Lesson 1Mermaid/Side Bend and Upper Back Warm on Reformer: Rib Move, Shoulder/Neck Line-Up, Spring Picks, Ease/AdvanceLearn to teach Mermaid and side bend types to boost rib and upper back move. This details shoulder and neck line-up, spring choices, and step ease and advances for stiff, too-bendy, or touchy clients.
Start spots and box or pad setupRib slide vs sink guidingShoulder, neck, wrist line-up plansSpring picks for hold or testEase for pain, spin, or stiffAdvances adding turn or loadLesson 2Footwork Set: Neutral Spine Footwork on Carriage — Start Setup, Spring Picks, Repeats, Guides, Ease and Advances, Client Fit ChangesLook at Reformer footwork in neutral spine, including setup, foot spots, and spring picks. Learn to set repeat amounts, guide line-up, and fit ease or advances for different bodies, health issues, and train goals.
Headrest, shoulder rests, neutral spine setupFoot spots: heels, toes, Pilates V, straightSpring picks for power, hold, speedGuiding knee, hip, ankle line-up in moveEase for pain, move, or low fitAdvances for power, staying, sports peopleLesson 3Short Spine/Controlled Roll Down on Reformer: Back Bend, Spring Picks, Skill Guides, Changes for Low Back and After PregnancyThis covers Short Spine and Controlled Roll Down, stressing step back bend and safe spring picks. Learn exact guiding, no-go, and changes for low back, leg back, pelvic floor, and after pregnancy clients.
Setup, strap length, headrest thoughtsStep bend and back orderSpring picks for hold vs supportUsual skill errors and fix guidesChanges for low back or leg back issuesAfter pregnancy and pelvic floor safety rulesLesson 4Standing Leg and One-Leg Hold Work on Reformer (with Straps or Footbar): Line-Up Guides, Advance to Loaded Hold, Ease for High Pressure or Hold WeakThis builds standing and one-leg hold work on Reformer using footbar or straps. Learn line-up guides, safe enter and exit, advance to loaded hold, and ease for high pressure, spin, or hold weak.
Foot spot, stand width, safety setupBack and pelvis line-up in standingUsing straps or footbar to lead holdAdvances to loaded or lively holdEase for spin or fall fearHigh pressure and older adult thoughtsLesson 5Plank or Plank Type on Reformer (Hands on Footbar or Straps): Shoulder Blade Hold, Breath No Holding, Ease/Advance, High Pressure and After Pregnancy FitsThis focuses on Reformer planks with hands on footbar or straps, stressing shoulder blade hold, body control, and breathing. Learn to skip holding breath, scale hard, and fit for high pressure, wrist issues, after pregnancy heal.
Hand, shoulder, wrist line-up on footbarShoulder blade hold vs flap guide plansBreath teaching to skip hold waysSpring and carriage spot to scale strengthEase for wrists, shoulders, coreHigh pressure and after pregnancy changesLesson 6Long Box/Face Down Pull or Chest Open Choices on Reformer: Shoulder Blade Control, Breath Team-Up, Spring Load, Ease/Advance, High Pressure ThoughtsLearn face down long box pull and chest open choices to train shoulder blade control and back chain. This covers breath team-up, spring load, ease, advance, and high pressure safe head and body spots.
Box, headrest, strap setup face downShoulder blade down and back guidingBreath timing with pull and returnSpring load picks for form and stayingEase for neck, shoulder, back issuesHigh pressure and neck spot cautionsLesson 7Leg Circles/High Knee Work on Reformer: Pelvis Hold, Leg Back Thoughts for Runners, Springs, Repeats, Ease/AdvanceThis sharpens leg circles and high knee work, stressing pelvis hold, hip move, and leg back care. Learn spring and reach picks, repeat plans, and aimed ease and advances, special for runners and field sports.
Strap spot and neutral pelvis setupPelvis hold vs leg move guidingSpring picks and safe reachPlanning repeats for move vs powerEase for tight leg backs or hip painAdvances for runners and power sportsLesson 8Bridge/One Leg Bridge: Workings, Hip Bend Guides, Spring Lead, Ease/Advance, Low Back and After Pregnancy WarningsLook at bridge and one-leg bridge on Reformer, focusing on hip bend workings, step bend, and spring lead. Learn ease, advance, and safety guides for low back touch and after pregnancy thoughts.
Neutral pelvis vs bend bridge setupHip bend guiding and butt start focusSpring picks for support or leg back loadEase for low back or knee uneaseOne-leg advances and hold needsAfter pregnancy and pelvic floor warning guidesLesson 9Hundred Type on Reformer: Core Start, Breath Timing, Strap Setup, Spring Choices, Ease/Advance, After Pregnancy Core GuidesThis details Hundred types on Reformer, focusing on breath timing, core start, and safe strap and spring picks. Learn ease, advance, and after pregnancy special guiding to guard abs wall and pelvic floor.
Strap length, hand spot, headrest setupBreath ways for core start and stayingSpring choices for starters to pro clientsEase for neck, shoulder, low back strainAdvances with table top, long legs, turnAfter pregnancy and abs split safe guiding