Lesson 1Mermaid/Side Stretch and Thoracic Mobilization on Reformer: rib cage mobility, shoulder/neck alignment, spring choices, regressions/progressionsLearn to teach Mermaid and side stretch variations to improve rib cage and thoracic mobility. Dis section detail shoulder and neck alignment, spring options, and graded regressions and progressions for stiff, hypermobile, or sensitive clients wey fit dem body.
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 modificationsExplore Reformer footwork in neutral spine, including setup, foot positions, and spring selection. Learn how to dose repetitions, cue alignment, and tailor regressions or progressions for different bodies, pathologies, and training goals wey make sense for each.
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 postpartumDis section cover Short Spine and Controlled Roll Down, emphasizing segmental spinal articulation and safe spring choices. Learn precise cueing, contraindications, and modifications for low back, hamstring, pelvic floor, and postpartum clients to avoid hurt.
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 deficitsDis section develop standing and single-leg balance work on di Reformer using footbar or straps. Learn alignment cues, safe entry and exit, progression to loaded balance, and regressions for hypertension, dizziness, or balance deficits wey keep dem steady.
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 adaptationsDis section focus on Reformer planks with hands on footbar or straps, emphasizing scapular stability, trunk control, and breathing. Learn to avoid Valsalva, scale difficulty, and adapt for hypertension, wrist issues, and postpartum recovery wey protect body.
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 considerationsLearn prone long box pulling and chest expansion alternatives to train scapular control and posterior chain. Dis section cover breathing coordination, spring load, regressions, progressions, and hypertension-safe head and trunk positions wey no strain.
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/progressionsDis section refine leg circles and high knee work, emphasizing pelvic stability, hip mobility, and hamstring care. Learn spring and range choices, rep schemes, and targeted regressions and progressions, especially for runners and field athletes wey run plenty.
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 cautionsExamine bridging and single-leg bridge on di Reformer, focusing on hip hinge mechanics, segmental articulation, and spring guidance. Learn regressions, progressions, and safety cues for low back sensitivity and postpartum considerations wey care for body.
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 cuesDis section detail Hundred variations on di Reformer, focusing on breath timing, core recruitment, and safe strap and spring choices. Learn regressions, progressions, and postpartum-specific cueing to protect di abdominal wall and pelvic floor wey heal proper.
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
