Lesson 1Mermaid/Side Stretch and Upper Back Loosening on Reformer: rib cage movement, shoulder/neck alignment, spring choices, step-backs/advancementsLearn to teach Mermaid and side stretch types to better rib cage and upper back movement. This part details shoulder and neck alignment, spring options, and stepped step-backs and advancements for stiff, overly flexible, or sensitive clients.
Starting positions and box or pad setupRib cage slide versus sink instructionsShoulder, neck, and wrist alignment plansSpring picks for support or challengeStep-backs for pain, dizziness, or stiffnessAdvancements adding turns or loadLesson 2Footwork collection: neutral spine footwork on carriage — starting setup, spring choices, repeats, instructions, step-backs and advancements, and client-specific changesExplore Reformer footwork in neutral spine, including setup, foot positions, and spring picks. Learn how to set repeat numbers, instruct alignment, and customise step-backs or advancements for different bodies, health issues, and training aims.
Headrest, shoulder rests, and neutral spine setupFoot positions: heels, toes, Pilates V, and straightSpring picks for strength, control, and speedInstructing knee, hip, and ankle alignment in motionStep-backs for pain, movement, or low fitnessAdvancements for power, stamina, and sports peopleLesson 3Short Spine/Controlled Roll Down on Reformer: spine segment movement, spring selection, skill instructions, changes for lower back and after birthThis part covers Short Spine and Controlled Roll Down, stressing spine segment movement and safe spring picks. Learn exact instructions, no-go factors, and changes for lower back, hamstring, pelvic floor, and after-birth clients.
Setup, strap length, and headrest thoughtsSpine segment movement and orderSpring picks for control versus supportCommon skill errors and fixing instructionsChanges for lower back or hamstring problemsAfter birth and pelvic floor safety rulesLesson 4Standing leg and one-leg balance work on Reformer (with straps or footbar): alignment instructions, advancement to loaded balance, step-backs for high blood pressure or balance lacksThis part builds standing and one-leg balance work on the Reformer using footbar or straps. Learn alignment instructions, safe entry and exit, advancement to loaded balance, and step-backs for high blood pressure, dizziness, or balance lacks.
Foot placement, stance width, and safety setupSpine and pelvis alignment in standing workUsing straps or footbar to guide balanceAdvancements to loaded or moving balanceStep-backs for dizziness or fall fearHigh blood pressure and older adult thoughtsLesson 5Plank or Plank Type on Reformer (hands on footbar or straps): shoulder blade steadiness, breathing to avoid breath holding, step-backs/advancements, high blood pressure and after birth adaptationsThis part centres on Reformer planks with hands on footbar or straps, stressing shoulder blade steadiness, trunk control, and breathing. Learn to avoid breath holding, scale difficulty, and adapt for high blood pressure, wrist problems, and after-birth recovery.
Hand, shoulder, and wrist alignment on footbarShoulder blade steadiness versus flapping instruction plansBreath guiding to avoid breath holdingSpring and carriage position to scale effortStep-backs for wrists, shoulders, or coreHigh blood pressure and after birth changesLesson 6Long Box/Face Down Pulling or Chest Expansion options on Reformer: shoulder blade control, breathing coordination, spring load, step-backs/advancements, high blood pressure thoughtsLearn face down long box pulling and chest expansion options to train shoulder blade control and back chain. This part covers breathing coordination, spring load, step-backs, advancements, and high blood pressure-safe head and trunk positions.
Box, headrest, and strap setup face downShoulder blade lowering and pulling back instructionsBreath timing with pulling and return phasesSpring load picks for form and staminaStep-backs for neck, shoulder, or back problemsHigh blood pressure and neck position cautionsLesson 7Leg Circles/High Knee work on Reformer: pelvis steadiness, hamstring thoughts for runners, springs, repeats, step-backs/advancementsThis part hones leg circles and high knee work, stressing pelvis steadiness, hip movement, and hamstring care. Learn spring and range picks, repeat plans, and aimed step-backs and advancements, especially for runners and field sports people.
Strap placement and neutral pelvis setupPelvis steadiness versus leg movement instructionsSpring picks and safe movement rangePlanning repeats for movement versus strengthStep-backs for tight hamstrings or hip painAdvancements for runners and power sports peopleLesson 8Bridging/One Leg Bridge: workings, hip bend instructions, spring guiding, step-backs/advancements, lower back and after birth warningsLook at bridging and one-leg bridge on the Reformer, focusing on hip bend workings, spine segment movement, and spring guiding. Learn step-backs, advancements, and safety instructions for lower back sensitivity and after birth thoughts.
Neutral pelvis versus moved bridge setupHip bend instructions and butt muscle focusSpring picks for support or hamstring loadStep-backs for lower back or knee uneaseOne-leg advancements and steadiness needsAfter birth and pelvic floor warning instructionsLesson 9Hundred type on Reformer: core involvement, breath timing, strap setup, spring options, step-backs/advancements, after birth core instructionsThis part details Hundred types on the Reformer, focusing on breath timing, core pulling in, and safe strap and spring picks. Learn step-backs, advancements, and after birth-specific instructions to guard the abdominal wall and pelvic floor.
Strap length, hand position, and headrest setupBreath patterns for core pulling and staminaSpring options for starters to advanced clientsStep-backs for neck, shoulder, or lower back strainAdvancements with bent knees, straight legs, or turnsAfter birth and separated muscle-safe instruction plans
