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45-Minute Intermediate Pilates Reformer: Strength, Stability & Flow
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3 mediums Footwork
yoga pose
No straps
neutral spine
yoga pose
Footwork Heels parallel
arms reaching
yoga pose
Bird on Perch
move from core
yoga pose
Balls Of Feet High Heels
exhale, inhale
yoga pose
Double Heel Lift
return to heels
yoga pose
Running
light = hard, BALL
yoga pose
Bridge w/ball
headrest down
yoga pose
Pelvic tilt
Relax neck, face
yoga pose
Bridge 3x
push through heel
yoga pose
Bridge Leg Up 3x
Advanced
yoga pose
Bridge Circle 3x
1 medium
yoga pose
Midback
1 med protect neck
yoga pose
Hundreds
pull w/midback
yoga pose
I 5x
not past shoulder
yoga pose
Y 5x
tabletop zip thigh
yoga pose
T 5x
tabletop zip thigh
yoga pose
Arm circles 5x
Add legs/ab crunch
yoga pose
Tricep Extensions 5x
2 Med Long Straps
yoga pose
CORE Ball opt
move from core
yoga pose
Leg Raises 8x
45 degrees
yoga pose
Pilates V Raises 8x
watch low back
yoga pose
Inverted V Raises 8x
straps over chins
yoga pose
Parallel Leg Press 8x
Stretch
yoga pose
Butterfly Stretch Reformer
Small movement
yoga pose
Diamond Leg Raises 8x
Keep shape
yoga pose
Diamond II Reformer
no ball, small cir
yoga pose
Leg Circles Reformer
no straps
yoga pose
Reclining Pigeon
1MED, short strap
yoga pose
Upper Body
Facing tower, tall
yoga pose
Arm Extensions 6x
90 degree bend
yoga pose
Tricep Curl 6x
bis shoulder high
yoga pose
Bicep Curls 6x
Forward fold stret
yoga pose
RollUp Prep 4x
Slow back, exhale
yoga pose
Full RollUp 4x
Turn around, add M
yoga pose
Bow/Arrow to Press 8x
Drop Straps
yoga pose
Face footbar on knees
Flat, straight spi
yoga pose
Kneeling Arm Press Reformer
Drop 1 Med
yoga pose
Knee Stretch Reformer
Down dog
yoga pose
Up Stretch Reformer
Straight legs
yoga pose
Monkey Stretch Reformer
Chest up, knee up
yoga pose
Scooter Stretch Reformer
Straighten front l
yoga pose
Hamstring Stretch Reformer

This 45-minute intermediate Pilates Reformer lesson blends strength, stability and flowing movement for a balanced full-body workout. Beginning with progressive footwork and bridge variations, the class moves through focused abdominal exercises, feet-in-straps leg work and upper-body strengthening before building to kneeling arm presses, knee stretches and Up Stretch. The session finishes with Scooter, Monkey and hamstring stretches to improve hip mobility, leg flexibility and overall ease of movement.