Lesson 1Mermaid/Side Stretch and Chest Free on Reformer: rib cage move, shoulder/neck line, spring choices, ease/advanceLearn to teach Mermaid and side stretch changes to boost rib cage and chest move. This part details shoulder and neck line, spring picks, and stepped ease and advance for stiff, too loose, or touchy clients.
Start spots and box or pad setupRib cage slide vs fall instructingShoulder, neck, and wrist line plansSpring pick for help or pushEase for pain, spins, or stiffnessAdvance adding turn or loadLesson 2Footwork set: neutral spine footwork on carriage — start setup, spring choices, repeats, instructions, ease and advance, and client-fit changesLook at Reformer footwork in neutral spine, including setup, foot spots, and spring pick. Learn how to set repeat numbers, instruct line, and fit ease or advance for different bodies, health issues, and train goals.
Headrest, shoulder blocks, and neutral spine setupFoot spots: heels, toes, Pilates V, and straightSpring pick for power, control, and speedInstructing knee, hip, and ankle line in moveEase for pain, move, or low fitAdvance for power, staying, and sportsLesson 3Short Spine/Controlled Roll Down on Reformer: back joining, spring pick, skill instructions, changes for low back and after birthThis part covers Short Spine and Controlled Roll Down, stressing part back joining and safe spring picks. Learn exact instructing, no-go, and changes for low back, back leg, pelvic floor, and after birth clients.
Setup, strap length, and headrest thoughtsPart joining and back orderSpring picks for control vs helpUsual skill errors and fix instructionsChanges for low back or back leg issuesAfter birth and pelvic floor safety rulesLesson 4Standing leg and one-leg steady work on Reformer (with straps or footbar): line instructions, advance to loaded steady, ease for high blood pressure or steady lacksThis part builds standing and one-leg steady work on Reformer using footbar or straps. Learn line instructions, safe enter and exit, advance to loaded steady, and ease for high blood pressure, spins, or steady lacks.
Foot spot, stand width, and safety setupBack and pelvic line in standing workUsing straps or footbar to guide steadyAdvance to loaded or lively steadyEase for spins or fall fearHigh blood pressure and older adult thoughtsLesson 5Plank or Plank Change on Reformer (hands on footbar or straps): shoulder blade steadiness, breath skip breath hold, ease/advance, high blood pressure and after birth fitsThis part focuses on Reformer planks with hands on footbar or straps, stressing shoulder blade steadiness, body control, and breathing. Learn to skip breath hold, scale hard, and fit for high blood pressure, wrist issues, and after birth recovery.
Hand, shoulder, and wrist line on footbarShoulder blade steadiness vs wing instruct plansBreath guiding to skip breath hold waysSpring and carriage spot to scale strengthEase for wrists, shoulders, or coreHigh blood pressure and after birth changesLesson 6Long Box/Face Down Pull or Chest Open choices on Reformer: shoulder blade control, breath match, spring load, ease/advance, high blood pressure thoughtsLearn face down long box pull and chest open choices to train shoulder blade control and back chain. This part covers breath match, spring load, ease, advance, and high blood pressure-safe head and body spots.
Box, headrest, and strap setup face downShoulder blade down and back instructBreath timing with pull and return phasesSpring load picks for form and stayingEase for neck, shoulder, or back issuesHigh blood pressure and neck spot precautionsLesson 7Leg Circles/High Knee work on Reformer: pelvic steadiness, back leg thoughts for runners, springs, repeats, ease/advanceThis part sharpens leg circles and high knee work, stressing pelvic steadiness, hip move, and back leg care. Learn spring and reach picks, repeat plans, and aimed ease and advance, especially for runners and field sports.
Strap spot and neutral pelvis setupPelvic steadiness vs leg move instructingSpring pick and safe reach of motionPlanning repeats for move vs powerEase for tight back legs or hip painAdvance for runners and power sportsLesson 8Bridging/One Leg Bridge: workings, hip bend instructions, spring guide, ease/advance, low back and after birth warningsLook at bridging and one-leg bridge on Reformer, focusing on hip bend workings, part joining, and spring guide. Learn ease, advance, and safety instructions for low back touch and after birth thoughts.
Neutral pelvis vs joined bridge setupHip bend instructing and butt start focusSpring picks for help or back leg loadEase for low back or knee uneaseOne-leg advance and steady needsAfter birth and pelvic floor warning instructionsLesson 9Hundred change on Reformer: core start, breath timing, strap setup, spring picks, ease/advance, after birth core instructionsThis part details Hundred changes on Reformer, focusing on breath timing, core start, and safe strap and spring picks. Learn ease, advance, and after birth-specific instructing to guard abs wall and pelvic floor.
Strap length, hand spot, and headrest setupBreath patterns for core start and stayingSpring picks for starters to advanced clientsEase for neck, shoulder, or low back strainAdvance with table top, stretched legs, or turnAfter birth and separated abs-safe instruct plans
