Reformer: Exercises + Purpose

Footwork

• Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers 

• Develop support for neutral spine 

• Teach lumbopelvic stability 

• Correct hip, leg and ankle alignment 

• Increase circulation 

Roll Down

• Strengthen the abdominals 

• Stretch the low back

• Strengthen the arms, especially the elbow flexors and posterior shoulder girdle

• Maintain abdominal support for the low back while in lumbar flexion 

Supine Arm Work

• 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

The Hundred

• Teach lumbopelvic stability 

• Strengthen abdominals and hip flexors 

• Increase thoracic flexibility

• Learn to connect the arms to the core

Kneeling Abdominals Facing Back

• Strengthen the abdominals

• Increase pelvic stability

• Increase scapular stability

• Strengthen the latissimus dorsi, teres major, serratus anterior, pectoralis major, rotator cuff

• Strengthen the hip felxors

Kneeling Abdominals Facing Front

• Strengthen the abdominals

• Increase pelvic stability

• Increase scapular stability

• Strengthen shoulder and scapular stabilizers including latissimus drosi, teres major, serratus anterior, pectorialis major, rotator cuff

• Strengthen the hip flexors

Feet in Straps

• Strengthen the abdominals

• Strengthen the hamstrings, adductors, deep hip external rotators, gluteus maximus, hip adductors

• Increase flexibility of the hamstrings, adductors, and hip flexors

• Increase pelvic stability

• Develop balance in the hip musculature

Long Box Pulling Straps

• Strengthen the back of the body including latissimus dorsi, teres major, lower trapezius, erector spinae, gluteus maximus and hamstrings

• Strengthen the abdominals in a prone position

• Increase scapular stability

• Improve leg and torso alignment

Long Box Overhead Press & Swan

• Strengthen the posterior shoulder, torso, hips and legs

• Strengthen and stretch the abdominal

• Strengthen the triceps and pectoralis major

• Increase scapular stability

Short Box Abdominals

• Strengthen the abdominals

• Strengthen back extensor muscles (especially in flat back version)

• Stretch the low back (especially in the round back version)

• Teach balanced strength between abdominals and back extensors

Bridging & Pelvic Lift

• Strengthen the gluteals, hamstrings and back extensors

• Increase the flexibility and articulation of the spine

• Teach lumbopelvic stability

• Teach balanced abdominal and lumbar strength

Knee Stretch

• Strengthen quadriceps, hamstrings and gluteals

• Strengthen the abdominals

• Increase pelvic stability

• Increase scapular stability

Elephant

• Strengthen the abdominals (round back)

• Increase back, hamstring and calf flexibility

• Increase scapular stability

• Strengthen hips flexors (flat back)

Long Stretch

• Strengthen the torsos including the abdominals, erector spinae, gluteus maximus, adductors and shoulder girdle

• Strengthen scapular stabilizers including serratus anterior, lower trapezius and pectoralis major

• Increase scapular stability

Up Stretch

• Strengthen the torso including abdominals, erector spinae, gluteus maximus, adductors and shoulder girdle

• Increase scapular stability

• Strengthen scapular stabilizers including serratus anterior, lower trapezius and pectoralis major

• Improve coordination

Arm Work Facing Straps

• Strengthen arm and sohulder muscles including rotator cuff, brachialis, biceps, triceps, pectoralis major, latissimus dorsi and deltoid

• Strengthen scapular stabilizers including serratus anterior, trapezius and rhomboids

• Increase torso stabilization

• Improve sitting posture

Arm Work Facing Footbar

• Strengthen arm and shoulder muscles including brachialis, biceps, triceps, pectoralis major, latissimus dorsi, rotator cuff and deltoid

• Strengthen scapular stabilizers including the serratus anterior, trapezius and rhomboids

• Increase torso stabilization

• Improve sitting posture

Standing/Side Splits

• Strengthen leg and hip muscles including hip adductors, abductors and external rotators along with quadriceps and hamstrings

• Improve balance

• Improve standing posture

Lunges

• Strengthen the anterior hip including psoas, rectus femoris and sartorius

• Stretch the abdominals

Side Stretch/Mermaid

• Stretch the lateral torso including quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals

• Stabilize scapulae

Cleopatra

• Stretch the lateral torso including quadratus lumborum, latissimus dorsi, internal and external obliques and intercostals

• Stabilize the scapulae

Single Leg Footwork

• Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers

• Balance the strength between the legs

• Teach lumbopelvic stability

• Correct hip, leg and ankle alignment

• Increase circulation

Footwork on Footplate

• Strengthen the leg muscles including the internal and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers

• Develop support for neutral spine

• Teach lumbopelvic stability

• Correct hip, leg and ankle alignment

• Increase circulation

Jumping on Footplate

• Strengthen the abdominals

• Strengthen the leg muscles including the interla and external rotators, quadriceps, hamstrings, abductors, adductors, calf muscles and ankle stabilizers

• Teach lumbopelvic stability

• Teach jump mechanics

• Correct hip, leg and ankle alignment in a challenging exercise

• Increase circulation

Coordination

• Strengthen the abdominals, hip flexors, latissimus dorsi and adductors

• Increase thoracic flexibility

• Teach pelvic stability

• Increase coordination

• Learn to connect the arms to the core

Short Spine Massage

• Strengthen the abdominals

• Strengthen the hamstring and gluteus maximus

• Increase flexibility of the spine and hamtrings

• Improve spinal alignment

• Develop balance in the spinal musculature

Stomach Massage

• 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

Long Box Back Stroke

• Strengthen the abdominals, hip flexors, latissimus dorsi and adductors

• Increase thoracic flexibility

• Teach pelvic stability

• Increase coordination

• Learn to connect the arms to the core

Long Box Breast Stroke

• Strengthen spinal extension

• Strengthen gluteus maximus and hamstrings

• Strengthen deltoid, rotator cuff and shoulder girdle

• Increase back extension flexibility

• Increase shoulder flexibility

Long Box Swimming

• Strengthen spinal extensors

• Strengthen gluteus maxiumus and hamstrings

• Increase back extension flexibility

• Increase pelvic stability

Short Box Oblique Abdominals

• Strengthen the oblique abdominals for torso rotation

• Teach torso rotation

• Increase back flexibility

Short Box Advanced Abdominals

• Teach balanced strength between the abdominals and the back extensors 

• Strengthen abdominals 

• Strengthens the back muscles

• Stretch the low back, hamstrings and abdominals 

Short Box Mermaid

• Strengthen the abdominals including internal and external obliques 

• Strengthen the lateral torso including latissimus dorsi, quadrates lumborum, poses, gluteus medius and minimus 

• Increase lateral torso flexibility 

• Teach spinal rotation 

Short Box Climb a Tree

• Strengthen the abdominals 

• Strengthen the back extensors 

• Increase hamstring flexibility 

• Teach pelvic stability 

Knee Stretch Knees Off - Jackrabbit

• Strengthen quadriceps, hamstrings and gluteals 

• Strengthen abdominals 

• Strengthen the shoulder including the serrates anterior, lower trapezius, pectoralis major, rotator cuff, triceps and anterior deltoid 

• Increase pelvic stability 

• Increase scapular stability 

Arabesque & Single Leg Elephant

• Strengthen the abdominals 

• Strengthen the hip extensors including the hamstring, gluteus Maximus and external rotators 

• Strengthen the scapular stabilizers 

• Increase hamstring and calf flexibility 

Down Stretch

• Strengthen the back extensors 

• Strengthen the shoulder including the serrates anterior, lower trapezius, pectoralis major, rotator, triceps and anterior deltoid 

• Increase scapular stability 

Semi Circle

• Strengthen the abdominals and spinal extensors 

• Strengthen the shoulders including the triceps and scapular stabilizers 

• Increase spinal mobility 

• Increase hip flexor flexibility 

• Teach spinal articulation and sequencing 

Chest Expansion

• No purpose listed in book

Kneeling Side Arms

• Strengthen the arm and shoulder muscles including the brachialis, biceps, triceps, pectoralis major, latissimus dorsi, rotator cuff and deltoid

• Strengthen the scapular stabilizer including the serratus anterior, trapezius and rhomboids

• Increase torso stabilization

• Improve standing posture

Rowing Front I - Sitting Tall

• Strengthen the shoulder muscles including the pectoralis major, latissimus dorsi, rotator cuff and deltoid 

• Strengthen the scapular stabilizers including the serrates anterior, trapezius and rhomboids 

• Strengthen abdominals and hip flexors

• Stretch hamstrings

• Increase torso stabilization

• Improve coordination

Rowing Front II - Bending Down

• Strengthen the shoulder muscles including the pectoralis major, latissimus dorsi, rotator cuff and deltoid 

• Strengthen the scapular stabilizers including the serrates anterior, trapezius and rhomboids 

• Strengthen abdominals and hip flexors 

• Stretch hamstring, back and latissimus dross 

• Increase torso stabilization 

• Improve coordination 

Corkscrew

• Increase spinal flexibility 

• Increase torso control 

• Scapular stabilization 

• Coordination  

Long Box Double Leg Kick

• Strengthen spinal extensors 

• Strengthen hip extensors and knee flexors including gluteus maximus, hamstrings and gastrocnemius 

• Increase shoulder flexibility 

Long Box Teaser

• Strengthen the abdominals

• Strengthen iliopsoas and hip flexors 

• Develop balance and coordination

• Maintain stable spine 

Long Box Double Leg Kick

• Strengthen spinal extensors 

• Strengthen hip extensors and knee flexors including gluteus maximus, hamstrings and gastrocnemius 

• Increase shoulder flexibility 

Long Box Horseback

• Strengthen the abdominals 

• Strengthen adductors, gluteus maximus and hamstrings 

• Strengthen the shoulders

• Balance and coordination 

Long Box Swan

• Strengthen spinal extensors 

• Strengthen gluteus Maximus and hamstrings 

• Increase back extension flexibility 

• Stretch abdominals 

Long Box Grasshopper

• Strengthen spinal extension 

• Strengthen gluteus maximus, external hip rotators and hamstrings 

• Increase back extension flexibility 

Long Box Rocking

• Strengthen the spinal extensors 

• Strengthen gluteus maximus and hamstrings

• Strengthen deltoid, rotator cuss and shoulder girdle 

• Increase back extension flexibility 

• Increase shoulder flexibility 

Rowing Back I Round Back

• Strengthen the shoulder muscles including the pectoralis major, latissimus dorsi, rotator cuff and posterior deltoid

• Strengthen the scapular stabilizers including the serrates anterior, trapezius and rhomboids 

• Strengthen abdominals and hip flexors 

• Stretch hamstrings and back 

• Increase dynamic torso stabilization

• Improve coordination 

Rowing Back II Flat Back

• Strengthen the arm and shoulder muscles including the biceps, brachialis, pectoralis major, latissimus dorsi, rotator cuff and deltoid 

• Strengthen the scapular stabilizers including the serrates anterior, trapezius and rhomboids 

• Strengthen abdominals and hip flexors 

• Stretch hamstrings and back 

• Increase dynamic torso stabilization 

• Improve coordination 

Reverse Abdominals

• Strengthen the arm and shoulder muscles including the biceps, brachialis, pectoralis major, latissimus dorsi, rotator cuff and deltoid 

• Strengthen the scapular stabilizers including the serrates anterior, trapezius and rhomboids 

• Strengthen abdominals and hip flexors 

• Stretch hamstrings and back 

• Increase dynamic torso stabilization 

• Improve coordination 

Long Spine Massage

• Strengthen the abdominals

• Strengthen the hamstrings, gluteus maximus and spinal extensors 

• Increase flexibility of the spina and hamstrings 

• Improve spinal alignment 

• Develop balance in the spine musculature 

Jackknife

• Increase spinal flexibility 

• Increase torso control 

• Strengthen abdominals 

• Strengthen hamstrings and gluteus maximus 

• Scpular stabilization 

• Coordination 

Thigh Stretch

• Strengthen and stretch the quadriceps 

• Strengthen the posterior shoulder muscles including the posterior dletokis, teres major, latissimus dorsi and triceps 

• Increase torso stabilization

• Increase back extension strength and flexibility  

Tendon Stretch

• Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serrates anterior and lower trapezius 

• Strengthen the abdominals and hip flexors 

• Stretch the anterior shoulder

• Stretch the hamstrings

• Stabilize the scapulae

• Develop coordination 

• Develop full bodied integration 

Long Back Stretch (Slide)

• Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serrates anterior, lower trapezius and triceps

• Strengthen the gluteus maximus and hamstrings 

• Strengthen the abdominals

• Stretch the anterior shoulder

• Stabilize the scapula 

• Develop coordination 

• Develop full bodied integration 

Snake

• Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serrates anterior and lower trapezius 

• Strengthen the abdominals and hip flexors 

• Stretch the hamstrings

• Stabilize the scapula 

• Develop coordination 

• Develop full bodied integration 

Twist

• Strengthen the shoulder including the rotator cuff, latissimus dorsi, teres major, serrates anterior and lower trapezius 

• Strengthen the abdominals and hip flexors 

• Stretch the hamstrings

• Stretch the lateral torso

• Stabilize the scapula

• Develop coordination 

• Develop full bodied integration 

Control Front Facing Carriage

• Strengthen the torso

• Strengthen scapular stabilizers and the chest including serrates anterior, lower trapezius and pectoralis major 

• Strengthen the hamstrings and gluteus maximus 

• Increase scapular stability 

Control Back Facing Ceiling

• Strengthen the torso

• Increase scapular stability 

• Strengthen scapular stabilizers including serratus anterior, lower trapezius and pectoralis major 

Star/Side Support

• Strengthen the lateral torso including the latissimus dorsi, oblique abdominals, gluteus medius and minimus 

• Strengthen the rotator cuff

• Stabilize the scapula 

• Coordination and balance 

Splits

• Stretch and strengthen the hip flexors, adductors and hamstrings 

• Improve balance 

• Improve standing posture