Reformer R1-R3 Exercise Recognition

Footwork<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Supine, feet on footbar; bend and straighten the legs while maintaining aligned pelvis, hips, knees and feet.<br>Main purpose:<br>Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.<br>Develop support for neutral spine, teach lumbopelvic stability.<br>Train hip, leg and ankle alignment.<br>Increase circulation.<br>Reps: 10 each<br>Variations:<br>■ Footwork<br>Heels (Foot Placement)<br>Toes / Balls of the Feet (Foot Placement)<br>Prehensile (Foot Placement)<br>V-Feet (Foot Placement)<br>Wide Second Position (Foot Placement)<br>Turned In / Internal Rotation (Foot Placement)<br>Tendon Stretch<br>Running in Place

Bridging & Pelvic Lift<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Supine with feet on footbar; lift pelvis/spine into bridge. Pelvic Lift adds carriage movement while pelvis stays lifted.<br>Main purpose:<br>Strengthen the gluteals, hamstrings and back extensors.<br>Increase the flexibility and articulation of the spine.<br>Teach lumbopelvic stability.<br>Teach balanced abdominal and lumbar strength.<br>Reps: 6<br>Variations:<br>■ Bridging<br>■ Bridge Hinge<br>■ Pelvic Lift<br>Single Leg Variation (Challenge)

Feet in Straps<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Supine with feet in straps; legs move through lowers, scissors, circles and frog patterns while pelvis remains controlled.<br>Main purpose:<br>Strengthen abdominals.<br>Strengthen the hamstrings, adductors, deep hip external rotators, gluteus maximus, hip abductors.<br>Increase flexibility of the hamstrings, adductors and hip flexors.<br>Increase pelvic stability.<br>Develop balance in the hip musculature.<br>Reps: 6–10<br>Variations:<br>■ Leg Lowers<br>■ Scissors<br>■ Circles<br>■ Frogs<br>Breaststroke (Challenge)<br>Diamond Leg Lowers (Challenge)

Supine Arm Work
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1
Recognition: Supine holding straps; arms pull against spring resistance through several shoulder patterns while trunk stays stable.
Main purpose:
Strengthen the arms including triceps, latissimus dorsi, lower trapezius, deltoid, pectoralis major.
Strengthen the abdominals.
Maintain neutral spine.
Learn to use arms and abdominals together.
Reps: 10 each
Variations:
■ Posterior Deltoid Pull
■ Latissimus Dorsi Pull
■ Arm Circles (mini circles in 45degree, like my morning routine)
■ Triceps Pull

The Hundred<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Supine abdominal curl holding straps; arms press/pump while legs are held at the chosen level.<br>Main purpose:<br>Teach lumbopelvic stability, control and coordination.<br>Strengthen diaphragm, abdominals and hip flexors.<br>Increase thoracic flexibility and breathing.<br>Learn to connect the arms to the core.<br>Reps: 10 each<br>Variations:<br>■ Level 1 – Legs in 90<br>■ Level 2 – Legs Straight Up<br>■ L3 – Lower as Far as Possible<br>L0 – Knees to Chest (Regression)

Kneeling Abdominals Facing Back
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1

Recognition: Kneeling on carriage facing away from footbar; carriage moves from hip/trunk control in flat or round-back shapes.

Main purpose:
Strengthen the muscles of the trunk.
Increase pelvic and scapular stability.
Increase scapular stability.
Strengthen latissimus dorsi, teres major, serratus anterior, pectoralis major, rotator cuff.
Strengthen hip flexors.

Reps: 10

Variations:
■ Flat Back
■ Round Back
Oblique
Single Leg
Latissimus Dorsi Pull (Challenge)
Single Arm / Single Leg (Challenge)

Kneeling Abdominals Facing Front<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Kneeling facing footbar; move carriage with legs only or coordinate arms and legs while maintaining trunk control.<br>Main purpose:<br>Strengthen the abdominals.<br>Increase pelvic stability.<br>Increase scapular stability.<br>Strengthen shoulder and scapular stabilizers including latissimus dorsi, teres major, serratus anterior, pectoralis major, rotator cuff.<br>Strengthen hip flexors.<br>Reps: 10<br>Variations:<br>■ Legs Only<br>■ Legs and Arms

Knee Stretch<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Hands on footbar, knees on carriage; press and return carriage while maintaining either flat- or round-back organization.<br>Main purpose:<br>Strengthen quadriceps, hamstrings and gluteals.<br>Strengthen abdominals.<br>Increase pelvic stability.<br>Increase scapular stability.<br>Reps: 8<br>Variations:<br>■ Single Leg Knee Stretch – Flat Back<br>■ Single Leg Knee Stretch – Round Back<br>■ Double Leg Knee Stretch – Flat Back<br>■ Double Leg Knee Stretch – Round Back

Arm Work Facing Straps<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Seated or kneeling facing straps; pull straps through rowing, arm and rotation patterns while torso stays organized.<br>Main purpose:<br>Strengthen arm and shoulder muscles including rotator cuff, brachialis, biceps, triceps, pectoralis major, latissimus dorsi and deltoid.<br>Strengthen scapular stabilizers including serratus anterior, trapezius and rhomboids.<br>Increase torso stabilization.<br>Improve sitting posture.<br>Reps: 4–10 each<br>Variations:<br>■ Rows – Narrow or Wide Elbows, X-Straps<br>■ Triceps / Posterior Deltoid (Chest Expansion)<br>■ Alternating Double Arm Twist<br>■ Single Arm Twist, X-Straps<br>■ Bicep Curl<br>■ External Rotation, X-Straps

Roll Down<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Seated facing straps; articulate spine back and return upright, with optional oblique or arm-work layers.<br>Main purpose:<br>Strengthen the abdominals.<br>Stretch the low back.<br>Strengthen the arms, especially the elbow flexors, and posterior shoulder girdle.<br>Maintain abdominal support for the low back while in lumbar flexion.<br>Reps: 10 each<br>Variations:<br>■ Classic Roll Down<br>Oblique<br>Bicep Curl<br>Posterior Shoulder Press<br>Rows with X-Straps

Arm Work Facing Footbar<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Seated or kneeling facing footbar with straps behind; perform arm patterns such as Serve a Tray, Hug a Tree and Salute.<br>Main purpose:<br>Strengthen arm and shoulder muscles including brachialis, biceps, triceps, pectoralis major, latissimus dorsi, rotator cuff and deltoid.<br>Strengthen scapular stabilizers including the serratus anterior, trapezius and rhomboids.<br>Increase torso stabilization.<br>Improve sitting posture.<br>Reps: 4–10<br>Variations:<br>■ Serve a Tray<br>■ Hug a Tree<br>■ Salute<br>■ Twist Front / Punching

Short Box Abdominals<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Sit on short box with feet secured; hinge or round torso back and return while maintaining control.<br>Main purpose:<br>Strengthen abdominals.<br>Strengthen back extensor muscles (especially in flat back version).<br>Stretch the low back (especially in the round back version).<br>Teach balanced strength between abdominals and back extensors.<br>Reps: 6<br>Variations:<br>■ Round Back<br>■ Flat Back<br>Weighted Bar<br>Picture Frame

Long Box Overhead Press & Swan
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1

Recognition:
Prone on long box facing the footbar.
Overhead Press: Press the footbar away by straightening the arms, maintaining the prone trunk position.
Swan: Straighten the arms, then press down into the footbar to lift the torso into spinal extension as the carriage comes toward the footbar; lower the torso with straight arms before returning.

Main purpose:
Strengthen the posterior shoulder, triceps, arms, and extensor muscles.
Eccentric lengthening of the front body to support extension the back body.
Train scapular stability and postural awareness in prone.

Reps: 4–8

Variations:
■ Overhead Press
■ Swan
Overhead Press – Hands In / Elbows Wide
Overhead Press – Single Arm
Swan – Thoracic Extension (hips still in box)
Swan – Full Body Extension (hips lift from box)

Long Box Pulling Straps<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Prone on long box holding straps; pull arms down/back or into a T while maintaining long trunk.<br>Main purpose:<br>Strengthen the back of the body including the latissimus dorsi, teres major, lower trapezius, erector spinae, gluteus maximus and hamstrings.<br>Strengthen the abdominals in a prone position and the upper body.<br>Trains scapular coordination and control.<br>Improve leg and torso alignment.<br>Reps: 6<br>Variations:<br>■ Pulling Down<br>Pulling into a T / Airplane<br>Tricep Pull Back<br>Traditional Pulling Straps

Elephant<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Standing on carriage with hands on footbar; keep trunk shape while legs move carriage out and pull it home.<br>Main purpose:<br>Strengthen abdominals (round back).<br>Increase back, hamstring and calf flexibility.<br>Increase scapular stability.<br>Strengthen hip flexors (flat back).<br>Reps: 10<br>Variations:<br>■ Round Back Elephant<br>■ Flat Back Elephant<br>Variation: Walking Elephant

Long Stretch<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Plank with hands on footbar and feet on carriage; maintain plank shape as carriage moves out and in.<br>Main purpose:<br>Strengthen the torso including the abdominals, erector spinae, gluteus maximus, adductors and shoulder girdle.<br>Strengthen scapular stabilizers including serratus anterior, lower trapezius and pectoralis major.<br>Increase scapular stability.<br>Reps: 4<br>Variations:<br>■ Long Stretch<br>Upper Back Flexion<br>Upper Back Extension<br>Push Up

Up Stretch
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1

Recognition: Start in plank/pike relationship; carriage and body move between plank and pike with controlled trunk organization.

Main purpose:
Strengthen the torso including abdominals, erector spinae, gluteus maximus, adductors and shoulder girdle.
Increase dynamic scapular control with the upper body load in movement.
Strengthen scapular stabilizers including serratus anterior, lower trapezius and pectoralis major and the upper body.
Improve coordination and differentiation of the hip and shoulder joints.

Reps: 5

Variations:
■ Up Stretch
Articulation of the Spine

Standing / Side Splits<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 1<br>Recognition: Stand with one foot on platform and one on carriage; open and close carriage in aligned standing split positions.<br>Main purpose:<br>Strengthen leg and hip muscles including hip adductors, abductors and external rotators along with quadriceps and hamstrings.<br>Improve balance.<br>Improve standing posture.<br>Reps: 8<br>Variations:<br>■ Knees Straight – Weight Centered<br>■ Knees Bent – Weight Centered<br>■ Knees Bent – Weight on Platform Leg (Skater)<br>Legs Parallel<br>Legs Externally Rotated

Lunges
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1
Recognition: One foot forward and one leg back on carriage; move into and out of a hip-flexor lunge while controlling carriage.
Main purpose:
Stretch the anterior hip including psoas, iliacus, rectus femoris and sartorius.
Stretch the abdominals.
Reps: 4
Variations:
■ Lunges
Hand Raise
Lateral Flexion
Eve’s Lunge (from flexed back to extended back)

Så när du pluggar Lunges skulle jag inte göra den till en strength exercise bara för att benen arbetar. Om din BB-lista framför allt beskriver stretch anterior hip/quads/abdominals, memorera Lunges = anterior-body opening/stretch emphasis, och håll benarbetet som biomekanisk förståelse i bakgrunden.

Side Stretch / Mermaid
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1

Recognition: Side-sitting on carriage in triangle position. Press carriage out into a side bend → rotate toward the footbar and place both hands on the bar → reach the front arm under the torso to deepen the twist → return to the side bend → bring carriage home and return upright → lift the supporting hand off the footbar and counter-stretch to the opposite side.

Main purpose:
Stretch the lateral torso including quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
Stabilize scapulae.

Reps: 4 each side

Variations:
■ Side Stretch / Mermaid
Feet on Floor (Variation)

Cleopatra
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 1
Recognition: Side-sitting with 1 hand on on foot bar, other hand on the edge of carriage, looking down at your feet. Press carriage out while maintaining a curved/rotated trunk relationship, looking up as you open. Then return.
Main purpose:
Stretch the lateral torso including quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals.
Stabilize scapulae.
Reps: 6
Variations:
■ Cleopatra
Feet on Floor

Single Leg Footwork<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supine at footbar; one leg works the carriage while the free leg changes position or performs tendon-stretch actions.<br>Main purpose:<br>Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.<br>Balance the strength between the legs.<br>Teach lumbopelvic stability.<br>Correct hip, leg and ankle alignment.<br>Increase circulation.<br>Reps: 10<br>Variations:<br>Heels or Toes (Foot Placement)<br>Free Leg<br>Tendon Stretch (Flex and Point)<br>Parallel (Progression)<br>Turned Out (Progression)

Footwork on Footplate / Jump Board<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supine with feet on footplate; bend and straighten knees in plié and roll-through patterns.<br>Main purpose:<br>Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.<br>Develop support for neutral spine.<br>Teach lumbopelvic stability.<br>Correct hip, leg and ankle alignment.<br>Increase circulation.<br>Reps: Variable<br>Variations:<br>■ Knee Bend / Plié<br>Calf Raises<br>Roll Through Forward<br>Roll Through Reverse

Jumping on Footplate / Jump Board<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supine at jumpboard; progress from preparation to take-off/landing and different leg patterns.<br>Main purpose:<br>Strengthen the abdominals and increase circulation.<br>Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.<br>Teach dynamic lumbopelvic stability, coordination and control.<br>Correct hip, leg and ankle alignment in a challenging exercise.<br>Ankle, knee and hip joint mechanics in a dynamic environment.<br>Reps: Variable<br>Variations:<br>■ Lunging in Place<br>■ Jumping Preparation<br>■ Jumping<br>One Leg to One Leg<br>Two Legs to One Leg<br>Two Legs to Two Legs<br>Inner Thigh Squeeze<br>Ballet Variations / Beats

Coordination<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supine in abdominal curl with straps; coordinate arm press, leg extension/open-close, knee bend and arm return.<br>Main purpose:<br>Strengthen the abdominals, hip flexors, latissimus dorsi and adductors.<br>Increase thoracic flexibility.<br>Teach pelvic stability.<br>Increase coordination.<br>Learn to connect the arms to the core.<br>Reps: 6 each<br>Variations:<br>■ Traditional Coordination<br>Contemporary<br>Iron Cross (Contemporary Variation)<br>Starfish (Contemporary Variation)<br>One Leg (Contemporary Variation)

Short Spine Massage<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supine feet in straps; lift pelvis into inversion, bend knees, articulate spine down and lengthen legs out.<br>Main purpose:<br>Strengthen abdominals.<br>Strengthen the hamstrings and gluteus maximus.<br>Increase flexibility of the spine and hamstrings.<br>Massage the spine and organs.<br>Develop balance in the spinal musculature.<br>Reps: 6<br>Variations:<br>■ Traditional Short Spine Massage<br>Short Spine Massage – No Lift (Modification / Regression)

Stomach Massage
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 2

Recognition: Sit near the front of the carriage with feet on the footbar. In Round Back and Flat Back, press the carriage out → keep it open while lowering the heels under the footbar and lifting them back up → then close the carriage, maintaining the round- or flat-back position.

Main purpose:
Strengthen the abdominals and the torso.
Strengthen the legs including the quadriceps, hamstrings, adductors and calves.
Better flexibility in lumbar spine, hamstrings and calves.
Improve leg alignment.
Teach scapular stabilization.

Reps: 6

Variations:
■ Round Back
■ Flat Back
Reach
Twist
Single Leg
Back Support (Modification)

Long Box Backstroke<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supine on long box with straps; arms and legs circle/extend together and return in coordinated pattern.<br>Main purpose:<br>Strengthen the abdominals, hip flexors, latissimus dorsi and adductors.<br>Increase thoracic flexibility.<br>Teach pelvic stability.<br>Increase coordination.<br>Learn to connect the arms to the core.<br>Reps: 6<br>Variations:<br>■ Long Box Backstroke

Long Box Breaststroke<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Prone on long box with straps; arms reach forward/out and pull through as spine extends.<br>Main purpose:<br>Strengthen spinal extension.<br>Strengthen gluteus maximus and hamstrings.<br>Strengthen deltoid, rotator cuff and shoulder girdle.<br>Increase back extension flexibility.<br>Increase shoulder flexibility.<br>Reps: 3<br>Variations:<br>■ Breaststroke Traditional<br>■ Arms Only (modification)<br>■ Baby Breaststroke (modification/regression)

Long Box Swimming<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Prone on long box; alternate opposite arm and leg in a swimming pattern while maintaining trunk extension.<br>Main purpose:<br>Strengthen spinal extensors.<br>Strengthen gluteus maximus and hamstrings.<br>Increase back extension flexibility.<br>Increase pelvic stability.<br>Reps: 20<br>Variations:<br>■ Long Box Swimming

Short Box Oblique Abdominals
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 2
Recognition: Sit on short box with feet secured; rotate/side-bend through progressively larger oblique patterns.
Main purpose:
Strengthen the oblique abdominals for torso rotation.
Teach torso rotation.
Increase back flexibility.
Reps: 3–6
Variations:
■ Level 1 – Twist
■ Level 2 – Spear a fish
■ Level 3 – Round the World

Short Box Advanced Abdominals / Fire Baton
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 2

Recognition: Sit on short box holding pole; flow through forward flexion and extension patterns with controlled return.

Main purpose:
Teach balanced strength between the abdominals and the back extensors.
Strengthen abdominals.
Strengthen the back muscles.
Stretch the low back, hamstrings and abdominals.

Reps: 3–4

Variations:
■ Fire Baton
Arch and Curl (Preparation)
No Back Extension (Modification)

Short Box Climb a Tree<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Sit on short box with one leg extended; climb hands along leg while rolling torso back and up.<br>Main purpose:<br>Strengthen the abdominals.<br>Strengthen the back extensors.<br>Increase hamstring flexibility.<br>Teach pelvic stability.<br>Reps: 2–3 each side<br>Variations:<br>■ Climb a Tree<br>No Roll Back (Modification)<br>Long Box Variation (Modification)<br>Arm Extension (Challenge)

Short Box Mermaid<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Side-sit on short box with foot secured; move through lateral flexion with optional rotation or side sit-up challenge.<br>Main purpose:<br>Strengthen the abdominals including internal and external obliques.<br>Strengthen the lateral torso including latissimus dorsi, quadratus lumborum, psoas, gluteus medius and minimus.<br>Increase lateral torso flexibility.<br>Teach spinal rotation.<br>Reps: 3<br>Variations:<br>■ Short Box Mermaid<br>Hand to Headrest or Floor (Modification / Preparation)<br>Rotation (Challenge)<br>Side Sit-Ups (Challenge)

Knee Stretch – Knees Off / Jackrabbit<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Plank-like knees-off position; press carriage out and draw it home using hips/legs while trunk stays controlled.<br>Main purpose:<br>Strengthen quadriceps, hamstrings and gluteals.<br>Strengthen abdominals.<br>Strengthen the shoulder including the serratus anterior, lower trapezius, pectoralis major, rotator cuff, triceps and anterior deltoid.<br>Increase pelvic stability.<br>Increase scapular stability.<br>Reps: 4–8<br>Variations:<br>■ Knees Off / Jackrabbit<br>Challenges / Progressions: Single Leg Jackrabbit<br>Single Arm / Single Leg Jackrabbit (Challenge / Progression)

Arabesque / Single Leg Elephant<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Standing with hands on footbar and one leg free; carriage moves under single-leg support in Arabesque or parallel Single Leg Elephant.<br>Main purpose:<br>Strengthen the abdominals.<br>Strengthen the hip extensors including the hamstrings, gluteus maximus and external rotators.<br>Strengthen the scapular stabilizers.<br>Increase hamstring and calf flexibility.<br>Reps: 6–8<br>Variations:<br>■ Arabesque<br>■ Single Leg Elephant<br>Forearm Support (Modification)

Down Stretch<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Kneeling with hands on footbar and hips forward; move carriage while maintaining a long spinal-extension line.<br>Main purpose:<br>Strengthen the back extensors.<br>Strengthen the shoulder including the serratus anterior, lower trapezius, pectoralis major, rotator cuff, triceps and anterior deltoid.<br>Increase scapular stability.<br>Reps: 5<br>Variations:<br>■ Down Stretch<br>One at a Time (return to starting position between knee drop) (Modification)

Semi Circle<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Supported bridge with carriage moving; articulate pelvis/spine through forward and reverse semicircle directions.<br>Main purpose:<br>Strengthen the abdominals and spinal extensors.<br>Strengthen the shoulders including the triceps and scapular stabilizers.<br>Increase spinal mobility.<br>Increase hip flexor flexibility.<br>Teach spinal articulation and sequencing.<br>Reps: 3 each way<br>Variations:<br>■ Semi Circle – Forward Direction<br>■ Semi Circle – Reverse

Chest Expansion
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 2

Recognition: Tall kneeling facing the straps. Pull the arms back and hold; turn the head to one side → center → other side → center, keeping the shoulders down, chest wide and torso stable; then release the arms to the starting position.

Main purpose:
Strengthen the deep longitudinal line/posterior chain including the spinal erectors, posterior hip, and latissimus dorsi.
Strengthen the shoulders including the posterior deltoid, teres major and minor, triceps and scapular stabilizers.
Increase trunk stability, lumbopelvic control and coordination.
Train upright posture against resistance.
Increase head, neck and shoulder mobility.

Reps: 4–6

Variations:
■ Chest Expansion
Sitting Version (Modification)

Kneeling Side Arms<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Side-kneeling with strap in one hand; perform lateral pulling, pressing and side-bending arm patterns.<br>Main purpose:<br>Strengthen the arm and shoulder muscles including the brachialis, biceps, triceps, pectoralis major, latissimus dorsi, rotator cuff and deltoid.<br>Strengthen the scapular stabilizers including the serratus anterior, trapezius and rhomboids.<br>Increase torso stabilization.<br>Improve standing posture.<br>Reps: 4–6 each side<br>Variations:<br>■ Pull Across<br>Pull Across and Rotation (Challenge)<br>■ Overhead Press<br>Overhead Press and Side Bend (Challenge)<br>■ High Fifth<br>■ Draw Sword<br>■ Side Bend Press

Rowing Front I – Sitting Tall<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Sit facing footbar with straps; maintain tall torso while coordinating the Rowing Front I arm sequence.<br>Main purpose:<br>Strengthen the shoulder muscles including the pectoralis major, latissimus dorsi, rotator cuff and deltoid.<br>Strengthen the scapular stabilizers including the serratus anterior, trapezius and rhomboids.<br>Strengthen abdominals and hip flexors.<br>Stretch hamstrings.<br>Increase torso stabilization.<br>Improve coordination.<br>Reps: 4–5<br>Variations:<br>■ Rowing Front I – Sitting Tall<br>Polishing (Modification)

Rowing Front II – Bending Down<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 2<br>Recognition: Sit facing footbar with straps; flex/hinge torso forward and coordinate the Rowing Front II arm sequence.<br>Main purpose:<br>Strengthen the shoulder muscles including the pectoralis major, latissimus dorsi, rotator cuff and deltoid.<br>Strengthen the scapular stabilizers including the serratus anterior, trapezius and rhomboids.<br>Strengthen abdominals and hip flexors.<br>Stretch hamstrings, back and latissimus dorsi.<br>Increase torso stabilization.<br>Improve coordination.<br>Reps: 4<br>Variations:<br>■ Rowing Front II – Bending Down<br>Torso Reach (Challenge)

Corkscrew
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 2
Recognition: Supine, hands holding the shoulder rests; legs lift overhead and the pelvis/legs circle through the Corkscrew pattern.
Main purpose:
Increase spinal flexibility.
Increase torso control.
Scapular stabilization.
Coordination.
Reps: 3 each way
Variations:
■ Corkscrew
No Roll Over (Modification)

Reverse Abdominals
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 3
Recognition: Supine on carriage, back of thighs close to shoulder rests, straps around thighs, knees bent. Hands behind head, elbows open. Maintain lumbopelvic stability and abdominal support. Pull knees toward chest against strap resistance, then return without changing trunk/spine position.

Main purpose: Strengthen abdominals. Strengthen iliopsoas and hip flexors. Balance abdominal and iliopsoas engagement.

Variations:
■ Reverse Abdominals
– Elbow to Knee → oblique variation
– Hand to Opposite Hip → easier oblique modification

(Pete: Very difficult exercise. Pete prefers using a long box to create more room/length through the abdominals.

Egen tanke: Hip flexors move the legs; abdominals keep the pelvis/lumbar spine controlled. As the legs move away, don't let the straps pull the pelvis/lumbar spine into an anterior arch.)

Long Spine Massage
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 3

Recognition: Supine feet in straps; roll pelvis/spine up, open/close legs and articulate back down through the spine.

Main purpose:
Strengthen abdominals and the upper body.
Strengthen the hamstrings, gluteus maximus and spinal extensors.
Increase flexibility of the spine and hamstrings.
Improve spinal alignment.
Develop balance in the spinal musculature.

Reps: 3 each way

Variations:
■ Long Spine Massage
Reverse Direction
Leg Circles
Airplane
Super Advanced Airplane

Jackknife
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 3

Recognition: Supine with straps in hands; roll the pelvis/spine overhead, bringing the legs parallel to the floor or lower toward the well, then extend the hips and reach the legs up toward the ceiling into Jackknife before articulating the spine back down.

Main purpose:
Increase spinal flexibility.
Increase torso control.
Strengthen abdominals.
Strengthen hamstrings and gluteus maximus.
Scapular stabilization.
Coordination.

Reps: 3–4

Variations:
■ Jackknife
Long Spine → Short Spine (Regression)

Long Back Stretch (Slide)<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Reverse-support position at footbar; move carriage while controlling shoulder girdle, trunk and hip position.<br>Main purpose:<br>Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serratus anterior, lower trapezius and triceps.<br>Strengthen the gluteus maximus and hamstrings.<br>Strengthen the abdominals.<br>Stretch the anterior shoulder.<br>Stabilize the scapula.<br>Develop coordination.<br>Develop full bodied integration.<br>Reps: 3 each side<br>Variations:<br>■ Long Back Stretch<br>Scapula Glide (Preparation / Regression)

Tendon Stretch<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Pike/standing support at footbar; press carriage out and pull it home while maintaining lifted trunk/hip control.<br>Main purpose:<br>Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serratus anterior and lower trapezius.<br>Strengthen the abdominals and hip flexors.<br>Stretch the anterior shoulder.<br>Stretch the hamstrings.<br>Stabilize the scapulae.<br>Develop coordination.<br>Develop full bodied integration.<br>Reps: 4<br>Variations:<br>■ Tendon Stretch<br>Stationary Pike / Elephant (Preparation / Regression)

Long Box Horseback
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 3
Recognition: Straddle the long box facing the footbar, holding the straps. Scoop the abdominals, reach the arms forward and lift the pelvis off the box as the legs straighten, maintaining a flexed spine. Return with control.
Main purpose:
Strengthen abdominals.
Strengthen adductors, gluteus maximus and hamstrings.
Strengthen the shoulders.
Balance and coordination.
Reps: 4–5
Variations:
■ Horseback
Arm Swings: Stay lifted and swing the arms forward and back 3 times without changing the position of the torso.

Arm Circles: Stay lifted and circle the arms forward and up overhead 3 times without changing the position of the torso.

Reverse Horseback: Straddle the box facing the straps, holding the straps with straight arms. Pull the straps down and back as the pelvis rises off the box and the legs straighten. Finish with the pelvis, spine and torso in neutral rather than flexion. Arm Swings or Arm Circles can be added as an advanced variation.
Round Back Elephant (Regression)

Long Box Teaser<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Supine/extended over long box with straps; roll up into Teaser while arms and legs coordinate, then return.<br>Main purpose:<br>Strengthen abdominals.<br>Strengthen iliopsoas and hip flexors.<br>Develop balance and coordination.<br>Maintain a stable spine.<br>Reps: 4–5<br>Variations:<br>■ Long Box Teaser<br>Hundred (Regression)

Long Box Swan<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Prone on long box; press/extend through upper body into unsupported spinal extension and return with control.<br>Main purpose:<br>Strengthen spinal extensors.<br>Strengthen gluteus maximus and hamstrings.<br>Increase back extension flexibility.<br>Stretch abdominals.<br>Reps: 4<br>Variations:<br>■ Long Box Swan<br>R1 Long Box Overhead Press / Swan (Regression)

Long Box Grasshopper<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Prone on long box; extend hips/legs and perform the Grasshopper leg action while trunk remains in extension.<br>Main purpose:<br>Strengthen spinal extension.<br>Strengthen gluteus maximus, external hip rotators and hamstrings.<br>Increase back extension flexibility.<br>Reps: 3<br>Variations:<br>■ Long Box Grasshopper<br>R1 Long Box Overhead Press / Swan (Regression)

Long Box Double Leg Kick<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Prone on long box with straps; bend knees/heels toward seat and coordinate leg action with upper-body extension.<br>Main purpose:<br>Strengthen spinal extensors<br>Strengthen hip extensors and knee flexors including gluteus maximus, hamstrings and gastrocnemius.<br>Increase shoulder flexibility.<br>Reps: 4–6<br>Variations:<br>■ Long Box Double Leg Kick<br>Hamstring Pull (Regression)

Long Box Rocking<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Prone on long box; hold feet/ankles and rock through a strong bow-shaped spinal/hip extension.<br>Main purpose:<br>Strengthen spinal extensors.<br>Strengthen gluteus maximus and hamstrings.<br>Strengthen deltoid, rotator cuff and shoulder girdle.<br>Increase back extension flexibility.<br>Increase shoulder flexibility.<br>Reps: 3–6<br>Variations:<br>■ Long Box Rocking

Thigh Stretch
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 3
Recognition: Tall kneeling holding straps; hinge torso back from knees while maintaining organized trunk, then return.
Main purpose:
Strengthen and stretch the quadriceps (egen analys: controlled knee flexion/extension against spring/body-weight demand → quads.)
Strengthen the posterior shoulder muscles including the posterior deltoid, teres major, latissimus dorsi and triceps.
Increase torso stabilization.
Increase back extension strength and flexibility.
Reps: 4
Variations:
■ Thigh Stretch
Full Spinal Extension (Challenge)
R2 Chest Expansion (Regression)

Control Front Facing Carriage<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Plank facing carriage; press carriage away, lift one leg and pulse before returning with control.<br>Main purpose:<br>Strengthen the torso.<br>Strengthen scapular stabilizers and the chest including serratus anterior, lower trapezius and pectoralis major.<br>Strengthen the hamstrings and gluteus maximus<br>Increase scapular stability.<br>Reps: 4 sets<br>Variations:<br>■ Control Front<br>R1 Long Stretch (Regression)

Control Back Facing Ceiling<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Reverse-support position; press carriage away as hips lift, add single-leg lift/pulses, then return.<br>Main purpose:<br>Strengthen the torso.<br>Increase scapular stability.<br>Strengthen scapular stabilizers including serratus anterior, lower trapezius and pectoralis major.<br>Reps: 4<br>Variations:<br>■ Control Back<br>Long Stretch / Supported Reverse Plank (Preparation / Regression)

Rowing Back I – Round Back<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Seated facing straps; six-part rowing sequence with round-back articulation and coordinated arm circles.<br>Main purpose:<br>Strengthen the shoulder muscles including the pectoralis major, latissimus dorsi, rotator cuff and posterior deltoid.<br>Strengthen the scapular stabilizers including the serratus anterior, trapezius and rhomboids.<br>Strengthen abdominals and hip flexors.<br>Stretch hamstrings and back.<br>Increase dynamic torso stabilization.<br>Improve coordination.<br>Reps: 4–5<br>Variations:<br>■ Rowing Back I – Round Back<br>R1 Roll Down (Regression)

Rowing Back II – Flat Back<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Seated facing straps; hinge with neutral spine, reach arms, round forward, circle arms and restack.<br>Main purpose:<br>Strengthen the arm and shoulder muscles including the biceps, brachialis, pectoralis major, latissimus dorsi, rotator cuff and deltoid.<br>Strengthen the scapular stabilizers including the serratus anterior, trapezius and rhomboids.<br>Strengthen abdominals and hip flexors.<br>Stretch hamstrings and back.<br>Increase dynamic torso stabilization.<br>Improve coordination.<br>Reps: 4–5<br>Variations:<br>■ Rowing Back II – Flat Back<br>R1 Short Box Abdominals – Flat Back (Regression)

Snake<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Diagonal support at footbar/carriage: Pike → carriage out as hips lower into extension → articulate back to Pike/home.<br>Main purpose:<br>Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serratus anterior and lower trapezius.<br>Strengthen the abdominals and hip flexors.<br>Stretch the hamstrings.<br>Stabilize the scapula.<br>Develop coordination.<br>Develop full bodied integration.<br>Reps: 3 each side<br>Variations:<br>■ Snake<br>Feet on Floor (Preparation)<br>Hand Placement (Modification)<br>Foot Placement (Modification)

Twist<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Snake-like diagonal start; press carriage out while rotating/lowering hips, then lift hips and return home.<br>Main purpose:<br>Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serratus anterior and lower trapezius.<br>Strengthen the abdominals and hip flexors.<br>Stretch the hamstrings.<br>Stretch the lateral torso.<br>Stabilize the scapula.<br>Develop coordination.<br>Develop full bodied integration.<br>Reps: 3 each side<br>Variations:<br>■ Twist<br>R1 Cleopatra (Regression)

Star / Side Support
Reformer 1, 2 or 3?
What does the exercise look like?
What is its main purpose?
How many reps?

Reformer: 3

Recognition: Side-support on carriage/footbar in split stance; stabilize laterally, with Star adding top-leg movement.

Main purpose:
Strengthen the lateral torso including the latissimus dorsi, oblique abdominals, gluteus medius and minimus.
Strengthen the rotator cuff.
Stabilize the scapula.
Coordination and balance.

Reps: 3 each side

Variations:
■ Side Support
■ Star
Arm and Leg Swing (Challenge for Star)
Knees on Carriage (Modification)

Splits<br>Reformer 1, 2 or 3?<br>What does the exercise look like?<br>What is its main purpose?<br>How many reps?

Reformer: 3<br>Recognition: Advanced standing split series facing footbar, facing straps and side; carriage moves out/in through controlled split range.<br>Main purpose:<br>Stretch and strengthen the hip flexors, adductors and hamstrings.<br>Improve balance.<br>Improve standing posture.<br>Reps: 4<br>Variations:<br>■ Splits – Front<br>■ Splits – Back<br>■ Splits – Side<br>Russian Split<br>Platform Foot on Floor (Modification / Preparation)<br>R1 Side Splits (Regression)