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.

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

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

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

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

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

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

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

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

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

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

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.

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.

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

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.

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.

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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

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.

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat.

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.

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat.

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.

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.

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat.

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.

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat.

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start. Repeat.

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

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

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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

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.

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.

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.

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

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.

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

Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control.

Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control.

Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control.

Face headrests in a tabletop position. Extend one leg straight back above footbar. Pulse bottom knee in and out with control.

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

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

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

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.

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.

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

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.

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.

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

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.

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.

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

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.