Lesson 1Mermaid/Side Stretch and Chest Warm on Reformer: rib move, shoulder/neck line, spring picks, step down/step upLearn to teach Mermaid and side stretch ways to boost rib and chest move. This part details shoulder and neck line, spring choices, and step changes for stiff, too loose, or touchy clients.
Start spots and box or pad setupRib slide vs fall guidingShoulder, neck, wrist line plansSpring picks for help or hardStep down for pain, spin, stiffnessStep up adding turn or weightLesson 2Footwork set: neutral spine footwork on carriage — start setup, spring picks, repeats, guides, step down and up, client changesLook into Reformer footwork in neutral spine, covering setup, foot spots, and spring picks. Learn how to set repeats, guide line, and fit step down or up for bodies, health issues, and train goals.
Headrest, shoulder rests, neutral spine setupFoot spots: heels, toes, Pilates V, straightSpring picks for power, hold, speedGuiding knee, hip, ankle line in moveStep down for pain, move, or low fitStep up for power, lasting, sportsLesson 3Short Spine/Controlled Roll Down on Reformer: back join, spring pick, skill guides, changes for low back and after birthThis part covers Short Spine and Controlled Roll Down, stressing part back join and safe spring picks. Learn exact guiding, things to skip, and changes for low back, leg back, pelvic floor, and after birth clients.
Setup, strap length, headrest thoughtsPart join and back orderSpring picks for hold vs helpCommon skill errors and fix guidesChanges for low back or leg back issuesAfter birth and pelvic floor safety rulesLesson 4Standing leg and one-leg steady work on Reformer (with straps or footbar): line guides, step to weight steady, step down for high blood or steady lossThis part builds standing and one-leg steady work on Reformer using footbar or straps. Learn line guides, safe enter and leave, step to weight steady, and step down for high blood, spin, or steady loss.
Foot spot, stand width, safety setupBack and pelvis line in standingUsing straps or footbar to guide steadyStep up to weight or lively steadyStep down for spin or fall fearHigh blood and older thoughtsLesson 5Plank or Plank Change on Reformer (hands on footbar or straps): shoulder blade steady, breath skip hold, step down/up, high blood and after birth fitsThis part focuses on Reformer planks with hands on footbar or straps, stressing shoulder blade steady, body hold, and breath. Learn to skip hold, scale hard, and fit for high blood, wrist issues, after birth recovery.
Hand, shoulder, wrist line on footbarShoulder blade steady vs wing guide plansBreath guiding to skip hold waysSpring and carriage spot to scale effortStep down for wrists, shoulders, coreHigh blood and after birth changesLesson 6Long Box/Face Down Pull or Chest Open choices on Reformer: shoulder blade hold, breath join, spring weight, step down/up, high blood thoughtsLearn face down long box pull and chest open choices to train shoulder blade hold and back chain. This part covers breath join, spring weight, step down, up, and high blood safe head and body spots.
Box, headrest, strap setup face downShoulder blade down and back guidingBreath time with pull and returnSpring weight picks for form and lastingStep down for neck, shoulder, back issuesHigh blood and neck spot cautionsLesson 7Leg Circles/High Knee work on Reformer: pelvis steady, leg back thoughts for runners, springs, repeats, step down/upThis part sharpens leg circles and high knee work, stressing pelvis steady, hip move, and leg back care. Learn spring and reach picks, repeat plans, and aimed step down and up, special for runners and field sports.
Strap spot and neutral pelvis setupPelvis steady vs leg move guidingSpring pick and safe reachPlanning repeats for move vs powerStep down for tight leg back or hip painStep up for runners and power sportsLesson 8Bridge/One Leg Bridge: workings, hip bend guides, spring help, step down/up, low back and after birth warningsLook at bridge and one-leg bridge on Reformer, focusing on hip bend workings, part join, and spring help. Learn step down, up, and safety guides for low back touch and after birth thoughts.
Neutral pelvis vs joined bridge setupHip bend guiding and butt start focusSpring picks for help or leg back weightStep down for low back or knee uneaseOne-leg step up and steady needsAfter birth and pelvic floor warning guidesLesson 9Hundred change on Reformer: core start, breath time, strap setup, spring choices, step down/up, after birth core guidesThis part details Hundred changes on Reformer, focusing on breath time, core start, and safe strap and spring picks. Learn step down, up, and after birth guiding to guard abs wall and pelvic floor.
Strap length, hand spot, headrest setupBreath ways for core start and lastingSpring choices for starters to high levelStep down for neck, shoulder, low back strainStep up with table top, long legs, turnAfter birth and abs split safe guiding
