Lesson 1Mermaid/Side Stretch and Thoracic Mobilization on Reformer: rib cage mobility, shoulder/neck alignment, spring choices, regressions/progressionsTeach Mermaid, side stretch for rib/thoracic mobility. Detail shoulder/neck alignment, springs, graded mods for stiff, hypermobile, sensitive clients in Canada.
Starting positions and box or pad setupRib cage glide versus collapse cueingShoulder, neck, and wrist alignment strategiesSpring selection for support or challengeRegressions for pain, dizziness, or stiffnessProgressions adding rotation or loadLesson 2Footwork repertoire: neutral spine footwork on carriage — starting setup, spring choices, reps, cues, regressions and progressions, and client-specific modificationsInvestigate neutral spine footwork: setup, positions, springs. Dose reps, cue alignment, customize mods/progressions for bodies, conditions, goals in Canadian practice.
Headrest, shoulder blocks, and neutral spine setupFoot positions: heels, toes, Pilates V, and parallelSpring selection for strength, control, and tempoCueing knee, hip, and ankle alignment in motionRegressions for pain, mobility, or deconditioningProgressions for power, endurance, and athletesLesson 3Short Spine/Controlled Roll Down on Reformer: spinal articulation, spring selection, technique cues, modifications for low back and postpartumCover Short Spine, Roll Down for spinal articulation, safe springs. Precise cueing, contraindications, mods for low back, hamstring, pelvic floor, postpartum in Canada.
Setup, strap length, and headrest considerationsSegmental articulation and sequencing of the spineSpring choices for control versus supportCommon technique errors and corrective cuesModifications for low back or hamstring issuesPostpartum and pelvic floor safety guidelinesLesson 4Standing leg and single-leg balance work on Reformer (with straps or footbar): alignment cues, progression to loaded balance, regressions for hypertension or balance deficitsAdvance standing/single-leg balance via footbar/straps. Alignment cues, safe entry/exit, loaded progressions, regressions for hypertension, dizziness, balance issues in Canada.
Foot placement, stance width, and safety setupSpinal and pelvic alignment in standing workUsing straps or footbar to guide balanceProgressions to loaded or dynamic balanceRegressions for dizziness or fear of fallingHypertension and older adult considerationsLesson 5Plank or Plank Variation on Reformer (hands on footbar or straps): scapular stability, breathing avoidance of Valsalva, regressions/progressions, hypertension and postpartum adaptationsFocus on Reformer planks (footbar/straps) for scapular stability, trunk control, breathing. Avoid Valsalva, scale, adapt for hypertension, wrists, postpartum recovery in Canadian classes.
Hand, shoulder, and wrist alignment on footbarScapular stability versus winging cue strategiesBreath coaching to avoid Valsalva patternsSpring and carriage position to scale intensityRegressions for wrists, shoulders, or coreHypertension and postpartum modificationsLesson 6Long Box/Prone Pulling or Chest Expansion alternatives on Reformer: scapular control, breathing coordination, spring load, regressions/progressions, hypertension considerationsProne long box pulling, chest expansion for scapular/posterior chain. Breathing sync, springs, mods/progressions, hypertension-safe positions in Canadian instruction.
Box, headrest, and strap setup in proneScapular depression and retraction cueingBreath timing with pulling and return phasesSpring load choices for form and enduranceRegressions for neck, shoulder, or back issuesHypertension and cervical position precautionsLesson 7Leg Circles/High Knee work on Reformer: pelvic stability, hamstring considerations for runners, springs, reps, regressions/progressionsRefine leg circles, high knee for pelvic stability, hip mobility, hamstring care. Springs, ranges, reps, mods/progressions for runners, athletes in Canada.
Strap placement and neutral pelvis setupPelvic stability versus leg mobility cueingSpring selection and safe range of motionProgramming reps for mobility versus strengthRegressions for tight hamstrings or hip painProgressions for runners and power athletesLesson 8Bridging/Single Leg Bridge: mechanics, hip hinge cues, spring guidance, regressions/progressions, low back and postpartum cautionsExamine bridging/single-leg bridge: hip hinge, articulation, springs. Mods/progressions, safety cues for low back, postpartum in Canadian settings.
Neutral pelvis versus articulated bridge setupHip hinge cueing and glute recruitment focusSpring choices for support or hamstring loadRegressions for low back or knee discomfortSingle-leg progressions and stability demandsPostpartum and pelvic floor caution cuesLesson 9Hundred variation on Reformer: core engagement, breath timing, strap setup, spring options, regressions/progressions, postpartum core cuesDetail Hundred variations: breath, core, straps, springs. Mods/progressions, postpartum cueing protecting abdominals, pelvic floor in Canada.
Strap length, hand position, and headrest setupBreath patterns for core recruitment and enduranceSpring options for beginners to advanced clientsRegressions for neck, shoulder, or low back strainProgressions with tabletop, extended legs, or rotationPostpartum and diastasis-safe cueing strategies
