Standing Series

Half Lunge Hamstring Stretch

Kneeling, feet on shoulder rests

Hands on foot bar

Bring one foot on to footpad or onto footbar

Send back leg away with carriage

Standing Hamstring stretch

Outside foot on floor, in line with joint of footbar

Inside foot on outer shoulder rest

Hands on footbar

Full Lunge Hamstring Stretch

One knee down initially, then other knee to come onto reformer.

Hands on footbar

One foot on footbar

Other foot on shoulder rest, lift knee away from carraige and straighten leg

Then straighten front leg as you exhale

Inhale to return

Standing side splits

Footbar

Step onto footpad

Take outer foot against shoulder rest

Open arms

Inhale open legs

Exhale draw back in

Could use a shortbox to shorten range and add stability

Or kneeling

Or bend leg on carriage when standing and moving away

Elephant

Heels against shoulder rest, standing

Hands on footbar, just outside shoulder width

Press chest towards thighs

Inhale push heels away keeping still in chest and shoulders

Exhale draw back in

Elephant Arabesque

Heels against shoulder rest, standing

Hands on footbar, just outside shoulder width

Chest toward thighs

Lift one leg into air

Inhale to push away

Exhale to return

Scooter

Facing footbar

hands on footbar

Outer leg standing in middle of carriage

Inner leg on outer shoulder rest

Drive inner leg backwards

Take one arm off footbar for progression

Up stretch

Heels against shoulder rest, standing TOES on reformer

Hands on footbar

Chest down to thighs

Send feet away, keeping upper body stable

Exhale to return

Long Stretch

Heels against shoulder rest, standing TOES on reformer

Hands on footbar

Chest down to thighs

Exhale to Send feet away, sending upper body into plank position

Inhale to return