Start with a controlled footwork sequence to gently warm the body and establish alignment on the Reformer. Focus on smooth, rhythmic movement, steady breath, and maintaining a stable pelvis as the legs begin to build strength and connection.

Lie on back. Bend knees. Place arches of feet on foot bar, feet together. Push out.

Lie on back. Bend knees. Place balls of feet in Pilates V on foot bar, heels together. Push out.

Lie on back. Bend knees. Place balls of toes in Pilates V on foot bar, heels together. Push out.

Lie on back. Bend knees. Place heels of feet on foot bar, feet together. Push out.

Move into an arms in straps sequence to build upper body strength while challenging core stability. Focus on controlled, flowing movement, keeping the shoulders relaxed and anchored as the arms move with precision and the breath guides the rhythm.

Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body, parallel and above carriage. Inhale, press up. Exhale, glide shoulders down. Repeat 10 times. Challenge: Lift chest and head as you lower and lift arms. Bonus Extend legs to 45 or 90 with movement.

Lie on back, legs in table top position, toes pointed. Reach back, grab short loops. Extend arms beside body, parallel to ground, above carriage. Inhale, bend elbows, reach finger tips to ceiling. Exhale, straighten arms. Repeat 10 times. Challenge: Extend head and chest into a crunch as you lower and lift arms. Bonus Extend legs to 45 or 90 with movement.

Lie on back, legs in table top position. Reach back, grab short loops. Extend arms out to a T. Inhale, press arms back intowards body. Exhale, glide shoulders back out to a T. Repeat 10 times. Challenge: Extend head and chest into a crunch as you lower and lift arms. Bonus Extend legs to 45 or 90 with movement.

Lie on back, legs in table top position. Reach back, grab short loops. Extend arms out to a T. Inhale, press arms back intowards body. Exhale, glide shoulders back out to a T. Repeat 10 times. Challenge: Extend head and chest into a crunch as you lower and lift arms. Bonus Extend legs to 45 or 90 with movement.

Lie on your back with legs in tabletop. Grab short loops and extend arms parallel above the carriage. Inhale, raise arms towards the ceiling, then press down using your lats to return to start. Repeat.

Lie on back, legs in table top position, toes pointed. Reach back, grab short loops. Extend arms beside body, parallel to ground above mat. Dip right toe down towards springs without moving left leg. Exhale, return leg to start. Repeat on left leg. Continue by alternating between legs.

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.

Transition into feet in straps to open the hips and create length through the legs while maintaining core support. Keep the movement smooth and controlled, allowing the pelvis to stay stable as the legs move with ease and precision.

Lie on back. Place long loops on feet. Extend legs at 45 degrees. Bring heels together, toes pointed out. Exhale, push legs down. Separate legs, make a circle and bring up to 90 degrees. Repeat, reverse in opposite direction.

Lie down and place long loops on your feet. Bend your knees and bring the soles of your feet together. Grab your feet, nod your chin, and fold forward. Push your tailbone down and hold for a few breaths. Release and repeat.

Lie on back. Place long loops on feet. Extend legs at 45 degrees. Bring heels together, toes pointed out. Exhale, push legs out to straight, inhale pelvis and abs engage as your bring legs back in. Pause: lift heels up about 3 inches, open legs wide and stay externally rotated, bring legs back in to center without moving the carriage. Keep tension in the straps as you move.

Finish with a standing sequence to build strength, balance, and full-body coordination. Focus on controlled, grounded movement, maintaining alignment through the legs and pelvis while staying light and steady through the upper body.

Stand parallel on the front platform (hold weights for extra challenge). Step one foot onto the carriage, bend both legs, and shift weight onto the platform leg. Exhale to push the carriage out, then inhale to return to centre.

Stand beside reformer. Place left knee on carriage, left foot towards shoulder rest. Keep right foot on floor. Square hips. Place hands on foot bar. Exhale, press left leg back. Lunge right knee forward. Return to start. Watch for your pelvis tilting and staying center to keep hips square, carriage leg is bending an pressing out, standing leg is stable, knee stays in line with ankle.

Place longbox on carriage horizontally. Lie on box face down. Place loop over furthermost foot. Bend leg with loop on foot so knee turns out to side and foot points slightly upward. On exhale, kick leg out to side. Inhale, return to frog position.

Place right foot on box. Keep left foot on ground, leg straight. Lunge forward, square hips. Repeat on opposite leg.

Place right foot on box. Keep left foot on ground, leg straight. Straighten right leg, bend forward bringing head to knee. Repeat on opposite leg.

Stand with legs straight and feet wider than hip-width apart. Place hands on the box and stretch your pelvis backward. Bend down, keeping your forearms and hands on the box.