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Time	Pose	Description
0:10	Footwork	Start with foundational reformer footwork to warm the lower body, connect the feet to the pelvis, and establish steady carriage control before the class gets more interesting.
	FOOTWORK 1	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: TOES APART
	FOOTWORK 2	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: TOES WRAP ON BAR
	FOOTWORK 3	Lie on back. Bend knees. Place heels of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: HEALS ON BAR
	FOOTWORK 4	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: HIGH HALF TOE
	FOOTWORK 5	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: LOWER & LIFT
0:10	Second Position	Explore parallel, laterally rotated, and medially rotated leg positions to challenge hip control, foot placement, and lower-body alignment.
	SECOND POSITION 1	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: PARALLEL
	SECOND POSITION 2	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: LATERALLY ROTATED
	SECOND POSITION 3	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: Medially Rotated
0:10	Single Leg	Move into unilateral leg work to strengthen the abdominals, glutes, and hamstrings while improving pelvic stability and side-to-side balance.
	SINGLE LEG 1	Lie on back, bend knees. Place right heel on foot bar, left leg in table top position. Inhale, press right heel, slide out without moving left leg. Exhale, return to start. Switch legs. Benefits: Strengthens abdominals, glutes, and hamstrings. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ONE LEG BENT
	SINGLE LEG 2	Lie on back, bend knees. Place right heel on foot bar, left leg in table top position. Inhale, press right heel, slide out without moving left leg. Exhale, return to start. Switch legs. Benefits: Strengthens abdominals, glutes, and hamstrings. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: BICYCLE
	SINGLE LEG 3	Lie on back, bend knees. Place right heel on foot bar, left leg in table top position. Inhale, press right heel, slide out without moving left leg. Exhale, return to start. Switch legs. Benefits: Strengthens abdominals, glutes, and hamstrings. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: DEVELOPE\'\'
	SINGLE LEG 4	Lie on back, bend knees. Place right heel on foot bar, left leg in table top position. Inhale, press right heel, slide out without moving left leg. Exhale, return to start. Switch legs. Benefits: Strengthens abdominals, glutes, and hamstrings. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SINGLE HEAL
	HUNDREDS	Lie on back, legs in table top position. Grab short loops. Extend arms beside body, parallel to ground without touching carriage. Inhale, nod chin. Exhale, fold up towards knees. Pulse 100 times. Benefits: Strengthens abs, torso. Video: https://www.youtube.com/embed/zTmaPnulw6Y
0:10	Bend & Stretch	Add feet-in-straps work to challenge abdominal support, leg control, hip organisation, and smooth movement through the straps.
	BEND & STRETCH 1	Lie on back. Place long loops on fulcrum of ankles. Press legs out. Place arms beside body. Inhale, bend knees and bring towards chest while flexing feet. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat. Benefits: Strengthens abs, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PARALLEL
	BEND & STRETCH 2	Lie on back. Place long loops on fulcrum of ankles. Press legs straight out. Point and separate toes. Place arms beside body. Inhale, bend, and separate knees. Flex feet. Bring knees to chest. Keep pelvis in neutral. Exhale, press legs out. Point toes. Repeat. Benefits: Strengthens abdominals, hips, and legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: LATERAL ROTATED
	BEND & STRETCH 3	Lie on back. Place long loops on feet. Lift right leg to table top position. Bend left leg, place left ankle on right knee. Hold back of right thigh. Bring right thigh towards chest. Repeat on opposite leg. Benefits: Stretches hips. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: MEDIALLY ROTATED
0:10	Lower & Lift	Use controlled leg lowering and lifting to develop abdominal strength, hip stability, and precise movement without letting the pelvis go on holiday.
	LOWER & LIFT 1	Lie on back. Place long loops on fulcrum of ankles. Press legs out. Point toes. Place arms beside body. Inhale, lift legs perpendicular to reformer. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat. Benefits: Strengthens abs, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: LEGS EXT PARALLEL
	LOWER & LIFT 2	Lie on back. Place long loops on fulcrum of ankles. Press legs out. Point toes. Place arms beside body. Inhale, lift legs perpendicular to reformer. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat. Benefits: Strengthens abs, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: LEGS EXT LATERAL
	ADDUCTOR STRETCH	Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop as you inhale. Benefits: Strengthens hips, core, and thighs. Video: https://www.youtube.com/embed/WB_9HBnupKA Cues: LEGS EXT & PARA
0:10	Short Spine	Introduce spinal articulation and supported inversion work to stretch the back body, mobilise the spine, and encourage controlled rolling through the carriage.
	SHORT SPINE	Lie on back. Place long loops on fulcrum of ankles. Press legs out. Point toes. Place arms beside body. Inhale, lift legs perpendicular to reformer. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat. Benefits: Strengthens abs, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PREP
	SHORT SPINE	Lie on back. Place long loops on fulcrum of ankles. Press legs out, point toes. Place arms beside body. Inhale, lift legs perpendicular to carriage. Slowly peel spine off carriage bringing feet beyond head. Keep arms on carriage. Stay for a few breaths. Inhale, roll down to start. Repeat. Benefits: Stretches and massages spine. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: FULL
0:10	Midback Series	Strengthen the arms, shoulders, lats, triceps, and abdominals while asking the torso to stay calm, steady, and quietly heroic.
	MIDBACK SERIES	Lie on your back, legs in tabletop, toes pointed. Hold short loops, arms extended beside body above the carriage. Inhale, bend elbows, reaching fingertips upward. Exhale, straighten arms. Repeat the movement 10 times with controlled breaths. Benefits: Strengthens triceps and upper body. Improves core stability. Enhances overall arm control and coordination. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: TRICEP PRESS Modifications: Beginner: Perform with feet resting on carriage. Intermediate: Extend legs straight to increase core engagement. Advanced: Add a chest lift during arm extensions. Precautions : Avoid if you have shoulder, elbow, or wrist injuries.
	MIDBACK SERIES	Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, raise arms reaching fingers towards ceiling. Use lats to press down to start position. Repeat. Benefits: Strengthens shoulder extensors, abdominals, and dorsi. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: STRAIGHT DOWN
	MIDBACK SERIES	Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, shrug shoulders up. Exhale, glide shoulders down. Repeat 10 times. Benefits: Releases tension in neck. Strengthens shoulders. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: 45 DEGREES
	MIDBACK SERIES	Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, shrug shoulders up. Exhale, glide shoulders down. Repeat 10 times. Benefits: Releases tension in neck. Strengthens shoulders. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SIDE
	MIDBACK SERIES	Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, raise arms reaching fingers towards ceiling. Use lats to press down to start position. Repeat. Benefits: Strengthens shoulder extensors, abdominals, and dorsi. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: CIRCLES
0:10	Coordination	Combine arm, leg, and abdominal control in a more complex sequence that challenges timing, breath, and whole-body organisation.
	BEATS	Lie on back. Place long loops on fulcrum of ankles. Press legs straight out. Point and separate toes. Place arms beside body. Inhale, bend, and separate knees. Flex feet. Bring knees to chest. Keep pelvis in neutral. Exhale, press legs out. Point toes. Repeat. Benefits: Strengthens abdominals, hips, and legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: TT & DIAMOND
	FROG	Lie on back. Place long loops on fulcrum of ankles. Press legs straight out. Point and separate toes. Place arms beside body. Inhale, bend, and separate knees. Flex feet. Bring knees to chest. Keep pelvis in neutral. Exhale, press legs out. Point toes. Repeat. Benefits: Strengthens abdominals, hips, and legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: LEGS EXT & LAT
	STAG	Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop as you inhale. Benefits: Strengthens hips, core, and thighs. Video: https://www.youtube.com/embed/WB_9HBnupKA Cues: LEGS EXT & LAT
	COORDINATION	Lie down. Place long loops on feet. Bend knees. Bring soles of feet together. Grab onto feet. Nod chin. Fold forward. Push tailbone down. Stay for a few breaths. Benefits: Stretches pelvis. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: FLX FWD & TT
0:10	Back Rowing (part I)	Use seated strap work to strengthen the arms, shoulders, upper back, and abdominals while developing posture, spinal control, and coordination. Cues: .
	BACK ROWING PREPS 1	Sit on carriage facing back of reformer. Extend legs. Hold short loops, bend elbows bringing arms beside body. Exhale, straighten arms behind. Inhale, return to start. Repeat. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PLOW
	BACK ROWING PREPS 2	Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat. Benefits: Strengthens biceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: OPEN ARMS
	BACK ROWING PREPS 3	Sit facing back of reformer. Extend legs. Grab onto short loops. Bring arms beside body. Inhale, lift arms. Exhale, pull arms down and behind body. Repeat. Benefits: Strengthens arms and abdominals. Opens chest. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: AIRPLANE
	BACK ROWING PREPS 4	Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat. Benefits: Strengthens biceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: BICEPS CURLS
	BACK ROWING PREPS 5	Sit on carriage facing back of reformer. Extend legs. Hold short loops, bend elbows bringing arms beside body. Exhale, straighten arms behind. Inhale, return to start. Repeat. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: TRICEPS
	BACK ROWING PREPS 6	Sit on carriage facing back of reformer. Extend legs. Hold short loops, bend elbows bringing arms beside body. Exhale, straighten arms behind. Inhale, return to start. Repeat. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ROLL DOWN
	BACK ROWING PREPS 7	Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat. Benefits: Strengthens biceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ROLL w BICEP CURL
	BACK ROWING PREPS 8	Take a seat on carriage facing headrests with legs stretched out between them. Ankles crossed. On inhale, reach arms straight out sitting tall. On exhale, begin to roll back into the C-curve position. On inhale, bring arms into chest and hold halfway back. On exhale, twist to right side and extend arms. Close arms. Return to centre. Twist the other way. Rollback up to starting position. Benefits: Strengthens obliques and shoulders. Develops coordination. Video: https://www.youtube.com/watch?v=6aJJSe19xug Cues: ROLL w OBLIQUES
00:10	Back Rowing (part II)
	BACK ROWING 1	Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat. Benefits: Strengthens biceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ROUND BACK
	BACK ROWING 2	Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat. Benefits: Strengthens biceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: STRAIGHT BACK
0:10	Side Arm	Focus on rotator cuff strength, shoulder stability, spinal rotation, and side-body control through seated arm and twist variations.
	SIDE ARM PREPS SEATED 1	Sit cross legged on reformer. Hold short loop in left hand. Rest right hand by hip. Bend left arm close to body. Exhale, press left arm towards right hip. Inhale, return left arm to start. Repeat on other side. Benefits: Strengthens rotator cuff muscles. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: INTERNAL ROTATION
	SIDE ARM PREPS SEATED 2	Sit cross legged on reformer. Hold long loop in right hand. Rest left hand by hip. Bend right arm. Exhale, push right hand out by side bringing forearm perpendicular to shoulder. Inhale, return to start. Benefits: Strengthens external rotator cuff muscles. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: EXTERNAL ROTATION
	SIDE ARM PREPS SEATED 3	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ADDUCTION
	SIDE ARM PREPS SEATED 4	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ABDUCTION
	SIDE TWIST SITTING	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y
0:10	Front Rowing (part I)	Continue seated upper-body work with forward-facing rowing patterns that build arm strength, shoulder control, postural endurance, and abdominal support.
	FRONT ROWING PREPS 1	Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: STRAIGHT FORWARD
	FRONT ROWING PREPS 2	Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SECOND POSITION
	FRONT ROWING PREPS 3	Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: OFFERING
00:10	Front Rowing (part II)
	FRONT ROWING 1	Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ARM CIRCLES
	FRONT ROWING 2	Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ROUND FWD & CIRCLE
	FRONT ROWING 3	Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start. Benefits: Strengthens triceps and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SALUTE
0:10	Stomach	Return to the footbar for a strong seated series that challenges hips, legs, abdominals, spinal shape, and reformer rhythm.
	STOMACH MASSAGE 1	Place balls of feet on the bar, hip-width apart. Hold bar. Inhale, press out and straighten legs. Lift heels. Exhale, lower heels. Bend forward. Inhale, lift heels. Exhale and return to start. Benefits: Stretches hips. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PREP
	STOMACH MASSAGE 2	Place balls of feet on the bar, hip-width apart. Hold bar. Inhale, press out and straighten legs. Lift heels. Exhale, lower heels. Bend forward. Inhale, lift heels. Exhale and return to start. Benefits: Stretches hips. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ROUND BACK
	STOMACH MASSAGE 3	Place balls of feet on the bar, hip-width apart. Hold bar. Inhale, press out and straighten legs. Lift heels. Exhale, lower heels. Bend forward. Inhale, lift heels. Exhale and return to start. Benefits: Stretches hips. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: STRAIGHT BACK
	STOMACH MASSAGE 4	Place balls of feet on the bar, hip-width apart. Hold bar. Inhale, press out and straighten legs. Lift heels. Exhale, lower heels. Bend forward. Inhale, lift heels. Exhale and return to start. Benefits: Stretches hips. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: REACHING
	STOMACH MASSAGE 5	Place balls of feet on the bar, hip-width apart. Hold bar. Inhale, press out and straighten legs. Lift heels. Exhale, lower heels. Bend forward. Inhale, lift heels. Exhale and return to start. Benefits: Stretches hips. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: TWIST
0:10	Arms Pulling	Move onto the long box to strengthen the back body, arms, triceps, legs, and abdominals while opening the chest and improving extension control.
	ARMS PULLING STRAPS	Lie down. Place box under stomach. Face back of reformer. Hold straps. Extend legs. Exhale, pull arms towards thighs. Slightly raise upper body. Inhale, return arms to start. Benefits: Strengthens abs, arms, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PLOW
	ARMS PULLING STRAPS 2	Lie down. Place box under stomach. Face back of reformer. Hold straps. Extend legs. Exhale, pull arms towards thighs. Slightly raise upper body. Inhale, return arms to start. Benefits: Strengthens abs, arms, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: AIRPLANE
	ARMS PULLING STRAPS 3	Lie face down. Place box under stomach. Face back of reformer. Hold onto straps. Bend elbows, bring arms perpendicular to floor. Inhale, extend arms behind. Exhale, return arms to start. Repeat. Benefits: Strengthens abs, triceps, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: TRICEPS
0:10	Backstrock	Add a compact long-box core challenge using straps, hip flexors, and abdominal control. Small movement. Big opinions from the abs.
	BACKSTROKE PREP	Use medium springs. Face head rest. Place loops over legs (above knees on thighs). Lie down. Extend legs to a 45 degree angle. Support head with hands. Exhale, curl everything into centre. Inhale, return to start. Benefits: Strengthens core and hip flexors. Video: https://www.youtube.com/watch?v=n__8A1oCg9s Cues: LONGBOX
0:10	Feet Pulling Straps	Use prone and kneeling strap variations to develop posterior-chain strength, shoulder stability, hamstring control, and full-body coordination.
	FEET PULLING STRAPS 1	Lie on stomach, head towards bar, box under torso. Place right hand on side of bar. Squeeze legs, point toes. Exhale, scoop shoulders down. Press out. Inhale, pull back in. Switch arms. Benefits: Strengthens shoulders. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: HAMSTRING CURLS
	FEET PULLING STRAPS 2	Lie on stomach, head towards bar, box under torso. Place right hand on side of bar. Squeeze legs, point toes. Exhale, scoop shoulders down. Press out. Inhale, pull back in. Switch arms. Benefits: Strengthens shoulders. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: KNEELING 1 LEG PUL
	FEET PULLING STRAPS 3	Lie on stomach, head towards bar, box under torso. Place right hand on side of bar. Squeeze legs, point toes. Exhale, scoop shoulders down. Press out. Inhale, pull back in. Switch arms. Benefits: Strengthens shoulders. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: KNEE LIFT
	FEET PULLING STRAPS 4	Lie on stomach, head towards bar, box under torso. Place right hand on side of bar. Squeeze legs, point toes. Exhale, scoop shoulders down. Press out. Inhale, pull back in. Switch arms. Benefits: Strengthens shoulders. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SIDE LYING 1 LEG
0:10	Short Box	Work through round back, straight back, twist, lean, tree prep, and tree variations to strengthen the abdominals, mobilise the spine, and challenge seated control.
	ROUND BACK	Sit on box, feet under straps. Clasp wrists, glide shoulders down. Exhale, curl abdominals, roll back on box. Inhale, lift arms. Exhale, round forward. Inhale, straighten back. Repeat. Benefits: Strengthens abs, legs, back. Video: https://www.youtube.com/embed/zTmaPnulw6Y
	STRAIGHT BACK	Sit on box, feet under straps. Bend elbows, place hands behind head. Exhale, bend to right keeping left hip down. Inhale, lift up. Repeat on opposite side. Benefits: Stretches, strengthens obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: USE POLE
	TWIST	Sit on box, feet under straps. Spread arms apart in a ’T’ shape. Exhale, twist right in 3 counts. Inhale, return to center. Repeat on opposite side. Benefits: Stretches, strengthens spine. Strengthens abs, legs. Video: https://www.youtube.com/embed/zTmaPnulw6Y
	TWIST w ROUND BACK	Sit on box, feet under straps. Clasp wrists, glide shoulders down. Exhale, curl abdominals, roll back on box. Inhale, lift arms. Exhale, round forward. Inhale, straighten back. Repeat. Benefits: Strengthens abs, legs, back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: USE POLE
	LEAN	Sit on box, feet under straps. Bend elbows, place hands behind head. Exhale, bend to right keeping left hip down. Inhale, lift up. Repeat on opposite side. Benefits: Stretches, strengthens obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: USE POLE
	TREE PREP	Sit on box, feet under straps. Bend elbows, place hands behind head. Exhale, bend to right keeping left hip down. Inhale, lift up. Repeat on opposite side. Benefits: Stretches, strengthens obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y
	TREE	Sit on box, feet under straps. Bend elbows, place hands behind head. Exhale, bend to right keeping left hip down. Inhale, lift up. Repeat on opposite side. Benefits: Stretches, strengthens obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y
0:10	Mermaid	Add lateral flexion and rotation to lengthen the side body, strengthen the obliques, and give the spine a well-earned change of direction.
	MERMAID SHORT BOX	Sit on carriage. Bend left leg, swing foot behind. Bend right leg, press foot against left inner thigh. Place right hand on edge of foot bar. Inhale, lift left hand up. Extend left arm, bend to right. Inhale, raise left arm. Exhale, lower arm. Lift right arm, bend to left side. Return to start. Benefits: Lengthens and strengthens lateral obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SIDE BEND IN STRAP
	MERMAID SHORT BOX	Sit on carriage. Bend left leg, swing foot behind. Bend right leg, press foot against left inner thigh. Place right hand on edge of foot bar. Inhale, lift left hand up. Extend left arm, bend to right. Inhale, raise left arm. Exhale, lower arm. Lift right arm, bend to left side. Return to start. Benefits: Lengthens and strengthens lateral obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: HAWK IN STRAP
	MERMAID SHORT BOX	Sit on carriage. Bend left leg, swing foot behind. Bend right leg, press foot against left inner thigh. Place right hand on edge of foot bar. Inhale, lift left hand up. Extend left arm, bend to right. Inhale, raise left arm. Exhale, lower arm. Lift right arm, bend to left side. Return to start. Benefits: Lengthens and strengthens lateral obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: BOW& ARROW STRAP
0:10	Elephant	Progress into stronger weight-bearing reformer work to build shoulder stability, wrist strength, core control, hamstring length, and carriage awareness.
	LONG STRETCH	Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Finger tips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold. Benefits: Strengthens arms, wrists, spine. Tones abs. Video: https://www.youtube.com/embed/pSWYGXSNjdE Cues: TOES ON HEADREST Modifications: Knees on floor. Precautions : Carpal tunnel syndrome
	DOWN STRETCH	Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control. Benefits: Stabilizes torso, strengthens core, shoulders, and hips. Cues: KNEEL FLXED OVER
	UP STRETCH	Stand tall. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw. Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0 Cues: FEET SHOULDER RES Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance. Precautions : Pregnant. HBP. Headache.
	ELEPHANT 1	Stand tall. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw. Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0 Cues: ROUND BACK Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance. Precautions : Pregnant. HBP. Headache.
	ELEPHANT 2	Stand tall. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw. Benefits: Stretches spine, hams, shoulders. Calms nervous system. Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0 Cues: FLAT BACK Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance. Precautions : Pregnant. HBP. Headache.
0:10	Kneeling Side Arm	Challenge shoulder stability, trunk rotation, and side-body strength from kneeling, where balance and control become slightly more “don’t wobble, don’t wobble.”
	KNEELING SIDE ARM PREPS 1	Sit cross legged on reformer. Hold short loop in left hand. Rest right hand by hip. Bend left arm close to body. Exhale, press left arm towards right hip. Inhale, return left arm to start. Repeat on other side. Benefits: Strengthens rotator cuff muscles. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: INTERNAL ROTATION
	KNEELING SIDE ARM PREPS 2	Sit cross legged on reformer. Hold long loop in right hand. Rest left hand by hip. Bend right arm. Exhale, push right hand out by side bringing forearm perpendicular to shoulder. Inhale, return to start. Benefits: Strengthens external rotator cuff muscles. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: EXTERNAL ROTATION
	KNEELING SIDE ARM PREPS 3	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ADDUCTION
	KNEELING SIDE ARM PREPS 4	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ABDUCTION
	KNEELING SIDE TWIST 5	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: LONG ARM ADDUCTION
	KNEELING SIDE TWIST 6	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: LONG ARM ABDUCTION
	KNEELING SIDE TWIST	Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center. Benefits: Stretches, strengthens back. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: KNEELING
0:10	Kneel Reverse Expansion	Build upper-body strength, postural control, and core stability with kneeling reverse arm patterns including teardrops, salute, and bicep curl variations.
	KNEEL REVERSE EXPANSIONS 1	Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat. Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back. Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94 Cues: STRAIGHT FORWARD Precautions : Injuries to your shoulder, wrist, elbow, or neck.
	KNEEL REVERSE EXPANSIONS 2	Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat. Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back. Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94 Cues: TEARDROPS OUTWARD Precautions : Injuries to your shoulder, wrist, elbow, or neck.
	KNEEL REVERSE EXPANSIONS 3	Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat. Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back. Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94 Cues: TEARDROPS INWARD Precautions : Injuries to your shoulder, wrist, elbow, or neck.
	KNEEL REVERSE EXPANSIONS 4	Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat. Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back. Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94 Cues: SALUTE Precautions : Injuries to your shoulder, wrist, elbow, or neck.
	KNEEL REVERSE EXPANSIONS 5	Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat. Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back. Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94 Cues: BICEP CURL Precautions : Injuries to your shoulder, wrist, elbow, or neck.
0:10	Leg Circles	Return to feet-in-straps for circular leg patterns that strengthen the hips, core, and thighs while demanding smooth, even carriage control.
	LEG CIRCLES 1	Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop as you inhale. Benefits: Strengthens hips, core, and thighs. Video: https://www.youtube.com/embed/WB_9HBnupKA Cues: PARALLEL
	LEG CIRCLES 2	Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop as you inhale. Benefits: Strengthens hips, core, and thighs. Video: https://www.youtube.com/embed/WB_9HBnupKA Cues: LATERAL
	LEG CIRCLES 3	Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop as you inhale. Benefits: Strengthens hips, core, and thighs. Video: https://www.youtube.com/embed/WB_9HBnupKA Cues: MEDIAL
0:10	Long Spine	Add a stronger strap-based challenge for hip control, abdominal support, adduction, abduction, and long spinal organisation.
	LONG SPINE EXTENDED STRAP	Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop on as you inhale. Benefits: Strengthens hips, core, and thighs. Video: https://www.youtube.com/embed/WB_9HBnupKA Cues: ADD & ABD Modifications: A) Keep legs higher. B) Knees slightly bent. C) Add a hold at full extension. D) Add small pulses at full extension.
0:10	Knee Stretches	Use round back, straight back, extended back, and knees-off variations to challenge core strength, shoulder stability, and controlled carriage movement.
	KNEE STRETCHES 1	Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control. Benefits: Stabilizes torso, strengthens core, shoulders, and hips. Cues: ROUND BACK
	KNEE STRETCHES 2	Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control. Benefits: Stabilizes torso, strengthens core, shoulders, and hips. Cues: STRAIGHT BACK
	KNEE STRETCHES 3	Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control. Benefits: Stabilizes torso, strengthens core, shoulders, and hips. Cues: EXTENDED BACK
	KNEE STRETCHES 4	Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control. Benefits: Stabilizes torso, strengthens core, shoulders, and hips. Cues: KNEES OFF
0:10	Running	Bring the body back towards recovery with a lighter rhythmic footwork pattern to release the calves, reset the legs, and calm the nervous system.
	RUNNING	Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out. Benefits: Warm up lower body. Video: https://www.youtube.com/embed/ttIAqdCR6oU Cues: RECOVER
0:10	Hips	Use hip lift and hip roll variations to strengthen the abdominals and obliques while improving pelvic control and spinal articulation.
	HIP LIFT	Lie on back. Bend knees, place heels on bar. Extend arms beside body. Exhale, curl pelvis under, roll hips up through the spine. Inhale, press carriage out, straighten legs. Exhale, draw carriage back in. Inhale, bring hips down. Repeat. Benefits: Strengthens abs, obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: 1 INCH
	HIP ROLLS	Lie on back. Bend knees, place heels on bar. Extend arms beside body. Exhale, curl pelvis under, roll hips up through the spine. Inhale, press carriage out, straighten legs. Exhale, draw carriage back in. Inhale, bring hips down. Repeat. Benefits: Strengthens abs, obliques. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ARTICULATE
0:10	Thighs	Add thigh stretch and standing modification work to strengthen the legs and abdominals while stretching the hamstrings, inner thighs, and groin.
	SINGLE THIGH STRETCH	Sit on knees. Extend arms. Place hands on the sides of the bar. Shift upper body towards bar. Lift knees up a quarter inch without moving the carriage. Hold for a couple of breaths. Lower down. Benefits: Strengthens legs and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: FOOT BAR & SHOULDE
	SINGLE THIGH STRETCH MODIFICATION	With a medium spring, stand next to the left of the carriage. Place hands on foot bar. Press right foot into head rest. Slide carriage back while extending front leg. Breathe deeply. Benefits: Stretches hamstrings, inner thigh, and groin. Video: https://www.youtube.com/embed/p1C9DU_YOXA Cues: FLOOR STANDING Modifications: Beginner: Keep a soft bend to reduce hamstring strain. Intermediate: Flex front foot and hinge deeper from hips. Advanced: Go deeper while keeping spine long. Precautions : Hamstring or low-back pain.
0:10	Front Splits	Challenge lower-body strength, hip mobility, balance, and control with split-based work that asks the carriage to move smoothly — not dramatically.
	FRONT SPLITS	Sit on knees. Extend arms. Place hands on the sides of the bar. Shift upper body towards bar. Lift knees up a quarter inch without moving the carriage. Hold for a couple of breaths. Lower down. Benefits: Strengthens legs and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: STANDING CARRRIAGE
	FRONT SPLITS MODIFICATION	Sit on knees. Extend arms. Place hands on the sides of the bar. Shift upper body towards bar. Lift knees up a quarter inch without moving the carriage. Hold for a couple of breaths. Lower down. Benefits: Strengthens legs and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: FRONT KNEE BENT
0:10	Back Splits	Continue split work with a different orientation to build leg strength, pelvic stability, and careful control through a larger range of movement.
	BACK SPLITS	Sit on knees. Extend arms. Place hands on the sides of the bar. Shift upper body towards bar. Lift knees up a quarter inch without moving the carriage. Hold for a couple of breaths. Lower down. Benefits: Strengthens legs and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: FACE PULLY
	BACK SPLITS MODIFICAITON	Sit on knees. Extend arms. Place hands on the sides of the bar. Shift upper body towards bar. Lift knees up a quarter inch without moving the carriage. Hold for a couple of breaths. Lower down. Benefits: Strengthens legs and abdominals. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: HOLD SHOULDER REST
0:10	Side Splits	Finish the standing split series with abduction, adduction, plié, skating, and leg-press variations to strengthen the hips and outer thighs.
	SIDE SPLITS 1	Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs. Benefits: Strengthens hips, outer thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ABDUCTION
	SIDE SPLITS 2	Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs. Benefits: Strengthens hips, outer thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: ADDUCTION
	SIDE SPLITS 3	Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lifting arms parallel to floor. Exhale, return to start. Benefits: Stretches inner thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PLIE OUT
	SIDE SPLITS 4	Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs. Benefits: Strengthens hips, outer thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PLIE IN
	SIDE SPLITS 5	Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs. Benefits: Strengthens hips, outer thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: CARRIAGE LEG PRESS
	SIDE SPLITS 6	Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs. Benefits: Strengthens hips, outer thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: PLATFORM LEG PRESS
	SIDE SPLITS 7	Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs. Benefits: Strengthens hips, outer thighs. Video: https://www.youtube.com/embed/zTmaPnulw6Y Cues: SKATING
0:10	Star	End with a strong side-body challenge that develops shoulder stability, core strength, lateral control, and the quiet confidence required to stay on the reformer.
	STAR PREP	Kneel on carriage facing one side with one hand on the footbar. Press carriage away with top arm as you simultaneously extend opposite leg and arm. Keep spine in neutral. Benefits: Strengthens core and shoulders. Video: https://www.youtube.com/watch?v=N1Ten-3ci8Q Cues: KNEES DOWN

Time

Image

Pose

Description

0:10

Footwork

Start with foundational reformer footwork to warm the lower body, connect the feet to the pelvis, and establish steady carriage control before the class gets more interesting.

FOOTWORK 1

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: TOES APART

FOOTWORK 2

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: TOES WRAP ON BAR

FOOTWORK 3

Lie on back. Bend knees. Place heels of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: HEALS ON BAR

FOOTWORK 4

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: HIGH HALF TOE

FOOTWORK 5

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: LOWER & LIFT

0:10

Second Position

Explore parallel, laterally rotated, and medially rotated leg positions to challenge hip control, foot placement, and lower-body alignment.

SECOND POSITION 1

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: PARALLEL

SECOND POSITION 2

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: LATERALLY ROTATED

SECOND POSITION 3

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: Medially Rotated

0:10

Single Leg

Move into unilateral leg work to strengthen the abdominals, glutes, and hamstrings while improving pelvic stability and side-to-side balance.

SINGLE LEG 1

Lie on back, bend knees. Place right heel on foot bar, left leg in table top position. Inhale, press right heel, slide out without moving left leg. Exhale, return to start. Switch legs.
Benefits: Strengthens abdominals, glutes, and hamstrings.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: ONE LEG BENT

SINGLE LEG 2

SINGLE LEG 3

SINGLE LEG 4

HUNDREDS

Lie on back, legs in table top position. Grab short loops. Extend arms beside body, parallel to ground without touching carriage. Inhale, nod chin. Exhale, fold up towards knees. Pulse 100 times.
Benefits: Strengthens abs, torso.
Video: https://www.youtube.com/embed/zTmaPnulw6Y

0:10

Bend & Stretch

Add feet-in-straps work to challenge abdominal support, leg control, hip organisation, and smooth movement through the straps.

BEND & STRETCH 1

Lie on back. Place long loops on fulcrum of ankles. Press legs out. Place arms beside body. Inhale, bend knees and bring towards chest while flexing feet. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat.
Benefits: Strengthens abs, legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: PARALLEL

BEND & STRETCH 2

Lie on back. Place long loops on fulcrum of ankles. Press legs straight out. Point and separate toes. Place arms beside body. Inhale, bend, and separate knees. Flex feet. Bring knees to chest. Keep pelvis in neutral. Exhale, press legs out. Point toes. Repeat.
Benefits: Strengthens abdominals, hips, and legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: LATERAL ROTATED

BEND & STRETCH 3

Lie on back. Place long loops on feet. Lift right leg to table top position. Bend left leg, place left ankle on right knee. Hold back of right thigh. Bring right thigh towards chest. Repeat on opposite leg.
Benefits: Stretches hips.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: MEDIALLY ROTATED

0:10

Lower & Lift

Use controlled leg lowering and lifting to develop abdominal strength, hip stability, and precise movement without letting the pelvis go on holiday.

LOWER & LIFT 1

Lie on back. Place long loops on fulcrum of ankles. Press legs out. Point toes. Place arms beside body. Inhale, lift legs perpendicular to reformer. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat.
Benefits: Strengthens abs, legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: LEGS EXT PARALLEL

LOWER & LIFT 2

ADDUCTOR STRETCH

Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop as you inhale.
Benefits: Strengthens hips, core, and thighs.
Video: https://www.youtube.com/embed/WB_9HBnupKA
Cues: LEGS EXT & PARA

0:10

Short Spine

Introduce spinal articulation and supported inversion work to stretch the back body, mobilise the spine, and encourage controlled rolling through the carriage.

SHORT SPINE

Lie on back. Place long loops on fulcrum of ankles. Press legs out, point toes. Place arms beside body. Inhale, lift legs perpendicular to carriage. Slowly peel spine off carriage bringing feet beyond head. Keep arms on carriage. Stay for a few breaths. Inhale, roll down to start. Repeat.
Benefits: Stretches and massages spine.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: FULL

0:10

Midback Series

Strengthen the arms, shoulders, lats, triceps, and abdominals while asking the torso to stay calm, steady, and quietly heroic.

MIDBACK SERIES

Lie on your back, legs in tabletop, toes pointed. Hold short loops, arms extended beside body above the carriage. Inhale, bend elbows, reaching fingertips upward. Exhale, straighten arms. Repeat the movement 10 times with controlled breaths.
Benefits: Strengthens triceps and upper body. Improves core stability. Enhances overall arm control and coordination.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: TRICEP PRESS
Modifications: Beginner: Perform with feet resting on carriage. Intermediate: Extend legs straight to increase core engagement. Advanced: Add a chest lift during arm extensions.
Precautions : Avoid if you have shoulder, elbow, or wrist injuries.

MIDBACK SERIES

Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, raise arms reaching fingers towards ceiling. Use lats to press down to start position. Repeat.
Benefits: Strengthens shoulder extensors, abdominals, and dorsi.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: STRAIGHT DOWN

MIDBACK SERIES

Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, shrug shoulders up. Exhale, glide shoulders down. Repeat 10 times.
Benefits: Releases tension in neck. Strengthens shoulders.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: 45 DEGREES

MIDBACK SERIES

0:10

Coordination

Combine arm, leg, and abdominal control in a more complex sequence that challenges timing, breath, and whole-body organisation.

BEATS

FROG

STAG

COORDINATION

Lie down. Place long loops on feet. Bend knees. Bring soles of feet together. Grab onto feet. Nod chin. Fold forward. Push tailbone down. Stay for a few breaths.
Benefits: Stretches pelvis.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: FLX FWD & TT

0:10

Back Rowing (part I)

Use seated strap work to strengthen the arms, shoulders, upper back, and abdominals while developing posture, spinal control, and coordination.
Cues: .

BACK ROWING PREPS 1

Sit on carriage facing back of reformer. Extend legs. Hold short loops, bend elbows bringing arms beside body. Exhale, straighten arms behind. Inhale, return to start. Repeat.
Benefits: Strengthens triceps and abdominals.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: PLOW

BACK ROWING PREPS 2

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat.
Benefits: Strengthens biceps and abdominals.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: OPEN ARMS

BACK ROWING PREPS 3

Sit facing back of reformer. Extend legs. Grab onto short loops. Bring arms beside body. Inhale, lift arms. Exhale, pull arms down and behind body. Repeat.
Benefits: Strengthens arms and abdominals. Opens chest.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: AIRPLANE

BACK ROWING PREPS 4

BACK ROWING PREPS 5

BACK ROWING PREPS 6

BACK ROWING PREPS 7

BACK ROWING PREPS 8

Take a seat on carriage facing headrests with legs stretched out between them. Ankles crossed. On inhale, reach arms straight out sitting tall. On exhale, begin to roll back into the C-curve position. On inhale, bring arms into chest and hold halfway back. On exhale, twist to right side and extend arms. Close arms. Return to centre. Twist the other way. Rollback up to starting position.
Benefits: Strengthens obliques and shoulders. Develops coordination.
Video: https://www.youtube.com/watch?v=6aJJSe19xug
Cues: ROLL w OBLIQUES

00:10

Back Rowing (part II)

BACK ROWING 1

BACK ROWING 2

0:10

Side Arm

Focus on rotator cuff strength, shoulder stability, spinal rotation, and side-body control through seated arm and twist variations.

SIDE ARM PREPS SEATED 1

Sit cross legged on reformer. Hold short loop in left hand. Rest right hand by hip. Bend left arm close to body. Exhale, press left arm towards right hip. Inhale, return left arm to start. Repeat on other side.
Benefits: Strengthens rotator cuff muscles.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: INTERNAL ROTATION

SIDE ARM PREPS SEATED 2

Sit cross legged on reformer. Hold long loop in right hand. Rest left hand by hip. Bend right arm. Exhale, push right hand out by side bringing forearm perpendicular to shoulder. Inhale, return to start.
Benefits: Strengthens external rotator cuff muscles.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: EXTERNAL ROTATION

SIDE ARM PREPS SEATED 3

Sit cross legged on reformer. Hold long loop with both hands. Extend arms in front keeping shoulders down, hands in front of breast bone. Exhale, twist to right without lowering arms. Inhale, return to center.
Benefits: Stretches, strengthens back.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: ADDUCTION

SIDE ARM PREPS SEATED 4

SIDE TWIST SITTING

0:10

Front Rowing (part I)

Continue seated upper-body work with forward-facing rowing patterns that build arm strength, shoulder control, postural endurance, and abdominal support.

FRONT ROWING PREPS 1

Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows bringing palms to shoulder level. Exhale, press palms down keeping elbows parallel to carriage. Return to start.
Benefits: Strengthens triceps and abdominals.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: STRAIGHT FORWARD

FRONT ROWING PREPS 2

FRONT ROWING PREPS 3

00:10

Front Rowing (part II)

FRONT ROWING 1

FRONT ROWING 2

FRONT ROWING 3

0:10

Stomach

Return to the footbar for a strong seated series that challenges hips, legs, abdominals, spinal shape, and reformer rhythm.

STOMACH MASSAGE 1

Place balls of feet on the bar, hip-width apart. Hold bar. Inhale, press out and straighten legs. Lift heels. Exhale, lower heels. Bend forward. Inhale, lift heels. Exhale and return to start.
Benefits: Stretches hips.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: PREP

STOMACH MASSAGE 2

STOMACH MASSAGE 3

STOMACH MASSAGE 4

STOMACH MASSAGE 5

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Arms Pulling

Move onto the long box to strengthen the back body, arms, triceps, legs, and abdominals while opening the chest and improving extension control.

ARMS PULLING STRAPS

Lie down. Place box under stomach. Face back of reformer. Hold straps. Extend legs. Exhale, pull arms towards thighs. Slightly raise upper body. Inhale, return arms to start.
Benefits: Strengthens abs, arms, legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: PLOW

ARMS PULLING STRAPS 2

ARMS PULLING STRAPS 3

Lie face down. Place box under stomach. Face back of reformer. Hold onto straps. Bend elbows, bring arms perpendicular to floor. Inhale, extend arms behind. Exhale, return arms to start. Repeat.
Benefits: Strengthens abs, triceps, legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: TRICEPS

0:10

Backstrock

Add a compact long-box core challenge using straps, hip flexors, and abdominal control. Small movement. Big opinions from the abs.

BACKSTROKE PREP

Use medium springs. Face head rest. Place loops over legs (above knees on thighs). Lie down. Extend legs to a 45 degree angle. Support head with hands. Exhale, curl everything into centre. Inhale, return to start.
Benefits: Strengthens core and hip flexors.
Video: https://www.youtube.com/watch?v=n__8A1oCg9s
Cues: LONGBOX

0:10

Feet Pulling Straps

Use prone and kneeling strap variations to develop posterior-chain strength, shoulder stability, hamstring control, and full-body coordination.

FEET PULLING STRAPS 1

Lie on stomach, head towards bar, box under torso. Place right hand on side of bar. Squeeze legs, point toes. Exhale, scoop shoulders down. Press out. Inhale, pull back in. Switch arms.
Benefits: Strengthens shoulders.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: HAMSTRING CURLS

FEET PULLING STRAPS 2

FEET PULLING STRAPS 3

FEET PULLING STRAPS 4

0:10

Short Box

Work through round back, straight back, twist, lean, tree prep, and tree variations to strengthen the abdominals, mobilise the spine, and challenge seated control.

ROUND BACK

Sit on box, feet under straps. Clasp wrists, glide shoulders down. Exhale, curl abdominals, roll back on box. Inhale, lift arms. Exhale, round forward. Inhale, straighten back. Repeat.
Benefits: Strengthens abs, legs, back.
Video: https://www.youtube.com/embed/zTmaPnulw6Y

STRAIGHT BACK

Sit on box, feet under straps. Bend elbows, place hands behind head. Exhale, bend to right keeping left hip down. Inhale, lift up. Repeat on opposite side.
Benefits: Stretches, strengthens obliques.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: USE POLE

TWIST

Sit on box, feet under straps. Spread arms apart in a ’T’ shape. Exhale, twist right in 3 counts. Inhale, return to center. Repeat on opposite side.
Benefits: Stretches, strengthens spine. Strengthens abs, legs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y

TWIST w ROUND BACK

LEAN

TREE PREP

TREE

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Mermaid

Add lateral flexion and rotation to lengthen the side body, strengthen the obliques, and give the spine a well-earned change of direction.

MERMAID SHORT BOX

Sit on carriage. Bend left leg, swing foot behind. Bend right leg, press foot against left inner thigh. Place right hand on edge of foot bar. Inhale, lift left hand up. Extend left arm, bend to right. Inhale, raise left arm. Exhale, lower arm. Lift right arm, bend to left side. Return to start.
Benefits: Lengthens and strengthens lateral obliques.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: SIDE BEND IN STRAP

MERMAID SHORT BOX

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Elephant

Progress into stronger weight-bearing reformer work to build shoulder stability, wrist strength, core control, hamstring length, and carriage awareness.

LONG STRETCH

Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Finger tips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/pSWYGXSNjdE
Cues: TOES ON HEADREST
Modifications: Knees on floor.
Precautions : Carpal tunnel syndrome

DOWN STRETCH

Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control.
Benefits: Stabilizes torso, strengthens core, shoulders, and hips.
Cues: KNEEL FLXED OVER

UP STRETCH

Stand tall. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Cues: FEET SHOULDER RES
Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance.
Precautions : Pregnant. HBP. Headache.

ELEPHANT 1

Stand tall. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Cues: ROUND BACK
Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance.
Precautions : Pregnant. HBP. Headache.

ELEPHANT 2

Stand tall. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Cues: FLAT BACK
Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance.
Precautions : Pregnant. HBP. Headache.

0:10

Kneeling Side Arm

Challenge shoulder stability, trunk rotation, and side-body strength from kneeling, where balance and control become slightly more “don’t wobble, don’t wobble.”

KNEELING SIDE ARM PREPS 1

KNEELING SIDE ARM PREPS 2

KNEELING SIDE ARM PREPS 3

KNEELING SIDE ARM PREPS 4

KNEELING SIDE TWIST 5

KNEELING SIDE TWIST 6

KNEELING SIDE TWIST

0:10

Kneel Reverse Expansion

Build upper-body strength, postural control, and core stability with kneeling reverse arm patterns including teardrops, salute, and bicep curl variations.

KNEEL REVERSE EXPANSIONS 1

Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat.
Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back.
Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94
Cues: STRAIGHT FORWARD
Precautions : Injuries to your shoulder, wrist, elbow, or neck.

KNEEL REVERSE EXPANSIONS 2

Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat.
Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back.
Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94
Cues: TEARDROPS OUTWARD
Precautions : Injuries to your shoulder, wrist, elbow, or neck.

KNEEL REVERSE EXPANSIONS 3

Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat.
Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back.
Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94
Cues: TEARDROPS INWARD
Precautions : Injuries to your shoulder, wrist, elbow, or neck.

KNEEL REVERSE EXPANSIONS 4

Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat.
Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back.
Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94
Cues: SALUTE
Precautions : Injuries to your shoulder, wrist, elbow, or neck.

KNEEL REVERSE EXPANSIONS 5

Hold onto both handles. Lean forward while spreading arms to the sides (making a "T" with your arms). With your core engaged return to the starting position with control. This counts as one rep. Repeat.
Benefits: Strengthens shoulders, core and back. Improves posture by opening up your shoulders and strengthening your upper back.
Video: https://www.youtube.com/embed/HHHw3tjEho0?start=94
Cues: BICEP CURL
Precautions : Injuries to your shoulder, wrist, elbow, or neck.

0:10

Leg Circles

Return to feet-in-straps for circular leg patterns that strengthen the hips, core, and thighs while demanding smooth, even carriage control.

LEG CIRCLES 1

LEG CIRCLES 2

LEG CIRCLES 3

0:10

Long Spine

Add a stronger strap-based challenge for hip control, abdominal support, adduction, abduction, and long spinal organisation.

LONG SPINE EXTENDED STRAP

Use medium to heavy springs. Place feet in straps. Bend legs into tabletop position. On an exhale, stretch legs out into an X-position. Return to tabletop on as you inhale.
Benefits: Strengthens hips, core, and thighs.
Video: https://www.youtube.com/embed/WB_9HBnupKA
Cues: ADD & ABD
Modifications: A) Keep legs higher. B) Knees slightly bent. C) Add a hold at full extension. D) Add small pulses at full extension.

0:10

Knee Stretches

Use round back, straight back, extended back, and knees-off variations to challenge core strength, shoulder stability, and controlled carriage movement.

KNEE STRETCHES 1

KNEE STRETCHES 2

KNEE STRETCHES 3

KNEE STRETCHES 4

0:10

Running

Bring the body back towards recovery with a lighter rhythmic footwork pattern to release the calves, reset the legs, and calm the nervous system.

RUNNING

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.
Benefits: Warm up lower body.
Video: https://www.youtube.com/embed/ttIAqdCR6oU
Cues: RECOVER

0:10

Hips

Use hip lift and hip roll variations to strengthen the abdominals and obliques while improving pelvic control and spinal articulation.

HIP LIFT

Lie on back. Bend knees, place heels on bar. Extend arms beside body. Exhale, curl pelvis under, roll hips up through the spine. Inhale, press carriage out, straighten legs. Exhale, draw carriage back in. Inhale, bring hips down. Repeat.
Benefits: Strengthens abs, obliques.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: 1 INCH

HIP ROLLS

0:10

Thighs

Add thigh stretch and standing modification work to strengthen the legs and abdominals while stretching the hamstrings, inner thighs, and groin.

SINGLE THIGH STRETCH

Sit on knees. Extend arms. Place hands on the sides of the bar. Shift upper body towards bar. Lift knees up a quarter inch without moving the carriage. Hold for a couple of breaths. Lower down.
Benefits: Strengthens legs and abdominals.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: FOOT BAR & SHOULDE

SINGLE THIGH STRETCH MODIFICATION

With a medium spring, stand next to the left of the carriage. Place hands on foot bar. Press right foot into head rest. Slide carriage back while extending front leg. Breathe deeply.
Benefits: Stretches hamstrings, inner thigh, and groin.
Video: https://www.youtube.com/embed/p1C9DU_YOXA
Cues: FLOOR STANDING
Modifications: Beginner: Keep a soft bend to reduce hamstring strain. Intermediate: Flex front foot and hinge deeper from hips. Advanced: Go deeper while keeping spine long.
Precautions : Hamstring or low-back pain.

0:10

Front Splits

Challenge lower-body strength, hip mobility, balance, and control with split-based work that asks the carriage to move smoothly — not dramatically.

FRONT SPLITS

FRONT SPLITS MODIFICATION

0:10

Back Splits

Continue split work with a different orientation to build leg strength, pelvic stability, and careful control through a larger range of movement.

BACK SPLITS

BACK SPLITS MODIFICAITON

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Side Splits

Finish the standing split series with abduction, adduction, plié, skating, and leg-press variations to strengthen the hips and outer thighs.

SIDE SPLITS 1

Use 1-1.5 springs to increase resistance and target hips. Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lift arms parallel to floor. Exhale, return to start. Switch legs.
Benefits: Strengthens hips, outer thighs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: ABDUCTION

SIDE SPLITS 2

SIDE SPLITS 3

Stand with one foot on reformer, one foot on carriage. Keep feet hip width distance apart, parallel to each other. Inhale, press carriage out. Lifting arms parallel to floor. Exhale, return to start.
Benefits: Stretches inner thighs.
Video: https://www.youtube.com/embed/zTmaPnulw6Y
Cues: PLIE OUT

SIDE SPLITS 4

SIDE SPLITS 5

SIDE SPLITS 6

SIDE SPLITS 7

0:10

Star

End with a strong side-body challenge that develops shoulder stability, core strength, lateral control, and the quiet confidence required to stay on the reformer.

STAR PREP

Kneel on carriage facing one side with one hand on the footbar. Press carriage away with top arm as you simultaneously extend opposite leg and arm. Keep spine in neutral.
Benefits: Strengthens core and shoulders.
Video: https://www.youtube.com/watch?v=N1Ten-3ci8Q
Cues: KNEES DOWN

Lesson Plan Description:

Stott Reformer Repertoire: Essential & Intermediate

Class Aim: Build strength with precision, improve whole-body alignment, develop core control, and give students a clear pathway from essential reformer patterns into more demanding intermediate exercises.

Class Journey: The sequence begins with footwork to warm the lower body and establish connection through the feet, legs, pelvis, and centre. It then progresses into: single-leg work, feet-in-straps, abdominal control, short spine, rowing, stomach massage, short box, long stretch-style exercises, kneeling arm work, leg circles, knee stretches, hip work, thigh stretches, splits, and stronger finishing challenges.

Best For: Students with previous reformer experience who are comfortable with spring changes, footbar changes, straps, short box work, kneeling work, and more coordinated reformer transitions. Teachers can shorten the plan by choosing one or two exercises from each section, or expand it into a longer workshop-style class by slowing down the transitions and adding more teaching detail.

Teacher Notes: Adjust spring settings, repetitions, range of movement, and exercise choices to suit the student’s level, equipment, injuries, and confidence. As always with the reformer, control is more important than speed — no one wins a prize for launching the carriage across the room like a tiny Pilates bobsleigh.