Lesson 1Mermaid/Side Stretch and Thoracic Mobilisation on Reformer: rib cage mobility, shoulder/neck alignment, spring choices, regressions/progressionsInstruct Mermaid and side stretch variants to enhance rib cage and thoracic flexibility. Detail shoulder and neck positioning, spring alternatives, and tiered simplifications or advancements for rigid, overly flexible, or delicate clients.
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 Reformer footwork in neutral spine, covering configuration, foot stances, and spring picks. Determine repetition dosage, alignment cueing, and custom simplifications or advancements for diverse physiques, ailments, and aims.
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 postpartumAddress Short Spine and Controlled Roll Down, prioritising segmental spinal movement and secure spring options. Instruct exact cueing, restrictions, and alterations for low back, hamstring, pelvic floor, and postpartum clients.
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 and single-leg equilibrium on the Reformer via footbar or straps. Master alignment instructions, secure access and egress, advancement to weighted balance, and simplifications for hypertension, vertigo, or equilibrium shortfalls.
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 adaptationsConcentrate on Reformer planks with hands on footbar or straps, stressing scapular firmness, trunk oversight, and respiration. Evade Valsalva, adjust difficulty, and modify for hypertension, wrist concerns, and postpartum healing.
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 considerationsInstruct prone long box pulling and chest expansion options to develop scapular oversight and posterior linkages. Cover respiration synchrony, spring loading, simplifications, advancements, and hypertension-secure head and trunk stances.
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 and high knee exercises, emphasising pelvic firmness, hip range, and hamstring attention. Select springs and extents, repetition plans, and focused simplifications or advancements, particularly for runners and field sports participants.
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 cautionsScrutinise bridging and single-leg bridge on the Reformer, centring on hip hinge dynamics, segmental movement, and spring direction. Instruct simplifications, advancements, and security cues for low back tenderness and postpartum factors.
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 variants on the Reformer, focusing on respiration timing, core summoning, and secure strap/spring choices. Instruct simplifications, advancements, and postpartum-tailored cueing to safeguard the abdominal and pelvic regions.
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
