Pilates Reformer & Chair Exercises: Setup, Movements, and Breathing Techniques

CARRIAGE STRAIGHT LEG JUMPS

Machine: Reformer / Carriage; Springs: 1B1Y; Position: Supine, feet parallel on footbar; Breath: Inhale prepare, Exhale to jump, Inhale land softly.

WUNDA CHAIR - STANDING UPSTRETCH (FLAT BACK)

Machine: Chair; Springs: 2B; Position: Standing on pedal, hands on chair, flat back; Breath: Inhale lengthen spine, Exhale lift pedal from abs.

WUNDA CHAIR - MOUNTAIN CLIMBERS (SIDE A → SIDE B)

Machine: Chair; Springs: 2B or 1B1R for men; Position: One foot on pedal, hands on riser; Breath: Exhale lift pedal, Inhale lower with control.

WUNDA CHAIR - FULL RANGE STEP-UPS (SIDE A → SIDE B)

Machine: Chair; Springs: 2B; Position: One foot on pedal, upright torso; Breath: Exhale stand up, Inhale control down.

WUNDA CHAIR - ORIENTED STRETCH (SIDE A → SIDE B)

Machine: Chair; Springs: 2B; Position: Split stance, hands supported; Breath: Inhale expand, Exhale soften into stretch.

WUNDA CHAIR - TEASER SET (WITH WUNDACORE)

Machine: Chair; Springs: N/A; Position: Seated, legs lifted or bent; Breath: Exhale lift from center, Inhale control lower.

CARRIAGE BRIDGE (WITH WUNDACORE)

Machine: Reformer / Carriage; Springs: 2Y or 1B1Y; Position: lay down, bottom scorched to the edge, feet parallel, hands to your sides resting by your sides; Breath: Exhale curl spine up, Inhale at top, Exhale articulate down.

CARRIAGE LUNGES + BICEP CURL (BAND) — SIDE A → SIDE B

Machine: Reformer / Carriage; Springs: 1Y1B or 2B; Position: Front foot planted, back foot on carriage; Breath: Exhale bend / curl, Inhale return.

CARRIAGE PLANKS WITH PIKES

Machine: Reformer / Carriage; Springs: 1Y1B or 1B; Position: Hands on carriage, plank; Breath: Exhale pike, Inhale extend plank.

CARRIAGE CHEST EXPANSION (KNEELING)

Machine: Reformer / Carriage; Springs: 1Y1B or 2B; Position: Kneeling upright, straps in hands; Breath: Inhale prepare, Exhale pull arms back.

CARRIAGE JUMPS

Machine: Reformer / Carriage; Springs: 1Y1B or 2B; Position: laying flat with bottom at edge, feet parallel; Breath: Exhale jump, Inhale land.

CARRIAGE TRICEP EXTENSIONS (KNEELING)

Machine: Reformer / Carriage; Springs: 1Y1B or 2B; Position: Kneeling, straps in hands; Breath: Inhale bend elbows, Exhale extend.

CARRIAGE SIDELINE LEGS (WITH YOGA BLOCK) — SIDE A → SIDE B

Machine: Reformer / Carriage; Springs: 1Y/1B or 2Y; Position: Side-lying, bottom leg bent; Breath: Exhale lift leg, Inhale lower.

CARRIAGE HAND ROLLS (KNEELING)

Machine: Reformer / Carriage; Springs: 1B1Y; Position: Kneeling, hands on carriage; Breath: Natural breath.

BAR PUSH-UP HOLD

Machine: Bar; Springs: n/a; Position: Standing incline push-up; Breath: Steady exhale to lower, inhale to lift.

BAR SQUATS + TOE PEELS

Machine: Bar; Springs: n/a; Position: Parallel stance, hands on bar; Breath: Inhale lower, Exhale press + peel.

BAR STRETCH (FINISH)

Machine: Bar; Springs: n/a; Position: Forward fold / calf stretch; Breath: Slow, relaxed breathing.

HOW TO MEMORIZE FAST

Say this out loud like a song: Jumps → Chair → Chair → Chair → Stretch → Teaser → Bridge → Lunge → Plank → Chest → Jumps → Triceps → Sideline → Hands → Bar Push → Bar Squat → Stretch.