Tension - Well-Facing Reverse Abdominals: Y-R | Y

Contraindications - Well-Facing Reverse Abdominals:

Knees

Arms

Contraindications - Well-Facing Reverse Abdominals: acute neck pain, acute shoulder and upper limb injuries

Contraindications - Well-Facing Reverse Abdominals:

Obliques

Contraindications - Well-Facing Reverse Abdominals: acute neck pain, acute shoulder injury

FB Height Setting - Well-Facing Roll Down with Straps:

Roll Down

Rotation

Biceps

FB Height Setting - Well-Facing Roll Down with Straps: FB lowered > 1 setting (flat setting), headrest flat

Spring Tension - Well-Facing Roll Down with Straps:

Roll Down

Rotation

Spring Tension - Well-Facing Roll Down with Straps: B-R | R

Spring Tension - Well-Facing Roll Down with Straps:

Biceps

Spring Tension - Well-Facing Roll Down with Straps: B-R | B

Precautions - Well-Facing Roll Down with Straps:

Roll Down

Rotation

Biceps

Precautions - Well-Facing Roll Down with Straps: prenatal clients in second and third trimester

Contraindications - Well-Facing Roll Down with Straps:

Roll Down

Rotation

Contraindications - Well-Facing Roll Down with Straps: acute lumbar disc bulge, acute low back pain or SIJ pain, acute neck pain, osteoporosis

Contraindications - Well-Facing Roll Down with Straps:

Biceps

Contraindications - Well-Facing Roll Down with Straps: acute lumbar disc bulge, acute low back pain or SIJ pain, acute neck pain, osteoporosis, acute shoulder injury

FB Height Setting - Forward-Facing Arms:

Parallel

Flex and Extend

Arm Openings

Hug a Tree

Triceps

FB Height Setting - Forward-Facing Arms: home setting

Spring Tension - Forward-Facing Arms:

Parallel

Flex and Extend

Arm Openings

Hug a Tree

Triceps

Spring Tension - Forward-Facing Arms: B-R | B

Contraindications - Forward-Facing Arms:

Parallel

Flex and Extend

Arm Openings

Hug a Tree

Triceps

Contraindications - Forward-Facing Arms: acute neck pain, acute shoulder injury, acute elbow injury

FB Height Setting - Side-Facing Arms:

External Rotation

Internal Rotation

Sword

Spine Twist

FB Height Setting - Side-Facing Arms: home setting

Spring Tension - Side-Facing Arms:

External Rotation

Internal Rotation

Sword

Spine Twist

Spring Tension - Side-Facing Arms: Y-R | Y

Contraindications - Side-Facing Arms:

External Rotation

Internal Rotation

Sword

Contraindications - Side-Facing Arms: acute neck pain, acute shoulder injury, acute elbow injury

Contraindications - Side-Facing Arms:

Spine Twist

Contraindications - Side-Facing Arms: acute neck pain, acute shoulder injury

FB Height Setting - Footbar-Facing Forward Plank:

Knee Hovers

Plank Preparation

Short Stretch

Flex and Extend

Long Stretch

Plank to Pike

FB Height Setting - Footbar-Facing Forward Plank: footbar flat for footplate variation OR home setting

Spring Tension - Footbar-Facing Forward Plank:

Knee Hovers

Spring Tension - Footbar-Facing Forward Plank: Y-R | B

Spring Tension - Footbar-Facing Forward Plank:

Plank Preparation

Short Stretch

Spring Tension - Footbar-Facing Forward Plank: Y-RY | R

Spring Tension - Footbar-Facing Forward Plank:

Flex and Extend

Long Stretch

Plank to Pike

Spring Tension - Footbar-Facing Forward Plank: Y-RY | R (FP), RY (FB)

Precautions - Footbar-Facing Forward Plank:

Knee Hovers

Precautions - Footbar-Facing Forward Plank: prenatal clients in second and third trimester

Precautions - Footbar-Facing Forward Plank:

Plank Preparation

Short Stretch

Flex and Extend

Long Stretch

Precautions - Footbar-Facing Forward Plank: wrist pain, prenatal clients in second and third trimester

Precautions - Footbar-Facing Forward Plank:

Plank to Pike

Precautions - Footbar-Facing Forward Plank: wrist pain

Contraindications - Footbar-Facing Forward Plank:

Knee Hovers

Plank Preparation

Short Stretch

Contraindications - Footbar-Facing Forward Plank: acute neck pain

Contraindications - Footbar-Facing Forward Plank:

Flex and Extend

Long Stretch

Contraindications - Footbar-Facing Forward Plank: acute neck pain, acute shoulder injury, acute low back pain or SIJ pain, acute lumbar disc bulge

Contraindications - Footbar-Facing Forward Plank:

Plank to Pike

Contraindications - Footbar-Facing Forward Plank: acute neck pain, acute shoulder injury, acute low back pain or SIJ pain, acute lumbar disc bulge, prenatal clients in second and third trimester

FB Height Setting - Well-Facing Forward Plank:

Plank to Pike

Flex and Extend

Shoulder Glides

FB Height Setting - Well-Facing Forward Plank: footbar flat for footplate variation

Spring Tension - Well-Facing Forward Plank:

Plank to Pike

Flex and Extend

Shoulder Glides

Spring Tension - Well-Facing Forward Plank: Y-R | B

Precautions - Well-Facing Forward Plank:

Plank to Pike

Flex and Extend

Precautions - Well-Facing Forward Plank: prenatal clients in second and third trimester

Contraindications - Well-Facing Forward Plank:

Plank to Pike

Flex and Extend

Contraindications - Well-Facing Forward Plank: acute neck pain, acute shoulder injury, acute low back pain or SIJ pain, acute lumbar disc bulge

Contraindications - Well-Facing Forward Plank:

Shoulder Glides

Contraindications - Well-Facing Forward Plank: acute neck pain, acute shoulder injury, acute low back pain or SIJ pain, acute lumbar disc bulge, prenatal clients in second and third trimester

FB Height Setting - Footbar-Facing Side Plank:

Short Stretch

Long Stretch

Flex and Extend

Plank with Rotation

Pike with Rotation

FB Height Setting - Footbar-Facing Side Plank: footbar flat for footplate variation

Spring Tension - Footbar-Facing Side Plank:

Short Stretch

Long Stretch

Flex and Extend

Plank with Rotation

Pike with Rotation

Spring Tension - Footbar-Facing Side Plank: B-RY | R

Precautions - Footbar-Facing Side Plank:

Short Stretch

Long Stretch

Flex and Extend

Plank with Rotation

Pike with Rotation

Precautions - Footbar-Facing Side Plank: prenatal clients in second and third trimester