Lesson 1Mermaid/Side Stretch and Thoracic Mobilization on Reformer: rib cage mobility, shoulder/neck alignment, spring choices, regressions/progressionsTeach Mermaid, side stretch for chest, upper back free. Detail shoulder neck lines, spring picks, step down up for tight, loose, touchy 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 modificationsFootwork neutral back, setup, foot spots, springs. Dose reps, cue lines, tailor down up for bodies, issues, goals.
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 postpartumShort Spine, Roll Down, segment back roll, safe springs. Exact cues, no-gos, tweaks for low back, hamstrings, floor, after birth.
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 deficitsStand, one-leg hold on Reformer, footbar straps. Line cues, safe in out, step to load hold, down for pressure, dizzy, hold weak.
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 adaptationsReformer planks hands footbar straps, shoulder blade hold, trunk, breath. Skip strain, scale tough, fit pressure, wrist, after birth heal.
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 box pull, chest open alts for shoulder blade, back chain. Breath match, spring load, down up, pressure safe head trunk.
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/progressionsLeg circles, high knee, pelvis hold, hip free, hamstring care. Spring range, rep plans, target down up, runners field sports.
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 cautionsBridge, one-leg on Reformer, hip fold works, segment roll, spring guide. Down up, safe cues low back touchy, after birth.
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 cuesHundred vars Reformer, breath time, core call, safe strap spring. Down up, after birth cues guard belly floor.
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
