Advanced Reformer

First exercise

Footwork

After footwork

Hundred

After hundred

Overhead

After overhead

Coordination

Footwork series:

Toes, arches, heels, tendon stretch

After coordination

Into sternum

After into the sternum

90 degree angle

After 90 degree angle

From the chest

After from the chest

From the hips

After from the hips

Shave

After shave

Hug

Rowing series:

Into sternum, 90 degree angle, from the chest, from the hips, shave, hug

After hug

Swan

After swan

Hamstring curls

After hamstring curls

pulling straps/T press

After pulling straps/T press

Backstroke

After backstroke

Teaser

After teaser

Horseback

Long box series:

Hamstring curls, pulling straps/T straps, backstroke, teaser, horseback

After horseback

Short box series

Short box series:

Round, straight, side-to-side, twist-reach, full tree, side tree, side sit ups

After short box series

Long stretch

After long stretch

Down stretch

After down stretch

Up stretch

After up stretch

Elephant

After elephant

One leg elephant/arabesque

After one leg elephant/arabesque

Long back stretch

Long stretch series:

Long stretch, down stretch, up stretch, elephant, one leg elephant/arabesque, long back stretch

After long back stretch

Stomach massage

Stomach massage series:

Round, straight, reach up, twist

After stomach massage

Tendon stretch

After tendon stretch

Short spine massage

After short spine massage

Semi-circle

After semi-circle

Chest expansion

After chest expansion

Thigh stretch

After thigh stretch

Reverse chest expansion

After reverse chest expansion

Mermaid

After mermaid

Snake and twist

After snake and twist

Corkscrew

After corkscrew

Long spine massage

After long spine massage

Leg circles and frog

After leg circles and frog

Knees off

After knees off

Running

After running

Pelvic lift

After pelvic lift

Front splits

After front splits

Side splits

After side splits

Russian splits

Splits series:

Front, side, russian

After russian splits

Balance control front

After balance control front

Balance control back

After balance control back

Star