Lesson 1Mermaid/Side Stretch and Chest Loose on Reformer: Rib Cage Move Free, Shoulder/Neck Line, Spring Picks, Step Down/UpLearn to teach Mermaid and side stretch ways to better rib cage and chest move free. This part details shoulder and neck line, spring choices, step down and up for tight, too loose, or feel clients.
Start spots and box or pad setupRib cage slide vs fall cueingShoulder, neck, wrist line plansSpring pick for hold or hardStep down for pain, dizzy, tightStep up add turn or loadLesson 2Footwork Set: Neutral Spine Footwork on Carriage — Start Setup, Spring Picks, Repeats, Cues, Step Down Up, Client Fit ChangesLook into Reformer footwork in neutral spine, including setup, foot spots, spring pick. Learn how to count repeats, cue line, fit step down or up for different bodies, sick, train goals.
Headrest, shoulder blocks, neutral spine setupFoot spots: heels, toes, Pilates V, straightSpring pick for strength, control, speedCue knee, hip, ankle line in moveStep down for pain, move free, weakStep up for power, last, sportsLesson 3Short Spine/Control Roll Down on Reformer: Spine Part Move, Spring Pick, Skill Cues, Changes for Low Back and After BirthThis part covers Short Spine and Control Roll Down, strong on part spine move and safe spring picks. Learn right cueing, no-go, changes for low back, back leg, pelvic floor, after birth clients.
Setup, strap length, headrest caresPart move and order of spineSpring picks for control vs holdCommon skill errors and fix cuesChanges for low back or back leg issuesAfter birth and pelvic floor safe rulesLesson 4Stand Leg and One Leg Balance Work on Reformer (with Straps or Footbar): Line Cues, Step to Load Balance, Step Down for High Pressure or Balance WeakThis part grows stand and one leg balance work on Reformer using footbar or straps. Learn line cues, safe in and out, step to load balance, step down for high pressure, dizzy, balance weak.
Foot spot, stand wide, safe setupSpine and pelvic line in stand workUse straps or footbar to guide balanceStep up to load or live balanceStep down for dizzy or fall fearHigh pressure and old adult caresLesson 5Plank or Plank Change on Reformer (Hands on Footbar or Straps): Shoulder Blade Steady, Breath No Hold, Step Down/Up, High Pressure and After Birth FitsThis part focus on Reformer planks with hands on footbar or straps, strong on shoulder blade steady, trunk control, breathing. Learn to skip hold breath, scale hard, fit for high pressure, wrist issues, after birth back.
Hand, shoulder, wrist line on footbarShoulder blade steady vs wing cue plansBreath teach to skip hold waysSpring and carriage spot to scale hardStep down for wrists, shoulders, coreHigh pressure and after birth changesLesson 6Long Box/Face Down Pull or Chest Open Changes on Reformer: Shoulder Blade Control, Breath Match, Spring Load, Step Down/Up, High Pressure CaresLearn face down long box pull and chest open changes to train shoulder blade control and back chain. This part covers breath match, spring load, step down, up, high pressure safe head and trunk spots.
Box, headrest, strap setup face downShoulder blade down and back cueingBreath time with pull and back phasesSpring load picks for form and lastStep down for neck, shoulder, back issuesHigh pressure and neck spot caresLesson 7Leg Circles/High Knee Work on Reformer: Pelvic Steady, Back Leg Cares for Runners, Springs, Repeats, Step Down/UpThis part sharpens leg circles and high knee work, strong on pelvic steady, hip move free, back leg care. Learn spring and reach picks, repeat plans, aim step down up, special for runners and field sports.
Strap spot and neutral pelvis setupPelvic steady vs leg move free cueingSpring pick and safe move reachPlan repeats for move free vs strengthStep down for tight back legs or hip painStep up for runners and power sportsLesson 8Bridge/One Leg Bridge: Works, Hip Bend Cues, Spring Guide, Step Down/Up, Low Back and After Birth WarningsLook at bridge and one leg bridge on Reformer, focus on hip bend works, part move, spring guide. Learn step down, up, safe cues for low back feel and after birth cares.
Neutral pelvis vs part bridge setupHip bend cueing and butt start focusSpring picks for hold or back leg loadStep down for low back or knee feelOne leg step up and steady needsAfter birth and pelvic floor warning cuesLesson 9Hundred Change on Reformer: Core Start, Breath Time, Strap Setup, Spring Choices, Step Down/Up, After Birth Core CuesThis part details Hundred changes on Reformer, focus on breath time, core start, safe strap and spring picks. Learn step down, up, after birth cueing to hold belly wall and pelvic floor.
Strap length, hand spot, headrest setupBreath ways for core start and lastSpring choices for new to high clientsStep down for neck, shoulder, low back strainStep up with table top, long legs, turnAfter birth and diastasis safe cue plans