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+    {
+      "content": "hi guys thanks for joining me today we\nhave a really fun really challenging\nworkout for you today before we get\nstarted don't forget to like share\nsubscribe feel free to leave me those\nsuper likes I really appreciate you guys\njoining me for these workouts we're\ngoing to get started setting up foot\nbars all the way down I'm gonna go on to\none red Spring today which is going to\nbe one heavy spring on my reformer again\nI'm gonna go really heavy for my arms\ntoday if this is way too much for you\nguys you can do a blue instead of a red\nor a medium instead of a heavy spring\nagain it is going to be very heavy for\narms so feel free to change as needed we\nare going to start first by straddling\nyour reformers your feet are on the\nfloor we're going to take our hands to\nour shoulder blocks we're just going to\ndo a quick stretch before we get moving\nso I'm going to bend my knees slightly\nI'm going to inhale press my Carriage\nout let my chest drop down in between my\narms and then my exhale I'm going to\ntuck my pelvis around through my spine\nto come back in inhale press out let\nyour chest drop down X tail tuck around\nto come in we have two more again after\nthis we're going to get a really good\nworkout in today last one\nand then round and come in all right now\nonce we bring it back in we're going to\ntake our knees onto our carriages and\nthen our hands are going to go into our\nheadrest remind you guys if you have\nissues with your wrists drop down onto\nyour forearms rather than being on your\npalms I am going to stay in my Palms\nthroughout this class shoulders over\nyour hands hips right over your knees\ngrab your last strap into your hand I'm\ngoing to use my long Loop just because\nI'm going heavy today you guys can go\nlong or short arm is going to be nice\nand long at your side the Palm is facing\nback and then on our exhale we're going\nto press our Palm back behind us\nand then on our inhale we'll return\nexhale press\ninhale return I want to think I'm\nstabilizing for my shoulders and my core\nexhale to press back\ninhale return now if you want to\nchallenge your stability a little more\nyou guys can reach your right leg back\nbehind you and you can do your lats on\none knee you do not have to do this if\nyou guys don't want to again that's\nreally going to challenge your stability\nthe next time we press back we're going\nto hold that Palm back bend your elbow\ntricep extensions Palms can be flipped\nback still or it can be rotated to your\nhip right leg is up or down that is up\nto you guys\ninhale Bend exhale press we're going to\ngo for three\ntwo\nlast one\nand then we're gonna relax the knee down\nnow grab higher up onto your strap\nyou're going to pull in the long Loop\ngoes onto the arch of your left foot if\nyou guys are on a Blue Spring you can\nalways go short Loop instead of your\nlong shoulders over your hands hips\nright over your knees we're going to\nExhale kick that left leg back in\nslightly up inhale Bend exhale press\nlittle lift inhale back in exhale out\nand inhale and we want that glute Max\nhamstring to fire\nwe're gonna go for three more\nto\nand then on this last one we're going to\nhold our leg back behind us dip our toes\nstraight down to the springs and then\nlift right back up so down to the\nsprings and up down to the springs and\nup we want again that glute Max right\nwhere your butt connects your leg to\nfire hamstring to fire as well we're\ngoing for three more dips\nstabilizing from your shoulders and your\ncore then on this last one we lift up we\npause flex your foot and then Circle\nthis leg around little Circles of the\nleg for five\nthree\ntwo one relax that leg all right we're\ngoing to take the strap off of our foot\nwe're going to keep this last strap and\nwe're going to rotate to the left side\nof the room now when you get here strap\nis going to be in your right hand I'm\npretty far away from my shoulder blocks\nI'm going to hold on to my shoulder\nblock and take my right foot into my\nhead rest the knee can be slightly bent\nor you guys can go long leg I'm going to\nflip my Palms up to the ceiling slight\nLittle Bend to my elbows ready exhale\nthe fingertips come together overhead\ninhale return fingertips together return\nagain I am on a red a heavy Spring today\nif this is too much for you guys go to a\nlighter Blue Spring up and down for two\nand then last one now hold here side\nBend to the right exhale up inhale side\nBend exhale come back up for three\ntwo\nlast one use those obliques up and then\ncome down now open your arms wide up to\nthe sides little bench your elbows\nexhale fingertips come together\nopen together and open exhale and inhale\nagain we're gonna go for three more here\nto\nlast one now hold together inhale rotate\nto the right exhale rotate left inhale\nright\nexhale left trying to get those obliques\nto fire on our rotation\ntwo more\nand then last one\nall right then once we come back relax\nwe're going to keep the strap into our\nright hand set your right knee down and\nnow we're going to rotate so we're\nfacing the foot bar hands are down on\nyour Carriage two front Corners we're\ngonna take our knees in between our\nshoulder blocks and then keep the left\nhand down right arm is going to go long\nbehind you and then we're going to do\nbicep curls here so we're going to\nExhale curl inhale extend\nexhale curl\nand inhale extend now again if you guys\nwant to challenge your stability a\nlittle more you can reach your left leg\nback you can hold here for your bicep\ncurls feel free to go long or short loop\nit's up to you\ntwo more\nand then last one now let's go ahead\nkeep that curl we're going to lift your\nelbow up Palm should be rotated to the\nfloor now and then exhale reach your arm\nout in front Bend wide reach your\nfingers forward bend wide left leg is up\nor down that's up to you guys\nthree\ntwo\nand one relax that right hand now both\nof my hands are on the front of my\nCarriage I'm going to take my left\nfoot down in between both hands and then\nI'm going to kneel nice and Tall both\nelbows are going to be bent Palms are\nflipping up and we're going to Exhale\njust reach your right arm out\ninhale back\nexhale out inhale back making sure that\nthat shoulder stays back as the arm\nreaches away\nthree more\ntwo\nand then last one\nrelax that arm\nyou can rotate back hang that strap up\nwe're going to step off and then we are\ngoing to do the same thing on the other\nside so kneel on your reformers face\nyour straps you guys are going to grab\nthe right strap into your hand this time\nlong Loop or short loop again up to you\nI have my long Loop hand is on the\noutside frame of the carriage Palm is\nfacing back shoulders over your hands\nhips are right over knees ready exhale\npress your right palm back inhale return\nagain we're stabilizing from our\nshoulders and our core exhale inhale\nthen if you guys want to add in a little\nextra challenge with your stability\nextend that left leg out and hold here\nthree more\nfeel that lat tricep all right hold back\non this one tricep press bend your elbow\nand press again left leg can either be\ndown or extended behind you\nwith him\nexhaling it again as you guys press back\nand then inhaling as you bend let's go\nfor three more exhale press\ninhale Bend\ntwo\nand then last one\nall right then once you guys bend your\nelbow you can relax your leg back down\nif it's up grab your strap right where\nthe Rope connects to the loop you're\ngonna pull in Long Loop goes onto the\narch of your right foot setting up\nshoulders over your hands hips right\nover your knees you're stabilizing from\nyour shoulders and your core we're going\nto Exhale press your right leg back\nbehind you give it a little lift up and\nthen on your inhale you guys can bend\nand come right back in exhale press\nlittle lift inhale Bend if your wrists\nare ever Niche you guys can always drop\ndown onto your forearms rather than\nbeing on your palms here again exhale\npress inhale back feeling our glute Max\nand hamstring fire up here let's go for\nthree more\nand then the next time you guys press\nback hold your leg back behind you let's\ninhale dip your right toes down towards\nyour Springs exhale lift inhale dip\nexhale lift so things straight down with\nyour leg straight up straight down\nstraight up getting that glute Max to\nfire here we'll go for four\nthree\ntwo\nand then on our last one we'll hold our\nleg up Flex a foot little Circles of the\nleg again the pelvis is staying parallel\nwith the floor the circle is coming\nright from the head of the femur and\nthat hip socket think like fruit bowl\nside circles here for four three\ntwo one bend your knee relax your leg\ntake that strap off your foot\nand then once you're gonna take that\nstrap off keep it into your hand we're\ngoing to switch now so the strap is in\nyour left hand we're going to rotate to\nthe right side I'm going to kneel like\nCenter my reformer my left foot is going\nto go into my headrest and then my right\nknee down again if this is too heavy for\nyou guys feel free to switch to a Blue\nSpring a medium spring instead of this\nred arms are going to open up wide to\nthe sides long Loop is going to be\nlighter for your arm short Loop is\nheavier slight little bench your elbows\non an exhale arms go up overhead inhale\nreturn down exhale fingertips together\ninhale return we're going to go for\nthree more exhale together\ninhale return for two\nand then on this last one we're gonna\nhold at the top inhale side Bend left\nand then exhale pull back center right\ninhale left exhale pull back to the\nright using those obliques to pull you\nback we're going to do one more here\ninhale\nexhale and then you guys can relax your\narms now open your arms wide out to the\nsides rooms like little bend your elbows\nhug a tree exhale fingertips come out in\nfront of you inhale open exhale\nfingertips together inhale open hands\nare going about chest height when you\nbring your arms back together we're\ngoing to go for two more and then on our\nlast one will hold inhale let the strap\nrotate you to the left exhale rotate to\nthe foot bar inhale rotate left exhale\npull to the right\ntwo more getting those obliques of fire\nlast one\nand then it will relax our arms all\nright set your left knee down go ahead\ntake both hands to the front side of\nyour reformer closer to the foot bar and\nthen when you guys get both hands on\nlegs go through your shoulder blocks\nagain long Loop light shortly heavy\nwe're going to go into your bicep curls\nextend your left arm just nice along\nbehind you the Palm is facing the floor\nexhale curl in and then inhale extend\nexhale curl inhale extend now if you\nguys want to challenge yourselves a\nlittle more you can extend your right\nleg back behind you again you guys don't\nhave to if you don't want to but if you\ndo want to challenge your stability\nextend that right leg back and stabilize\nfrom your shoulders and your core draw\nyour abdominals into your back two more\nbicep curls\nand then on this last one hold elbow\nopens out to the side Palm should be\nrotated to the floor exhale reach your\narms straight out and then inhale Bend\nwide reach overhead Bend wide we are\ngoing to do three more exhale reach\ninhale back for two\nand then last one now take that left\nhand onto your Carriage very carefully\nset your right foot in between both\nhands kneeling nice and Tall on your\nleft knee both elbows at your sides Palm\nshould be flipped up let's exhale reach\nboth arms out and then inhale Bend right\nback in exhale reach inhale back think\nshoulders are down collarbones are wide\nwe're going to reach out for three more\ntwo\nand then last one\nall right when we come in let's\ncarefully hang that strap up onto the\npeg you guys can sit yourselves off to\nthe sides and then we're going to go on\nto one red one yellow spring so one\nheavy one light and then you can go\nahead and lie yourselves down footbars\nare going to stay so again one red\nspring one yellow one heavy one light\nwhen I lie down I'm going to grab my\nshort Loops back into my hands arms are\ngoing to reach right up to the ceiling\nthink hands are right over your\nshoulders neutral spine knees can come\nup into your tabletop position like\nthey're zip together and then we're\ngoing to start with AB curls so on our\nexhale let's press the arms down nod the\nchin to the chest curl up into our\nabdominal curls and then inhale as we\nreturn back down with control exhale\nknotting curl\ninhale to return back down exhale press\ncurl\ninhale to return we're going to go for\nthree more\nto\nand then on this last one we're gonna\nhold ourselves up here on an inhale dip\nthe right toes down towards our Springs\nexhale Engage The Right obliques to lift\nleft toes dip and then exhale lift so\nthink hinging up the hips dip exhale to\nlift inhale hinge\nexhale Left Right toes right obliques\nleft toes left obliques let's go for a\nfew more here\none more right one more left\nand then when that left leg comes up\npause arms can go up shoulders heads can\ngo down you guys can relax your feet\nfeel free to give yourselves a little\nstretch and then we'll reach your arms\nback up to the ceiling knees can go up\ninto our tabletop position again one\nabdominal curl let's exhale press curl\nup pause at the top inhale dip both toes\ndown towards our Springs and then exhale\nscoop into the low ABS lift inhale hinge\ndip\nexhaling as we lift I think that lift\ncomes from that two inches underneath\nyour belly button drawing in and up to\npull your legs back neutrals find the\nentire time we're gonna go for two\nlast one when we come up arms up head\ndown relax the feet feel free to give\nyourself a little stretch\nand then we are going to add in\nsomething a leg stretch so let's go arms\nup to the ceiling knees up into our\ntable top position one abdominal curl\nyou guys can exhale press curl up pause\ninhale let's reach the right leg out to\na challenging level exhale the pull back\nin inhale left leg extends exhale in\ninhale out and exhale back think\nengaging our obliques to pull each leg\nback in inhale and exhale let's do one\nmore right\none more left\narms can go up heads can go down relax a\nfeet give yourselves a stretch\nlike send her arms back up to the\nceiling you guys can bring your knees up\ninto your tabletop position again again\none abdominal curl let's exhale press\ncurl up pause at the top inhale reach\nfull flakes out to a challenging level\nexhale scoop into your low ABS to pull\nin inhale out and exhaling as you pull\nback in inhale away\nexhale to pull think draw your abs into\nyour backs as you pull your knees back\nin we're gonna go for three\ntwo\nlast one when you come in again arms up\nhead down relax a feet give yourselves a\nlittle stretch and then we're going to\nfinish off with some straight legs for\nthese next two for the last two if it\nfeels better to come out of your neutral\nspine you guys can go ahead and come out\nof your neutral spine so let's extend\nour arms up to the ceiling knees up into\nour table top position legs are going to\ngo straight up to the ceiling on our\nexhale we're going to press curl back up\ninto that abdominal curl inhale lower\nyour right leg straight down towards\nyour foot bar exhale lift left leg\nlowers and exhale lift as always think\nsingle legs engaging your obliques to\npull each leg back up to the ceiling\nwe'll do three more\none more right\none more left\nbend your knees arms up head down relax\nthe feet feel free to give yourselves a\nlittle stretch last thing will be that\ndouble leg lowering\nso let's extend our arms up to the\nceiling knees can go up into our table\ntop position legs go straight up to the\nceiling exhale press curl yourselves\nback up pause inhale lower both legs\ndown to a challenging level and then\nexhale scoop into your low ABS to lift\ninhale lower\nand exhaling as you lift think drawing\nyour abdominals in and up to pull the\nlegs back up\ntwo more\nand then last one\nnow when you come up bend your knees\narms up head down relax the feet we're\ngoing to hang up just your left strap\nright long Loop is going to go on to\nyour right foot right leg is going to go\nstraight up to the ceiling we're back\ninto our neutral spines left knee goes\nup into your tabletop position and then\non an exhale let's pull our right leg\nstraight down towards our Springs and\nthen on our inhale you guys can hinge to\ncome back up exhale to lower\ninhale hinge think focusing on your\nunilateral feet and straps\non your pelvic stability so your sacrum\nstays heavy pelvis is staying nice and\nstill we're exhaling to pull down\ninhaling to hinge let's go for two\nand then last one\nthen when we come up pause at the top\nextend your left leg nice and long over\nyour foot bars scissor kicks we're going\nto Exhale pull the right leg down kick\nthe left leg up and then inhale switch\nexhale pull and kick inhale switch now\non that exhale when you guys are pulling\nyour right leg down think about engaging\nyour left obliques to pull that leg back\nup\nexhale pull kick inhale return we're\ngoing to go for two\nand then last one when that right leg\ncomes up bring both knees into your\ntabletop position feet and knees are\ngoing to be about sit small distance\naway so just about a fist distance away\nand then on our exhale we're going to\npress just our right leg out inhale Bend\nIN\nexhale press the right leg out and then\ninhale back\nagain focusing on that nice stable\npelvis for our single leg squats\nthree more before we add in your left\nleg\ntwo then the next time your right leg\ncomes in left leg goes out right leg out\nleft leg in we're exhaling to push the\nright leg away inhaling to bring the\nright leg back in again think engaging\nyour left obliques on that exhale to\npull your left leg in we're going to go\nfor two\nand then on this last one hold your\nright leg out keep your left knee up\ninto your tabletop lower your right leg\na little further down towards your\nSprings we're going to open it slightly\nout to the side of the room to circle\nthe leg around and back up we're going\nto go straight down\nopen to circle around and back up\ndown\naround and up my left hip is staying\nanchored down into the mat as that right\nleg circles now when we get to the top\npause reverse the circle think like a\nhalf moon capital D shape with this leg\nif you guys want a little more stability\nyou can always hang on to your shoulder\nblocks with your hands\nshould be a little more challenging in\nthis direction\nwe'll go for two more\nand then last one\nnow when you come up pause set your left\nfoot down another the wooden platform or\nthe floor give your right leg a quick\nstretch\nall right then we're going to take that\nstrap off of your foot you can hang it\nback up onto the Peg and then let's grab\nthe last strap long Loop goes onto the\narch of your left foot\nleg is going to go up to ceiling just as\nhigh as you guys can hold your neutral\nspines again and then right knee comes\nup into your tabletop position on your\nexhale again pull your left leg straight\ndown towards your Springs and then\ninhale hinge to come back up exhale to\npull down and inhale as we hinge again\nthat focus is that nice pelvic stability\nexhale lower\ninhale back up\ntwo more\nand then the next time your left leg\ncomes up pause extend your right leg\nnice and long over your foot bar we're\ngoing to pull your left leg down kick\nyour right leg up and then inhale switch\nfor those scissors imagine that if you\nguys are lying down in some clay\neverything just stays nice and heavy in\nthat clay\nagain think engaging your right obliques\non that exhale to pull your right leg up\nlast one\nand then when that left leg comes up\nbring both knees into your tabletop\nposition feet and knees should be just\nbe about that sits bone distance away\nlet's exhale press the right left leg\nout inhale back just the left leg is\ngoing to press just the left leg comes\nback in so again that right knee just\nstays right up into your tabletop\nposition\nexhaling to push\ninhale back we'll go for four more\ntwo\nand then the next time that left leg\ncomes in right leg goes out left leg\ngoes out right leg comes in and we're\ngoing to alternate those legs again\nexhale push and pull inhale extend and\nbend\nfour\nthree\nshoe then on this last one hold your\nleft leg out keep that right knee in\nyour tabletop lower your left leg a\nlittle further down towards your Springs\nwe're opening the legs slightly out to\nthe side to circle around it back up\nagain that focus is that your pelvis is\nstaying nice and still the movement\ncomes right from the head of the femur\nin that hip socket so if you guys need\nto shorten your range of motion to keep\nyour pelvis still shorten your range of\nmotion we're going to do one more\nand then when you come up pause reverse\nthose circles\nagain keep that right hip heavy you can\nhold on to your shoulder blocks for a\nlittle extra stability we're going to do\nthree more in this direction they should\nbe a little more challenging\nand then last one\nall right then once you come up you guys\ncan relax your right foot down give your\nleft leg a stretch right foot can either\nbe on the floor of the wooden platform\nlong or bent\nthen let's take that strap off of your\nfoot you can hang it on up and then once\nyou guys hang your straps up you can sit\nyourself off to the sides you guys are\nall finished with your class I hope you\nlike that don't forget like share\nsubscribe you guys can leave me those\nsuper thanks thanks for joining me",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=3kluurmB2Kwb",
+        "category": "reformer_full_body"
+      }
+    },
+    {
+      "content": "[Music]\nforeign\n[Music]\nhey guys welcome back to my channel I'm\nDez and today I'm taking you through\nanother full body Pilates reformer\nworkout this workout includes some fun\nand challenging series and will give you\na full class experience you won't need\nany additional props today just you and\nyour reformer so let's get started\nokay you guys we're going to start today\non two heavy Springs with hip rolls so\nif you need additional assistance for\nyour low back add on also a light to\nmedium tension spring I'm going to be\ngoing to two heavy Springs or two Reds\non this machine\nand we're going to light on on our box\nhead rest will be down flat\nto protect the neck\ngood we're going to place our heels on\nthe bar\nfind your neutral spine\nheels on the bar hip distance there we\ngo inhale\nexhale we're just going to tuck into our\nimprint\npressing that low back down activating\nthe core and inhale Rock back\nand exhale press that low back down\ngoing into your imprinted spine and then\nrocking back to your neutral\ngood keep that breathing going we're\nthinking just ribs towards your hips as\nyou rock into that imprint and then Rock\nback\none more time\nand rock it back this time we're going\nto roll all the way up press that low\nback down and then scoop the hips use\nthe hamstrings and glutes to roll up we\nwant to keep the carriage into the\nstopper that's the challenging part\ninhale and then exhale soften from the\nribs and roll back down one vertebrae at\na time try not to let the carriage move\nagain inhale exhale to roll on up\ngetting those hamstrings and glutes\nworking core is nice and tight find the\ntop inhale\nand exhale roll it back down\nour goal is to have the neck and\nshoulders nice and relaxed let's go\nagain\nroll it up keeping that carriage in and\nif you notice at any point that you need\nthat Assistance or you're feeling that\nlow back fire that's where you want to\nadd on an extra light to medium tension\nspring good one more time we're going to\nroll it up and hold it up there\ngood keeping the rib cage zipped belly\nlifted I want you to raise your arms up\nto the sky keeping that carriage in you\nshould feel those hamstrings right away\nwe're gonna just\ninhale\nsorry inhale to prepare exhale you're\ngoing to drop your arms down towards\nyour hips\nand then inhale back up to the ceiling\nexhale drop it down\nI mean while you're holding that\nCarriage into the supper exhale\nfilling that rib cage wrap and back one\nmore exhale arms come down keep that\ncarriage in and hold those arms up we're\ngonna inhale again press the carriage\nout let your hips drop down to a hover\nright above the carriage and then lift\neverything up together as one unit as\nyou bring the carriage back in again\ninhale press out hips drop down to a\nhover you still have that natural curve\nof the low back and then you're going to\nsqueeze and lift up\nkeeping that neutral spine the whole\ntime\ninhale out exhale lift\nif you feel the low back don't take your\nhips quite as high\nif this arm reach is too much and you\nwant that assistance just take your arms\nback down to the carriage\ntwo more\nexhale lift keep that rib cage zipped\nuse that cord to help you last one lift\nhold it in we're doing just ten little\npulses in\nand in lower those hips if you need to\nfor the low back\nwe want to just focus on those\nhamstrings and glutes working\nfour\nthree\ntwo\nOne reach it out let your hips drop slot\nhover come back up last one drop your\narms down and then roll down one\nvertebrae at a time\nI am feeling those hamstrings and glutes\nright away rock those knees windshield\nwipers side to side\nthen you're gonna find that same\nstarting position heels hip distance\napart\nmake sure you're back in your neutral\nspine we're going to go into a hip lift\nso that means you're only lifting your\nhips\none or two inches off the carriage\neverything stays the same\nnatural curve of the low back tiny hover\nhere you're going to reach the carriage\nout keeping those hips in the same\nposition and then bring it back in\nagain inhale out\nexhale think about activating the core\nthat deep transverse muscle to help pull\nthe carriage in\ngood we're also still working from the\nhamstrings and glutes\nkeeping your feet stable in one place\nif the low back is firing just lower\nyour hips back down on the carriage and\ncontinue to press that way\nlast three exhale Pull It in nice and\nslow and controlled squeeze at the top\nslow control back in\none\ncome halfway in pulse it\nkeeping that hover at the hips\ngood he should feel that entire leg\nworking even the quads kind of waking up\nnow for\nand three\ntwo\nOne reach it out to finish\nand bring it back in and lower your hips\ndown back onto the carriage and\nwindshield wiper those legs so good you\nguys all right\nwe are staying on those two heavy\nSprings if at any point that feels like\ntoo much switch out one of your heavy\nsprings for a medium\nif not we're going hip distance apart\nballs of the feet lift your high half\ntoe we're still like I said hip distance\nso pay attention to those ankles that\nthey're stable and equal you're gonna\npress out the carriage is gonna feel\nlight\npressing out and in this isn't going to\nfeel very\nheavy at the moment but we're going to\ntake it into single leg\nin just a second here so right now think\nabout activating those quads move nice\nand slow squeeze up at the top come back\nin\ntry to keep your heels still in space\njust three more squeezes\ntwo\ndouble check your neutral spine one\nbecause we're taking it into a March\nyou're gonna lift one leg off point\nthrough that foot and then place it back\ndown and then March the other leg\nsqueeze up on the quad\nplace it back down do a little check\nwith your hips we want to make sure that\nthey're not shifting\nor moving\nunderneath themselves they're staying\nequal\nand equal weight into the carriage\ngood\ndouble check here nice and relaxed\nthrough the neck and shoulders\nif at this point you want your headrest\nback up you can pop that back up as well\nkeep your neck\nAlignment good next march we're going to\nkeep the right leg lifted off the\ncarriage and then we're going to Bicycle\nit over the bar and back so keeping that\nright leg\nlifted no longer on the bar just the\nleft leg is pressing\nbicycle\nback and forth double check your neutral\nthat you can kind of reach those fingers\nunder\nsqueeze through each quad separately as\nit straightens\nafter this one\nnext bicycle I want you to bicycle under\nthe bar without changing your hips\nyou're going to feel those lower\nabdominals activate and then bicycle\nover\nso alternating one bicycle under the bar\nsqueeze up through the center bicycle\nover and I'm still in that high half toe\nthrough the opposite leg\nwhich isn't always the case for single\nleg we're trying to get a little bit\nmore activation into those calves\nand quads okay so it's so easy to shift\nthrough the hips as we bicycle under the\nbar\ncheck your placement place your hands on\nyour hips as you bicycle under make sure\nthat you're not getting into that\nexcessive Arch through the low back\ngood one more each way\nsqueezing\nthrough the quads\ngood we're coming in bicycle Over the\nBar pulse at eight\nseven\nsix ooh that left quads burning right\nquad as well feeling hip flexor three\ntwo\none come back out bicycle under same\npulses using that lower core\nkeeping that leg lifted\nsix\nfive holy cow Burns four\nthree\ntwo\none bring it out and replace that on\ntake a deep breath we're switching to\nthe opposite side so keep the ball of\nthe right foot on left leg lifts into\ntabletop\npress it out and bicycle over right away\ngood that left quad\nfeels nice and heavy it's burning\nafter those presses on the other side\nyou got this Stay With Me\nthrough this opposite side\ndouble check through the rib cage\nthrough the neutral spine\nsqueeze two\nand a one now bicycle under the bar\nkeeping that cord nice and tight\nconnected bicycle over\nand under\nstabilizing through the hips\nover\ngood and under\nhopefully you guys feel that lower core\nas you bicycle under it really activates\nto support you and keep you in that\nneutral spine\nkeep squeezing that right quad every\ntime lift up on the kneecap\nyes good still pointing through that\nleft foot\nis going to also activate a little bit\ndeeper into that quad\none more over and under\ngood\nokay let's bicycle over pulse it down\neight\nseven\nsix\nfive holy cow four\nthree\ntwo\none press it out bicycle reach it under\neight\nseven use that core six\nfive\nfour\nthree\ntwo\nOne reach it out and bring it back in\nman fill in those quads you guys good\nwork shake that those legs\nwho are staying on those two heavy\nSprings\nworking through our arms and core now\nyou do have the option to switch out a\nheavy spring for a medium if you would\nlike grab a hold of your straps\ngoing into a couple mid back exercises\nwe're going to take some tension into\nthe ropes reaching your arms right above\nyour shoulders I Want You To Shimmy away\nfrom your shoulder box just a little bit\nso that when we add the roll up you're\nnot getting stuck all right keep that\ntension in on the Rope bring your legs\nto a tabletop position\nyou're going to Exhale pull those arms\ndown towards your hips and foreign back\nup\nexhale down\ninhale fold it back up\nso that low back is pressed down into\nimprint\nbut we want to stay nice and long\nthrough the abdominals\nif the low back is starting to fire at\nany point Cross Your Knees or cross your\nankles pull your knees a little closer\nto your body like this\nif not we're pushing for that 90 degree\nangle\nand we're going to actually add on\nso\nas your arms come up this time I'm going\nto extend your legs up to the ceiling\nthen your legs are going to come down to\nthe diagonal as your arms come down\nif that's too much for you\njust keep the arms moving and keep the\nlegs\nin tabletop or you can do a bend and\nstraighten with the legs as well\ngood two\nonly taking the legs down as far as you\ncan maintain and print\nnow adding on that roll up if you want\nit tuck the chin to the chest roll up\nreach past the hips\nback down so we're still taking the legs\ndown and rolling up to that crunch good\nthree\nexhale reach reach reach two\none adding on one more thing you're\ngonna hold it up there\nscissor the legs one two three four find\nCenter diagonal and release back down\nthat's intense roll it up reach and\nscissor one\ntwo three four find the diagonal roll it\ndown option to lighten the load take out\nthe roll up\nreach it up scissor one two three four\nfine Center back down last two the big\nexhale scissor one two relax your\nshoulders three four find your Center\nback down last one big exhale inhale and\nexhale\nfour find your Center roll it back down\nbend the legs and take your arms right\naway into a circle\nthat one's intense\nsoften through the elbows on the circle\nrelax the shoulders\nfeeling those lats\nworking now\nyou always have the option to lighten\nyour load\ndown to the one heavy one medium if\nyou'd like\nwe're gonna reverse the circle we're not\nhere much longer\nso stay with me\nthat core should be nice and active now\nafter that last set\nrelax relax through the shoulders and\nneck too\nand one\ngood we're going to pull our arms down\nby our sides hold it down there\ntricep press keeping the elbows tight\nand reach\njust two more this way\nthen we're going to be doing like an L\nwith our tricep so open your right\ntricep out to the side left tricep\ntowards the ceiling and then come back\nto center now open the left tricep out\nto the side right tricep up towards the\nceiling and down\ngood\nmeanwhile you're keeping your shoulders\nnice and stable\ninhale and exhale through it inhale to\nbend exhale to straighten if you feel\nthat low back\nBend those knees in closer\nlast\nset\nof each side one squeeze\none\nsqueeze find your Center and release\ngood\nopen those arms out to the side and rock\nyour knees over to one side for a little\nrecovery\nbig deep breath\nand rock your knees over to the other\nside\ndeep breath\ngood okay we're gonna roll all the way\nup\nand switch to just one medium tension\nspring\nso for me that's going to be a Blue\nSpring on this machine\nand then take off all your other Springs\n[Applause]\nif at any point you need a little more\nsupport you can add on a light spring or\ngo to a one heavy spring\nbut for now this is going to feel pretty\nlight we're going to stand up for an\nelephant hand on the bark feet about mid\ncarriage or a little further back\nespecially if you're taller\nwe're going into a flat back\nrelaxing through your shoulders lifting\nup through your rib cage\nagain this is very light so you want to\nmove slow and controlled put lots of\nweight in your heels let your legs go\nback behind as far as you can maintain\nyour heels pressing down and then pull\nright back underneath you good inhale\nback exhale\nPull It in we're moving so slow both\nways inhale back\nexhale\nso before you decide to add on more\nweight I want you to just move nice and\nslow keep your range small\nand back in\nyou're stronger than you think\nbut again if you're feeling like you're\nsinking in your shoulders or you're\nfeeling your low back then that's where\nI want you to add on maybe that lighter\nspring with it so you're on like three\nquarters\nor switch it out for a heavy inhale back\nexhale in if your shoulders are creeping\nup into your ears\ntry to relax that tension and place the\ntension into your belly three more\nnothing's changing through the spine\nstick your hips out to the back wall\nnice stretch through the hamstring one\nPull It in hold it here we're doing\nlittle pulses again place as much weight\ninto your feet as you can\nstay soft through the hands soft through\nthe elbows\nlittle pulse\nusing that belly to move the carriage\nfive\nfour\nthree\ntwo\nand a one bring it in hold it there\nwe're gonna switch to a round back now\nso eye gaze is going to go down towards\nyour knees and I'm going to round up\nthrough my spine and relax through my\nshoulders\nthis time same thing soft through your\nelbows lots of weight into your feet\nlegs go back and they pull right back\nunderneath you your ring is going to be\neven smaller on this one\n[Applause]\nso that you can maintain that round back\ngood pull that belly button up towards\nyour spine we're working\nnow into that rectus abdominis the last\none was activating that deep\ntransverse\nnow we're in more of a crunch position\nso we're really really feeling the\nentire abdominal wall\ntake a second relax those shoulders make\nsure you can shake out that head\nsoft through your knees\nand tucking through the tailbone too\nand one hold it in there little tiny\npulses keep the weight into your feet if\nyou're feeling those fingers like start\nto go numb you need more weight into the\nlegs\nand for\nthree tiny tiny pulses two\nand a one and relax soften through those\nknees come down to your knees\nawesome okay moving into this next\nexercise I am going to put one knee on\nthis side of my right shoulder block the\nother knee on the other side so that my\nfeet are on either side of the right\nshoulder block I'm going to grab a hold\nof my strap we're staying on just the\none medium tension spring that's a Blue\nSpring on this machine\nall right I'm gonna set up in like a\nthree point kneeling position I like to\nhave my hands so that it's actually at\nthe edge of my Carriage to help with any\nwrist tension and then slide those knees\nso that they are right under your hips\nand actually drop your headrest down\nsorry I know that's a little funky just\nso that your foot can lie flat\nall right so this is going to be your\nsetup position and if at any point this\ndoesn't feel good you can just do a\nseated straight up and down with a\nsingle arm all right I'm going to bicep\ncurl this arm and release back so I want\nto be creating a box position with my\nbody\nshoulders are square hips are square\ngood and we've done that arm work so\nthat left shoulder is going to feel\ntired right away\nthe bicep it feels kind of light but\nwe're going to be adding on right away\nleft leg is going to reach back into\nlike a bird dog position and then I'm\ngoing to continue\nlots of balance challenge here and we're\ngoing to be adding a reach in a second\nso before you want to add on more weight\njust hang tight this is all about your\nbalance and control\nif it's too much having that leg lifted\njust drop your knee back down\nall right we're gonna add it on here\nlift in those ribs we're going to bend\nthe elbow then we're gonna punch it\nforward\nbend it and extend behind you oh good\nyou guys Bend\nuse that core extend forward\nand return\nand Ben\nbig exhale forward\nand back check those hips that they're\nequal you're not sinking\nto one side\nthree more\nuse that belly you guys\nif you're fill in the back just place\nthat knee down two\nall right hold it up there on one use\nthe belly use the core hold hold hold\ndrop the leg and lift just five squeeze\nthe booty four\nthree\ntwo\nand one and bring it in\ngive yourself a little round through\nyour back\nall right we're staying in this kneeling\nposition\nand you're gonna come up\nyou're on the lighter spring\nin this unstable position so be careful\nyou're gonna sweep this arm forward\nyou're gonna turn your palm down I'm\ngoing to keep my hips Square then I'm\ngoing to rotate my shoulders towards the\nright side and then exhale using that\nright oblique\nwe're going to rotate and then\nuse that side if kneeling is\nuncomfortable or you want to break you\ncan just sit crisscross\nand do the same movement\nyes good you guys\nreally focusing on keeping those hips\nsquare is going to help\nreally work through that oblique\nfeel in the shoulder\nexhale\ngood\nfour\nbig inhale exhale three\nand two wringing out that waistline\nand one\nand release back down\nreally good okay shake out that shoulder\nI'm gonna just flip my legs around\nlittle swivel I'm gonna put my left knee\nup against the shoulder block right foot\nonto this silver runner for some inner\nthigh work so lifting up nice and Tall\nsit that hip down so your hips are equal\nyou can kind of test this out see how it\nfeels to pull that knee towards your\nfoot we want our weight to stay equal\nkind of think everything's going in and\nup\ngood\nin and up so we're not leaning towards\nthis leg you're just going in and up if\nyou would like more add on a lighter\nspring with that Medium spring if you\nhave it\ngood so we want to think about the\nwrapping through our core and then\npulling in and up\nthrough the inner thighs connecting\nthrough the pelvic floor and then that\ndeep transverse one big wrapping and\nlifting firing pattern\ngood one more\ngood we're going to open the arms out to\nthe side we're going to add a lateral\nflexion over\nto the side\nand then release\nso same thing don't lean into that right\nleg because that's the side you're on\nyou want to think up and then side\ngrowing the spine tall so that we can\nlengthen\nand then get into that oblique\nopening up the spine\ngood\nthree more lots of obliques lots of\ninner thighs\ntwo\ngood we're gonna hold it to the side\nrelax those shoulders hold its side and\nlittle pulses with the legs in eight\nseven\nsix good five\nfour film that left glute two\none and release good\nand I'm going to take my hands down\nkind of crawl those knees off to the\nside\nokay we are going to continue working\nthis side before we do everything on the\nother side so we're gonna place our\nright foot now onto this silver Runner\nhands on the bar to support you to get\nup\nplace your Left Foot Right Up Against\nThe Edge\nof your carriage\nfrom here if you want just to have this\nsupport you can just do a runner here\ninstead of the lunge or if you want to\ngrab a pole or something for balance\nwe're going to be coming all the way up\nroll those shoulders Back Square Off the\nhips and we're gonna lunge it down the\nweight is going to feel a little bit\nlight we're working more stabilizers to\nstart here\nstabilizers through the hips ankles\nknees\nall the things okay lunge it down I like\nto put my foot right up against that\nedge\nto help me have a nice grip toes are off\nof the carriage\nand then coming up to squeeze up on a\nstraight standing leg squeeze up through\nthe glute\ndown\nand\nsqueeze and lift good\nthe slower you move here the more work\nyou're going to feel through those quads\nand glutes as well\nslow back\nslow up\nI know sometimes we feel like we want to\nget that heart rate going\nbut sometimes we need this slow movement\nis going to give us even more benefits\nto support us for those fast movements\nlater\noh feeling a little shaky here\nthree squeeze\ntwo\nkeep that core nice and tight the whole\ntime\nwe're going to hold it back there on one\nhold it back there little pulses the\nfoot bar is there to kind of help guide\nthat knee so it doesn't go past the toes\nthat back quad should be burning holding\nthe carriage still to\nhold it on one we are actually going to\nreach down to the bar you're gonna bring\nthe back leg in shoot it all the way out\nstraight\nfrom here hold it you're gonna jump off\nof your right leg bring the carriage in\nand Pike up\npulling the knee towards your chest\nand then place it back down so we're\ngonna do one runner in shoot it out hold\nit there and then jump off Pike\nand place it back down\nso again run push it out jump off the\nright leg Pike place it down good run in\nexhale squeeze Pike it up\nand down and this is where we get that\nheart rate up\nand that quad really burning\ngood so full body movement here\nshoulders\nchest\nare supporting big time in that Pike\ncore is working\nat the peak of that Pike\ngood\nPike and lift\nfour more in\nsqueeze Pike and lift\nand three\nPike and lit\nand two\n[Music]\nyes and a one\ngood we are going to step your right\nfoot in front of the left\nso you can take a look if you'd like\ncross it all the way over in front to\nthe left\nwe want to stay bent through your right\nknee the whole time coming up to a full\nPike this is kind of a version of snake\nYou're Gonna Roll through your spine but\nI just want you to go to a flat back\nSlide the shoulder blades down lift the\nhead find your flat back then tuck your\nchin\nand Pike it up relaxing through the\nshoulders roll through your spine\nstarting from the glutes\nsqueeze the glutes roll up through the\nspine relax the shoulders lift the head\nand again\nhead goes down Pike it up inhale\nand exhale roll through\n[Applause]\ngood keep going here if this is too\nintense on the arms or wrists especially\nyou're going to do the same thing here\nPike it up\non your knees and roll through my knees\nare just kind of facing over to the left\nside Pike it up\ninhale and exhale roll\ngood two more you guys you're doing so\ngood it's intense I know\nroll through\nand lift\nlast one\nand finishing that Pike good you guys\ntake those feet\nonto the carriage catch your breath if\nyou want lean it back if you can lift\nyour foot bar to find that click to kind\nof lean back stretch through your\nshoulders kind of depending on your\nreformer if yours is able to pull back\ntry to just give yourself a little\nstretch through the shoulders through\nthe hips good and then carefully place\nthat back down remember on your on that\nvery light spring all right we're gonna\nstart everything to the other side so\nwe got a whole flow\ngoing to the other side same thing so\nI'm going to grab a hold of my left\nstrap and I'm moving to the left side\nputting knees on either side\nof this shoulder block now and I'm going\nto place my right hand\ncoming off of the carriage\nif you want to put both hands down that\nmight be comfortable to kind of get set\nwhere you're really comfortable I want\nyou to push that Carriage away from you\nand then lift that opposite arm off here\nwe go bicep curl and back down so it's\neasy to want to like sway if you want to\ntake a look at my back this is what we\ndon't want yeah we want to be lifted and\nzipped through the rib cage\nas we continue that bicep curl\nstay soft through your right elbow\nI know easier said than done we have a\nlot that we're supporting through that\nright arm now\ntwo\nand one we're gonna now reach the right\nleg back\nkeep everything Square continue that\nbicep curl\nand it's normal to feel very unstable\nand you might notice that this side\nfeels harder than the other side or vice\nversa maybe this is your more dominant\nside for balance\noh\nI'm feeling it\nslide my hand over a little bit\nall right try not to let that leg sink\ndown\nbut drop that knee if you need it we're\ngoing to add on bicep curl punch it\nforward\nBend and extend good bicep\ngood if you need extra support for that\nstanding wrist you can place that knee\ndown you can even come here\nyeah lots of options\nsee I'm on like the fingertips or ball\nof my hand I know that can be intense\nfor your wrist\nkeep it up\n[Applause]\nand two\nwhoo\nhold it out on one\nhold it hold it lower and lift the leg\njust five\ncore is tight for\nthree\ntwo\nand a one and bring it in\nthat is intense all right we're gonna\nroll all the way up\nonto your knees core is nice and tight\nwe're gonna bring that arm forward turn\nthe Palm down\nand I'm going to rotate\nand then punch\nreally really using those obliques\nkeeping the hips Square\nopening through the chest\nthink about both obliques helping you\non that rotation back\nnothing is changing through your spine\nit's staying nice and Tall the only\nthing it's doing is rotating\nand three\nbig exhale good two\none\nand release back down amazing job you\nguys drop that strap shake out the\nshoulder\nthat's some intense work on the\nshoulders I know\nall right we're gonna flip those legs\naround\nand you're gonna have to place your left\nfoot on the silver Runner slide your\nright knee over into kind of this\nCaptain's pose I like to call it lifting\nup nice and Tall we're gonna just start\nto pull in\nusing those inner thighs and then\nrelease\npull in and lift\nrelease equaling out the weight through\nyour standing knee and this foot\nnot leaning towards your left side\ngood think about that firing pattern now\nwe talked about inner thighs pelvic\nfloor transverse hold and release\nso the lift through your pelvic floor is\nslight it's a very small just like a 25\nlift\nlike going to like the third floor\nof a 10 story building\njust a little bit\nactivate the core\nall right last one\nnow open those arms up relax the\nshoulders down we're adding flexion lift\nup and over\nand release good exhale\ntall spine over and release shoulders\ndown\nin and up\nand release good for\nand exhale three\ntall tall\ntwo\nwe're gonna hold this one pulsing it in\nlive till eight\nseven\nsix\nfive holy cow four\nthree\ntwo\none and release\nall right feeling those hips take the\nhands down to kind of help you swing\nthose legs\naround come up\nto the bar left foot now is going on to\nthe silver Runner\nright foot is going mid-carriage\nhang those toes off to go right up\nagainst that edge and then coming up for\nthat full lunge if that feels good and\nwe're lunging down hips are staying\nequal and then up and squeeze\nhips are definitely getting a little\nmore tired on this side\nafter everything that we've done\nlunge it down\nand squeeze it up\ngood we're moving so slow both ways\ninhale down\nexhale up\nwe want to make sure our hips are equal\nfront to back and side to side so kind\nof check that with your hands you may\nnot have a mirror you can see\nso just kind of be aware of that\nit's going to help us get the most out\nof this work\nspread through your toes on that\nstanding leg\nyou're welcome to get a platform\nextender as well I know I didn't say\nthat on the other side if it doesn't\nfeel comfortable on that Runner\nand you have one so\nnext time around\nall right we're gonna hold it down there\npulse it\nright quad is on fire\nfour\nthree get nice and low two hold it on\none we're gonna reach down grab onto the\nbar bring that knee in you're gonna\nshoot it out and hold it out there we're\njumping off the left leg Pike it up\nbringing the carriage in place it back\ndown run it in\nshoot it out and then Pike up\nback down think about rolling those\nshoulders down away from the ears the\nwhole time even on the Pike\nall the tensions coming to your belly\nback\njump and Pike\ngood if you can pick up the pace even\nmore than I am go for it if you need to\nslow it down go for it but you are\ntrying to get a little bit about heart\nrate jump here\ngood\nthree more\nsqueeze Pike and lift use that belly\nbutton\nand two\nlast one\nand lift\ngood you guys all right crossing your\nleft foot in front of your right now\nstaying soft through your left knee\nPike it up kind of tucking through your\ntailbone relax the shoulders then we're\ngonna roll through your spine\nall the way\nto a flat back rolling those shoulders\ndown and then you're going to tuck your\nchin and Pike it up again trying not to\nPike with your shoulders up in your ears\nroll it back down\nhead comes up last good and then tuck\nyour chin roll it up good\nroll through\ntucking from the glutes\nrolling through your spine sliding that\nshoulder blades down Tuck and lift and\nagain remember you can go onto your\nknees knees facing the right side\nto lighten that load on your wrists and\nshoulders\nand lift\nlast two\nbelly button spine shoulders down\nand lift\nroll it through\ntick tick tick\nand one\nall right you guys drop down to those\nheels\nand down to the knees\namazing job you guys pull that bar back\nif that feels good or just take a shell\nstretch around through your back\nwe're gonna go into more of a cool down\nnow taking a little bit slower starting\nto recover your body you're gonna go on\none red spring turn and face me for\nyour mermaid stretch or at least setting\nup for your mermaid so knees right up\nagainst the shoulder blocks the right\nleg or the leg up against it all right\nwe're going to slide that arm a little\nbit in front of your shoulder we're\ngonna just be going side and up\nrepeatedly to start on this one getting\na little bit of oblique work so we're\ngonna press away\nlengthening the spine and then just lift\nup and we'll just go again\nlift up open through the spine and then\nuse that oblique to come up your top\noblique is working here flexing through\nthe spine\npull up with that oblique yes good\nside inhale exhale\nand lift\nthree\nfeel that oblique to work on the up two\n[Applause]\none\n[Applause]\ngood going into the full mermaid just\none sec coming up and over turn towards\nthe ground separate your arms\nwe got three push-ups\nlifting up through the core two\none\nfind that lengthened position you're\ngoing to lift up slide those shoulder\nblades down the back lift up towards the\nsky big inhale\nand exhale back and away\nleft hand to Center\nturn back towards me and lift I\napologize if you're not on the same side\nwhen you're facing me\nother arm to Center bottom arm all right\nwe're gonna flip around\nto do the same thing on the other side\nso lifting up tall\nplace that hand in front of your\nshoulder we're going up and over long\nspine and then lift shoulders down again\nup and over\nand then you use that oblique to lift up\nexhale lift\nand lengthen\nopen the spine Flex\noblique to come up\nand three\ntwo\nand one\ngood full mermaid now up and over turn\nto face the ground separate those arms\nand three push-ups lifting up in the\nlower belly\ntwo\none hold the arms straight dive the head\nup sliding the shoulder blades down the\nback big inhale\nand exhale away\nplace the right arm to Center left arm\nover lift up\nand finishing to that other side\ngood you guys okay we're gonna finish\nwith feet and straps today so go to two\nRed Springs\nlaying down on your backs\nforeign\nall right\nonce you're on your box press away with\nthat foot bar Place One Foot In and\nplace the other so Two Reds means two\nheavy Springs if by chance your Springs\nare different\npress those legs long and away from you\nI'm going to lift my head wrist up for a\nsecond\nshimmy those hips to find a long long\nspine all right from here\nwe're going to be starting with a lift\nand lower\nkeeping that neutral spine lift\nflex and lower pulling from the\nhamstrings and glutes lift it up keep\nthat space in the low back flex and pull\ndown you should feel quite the stretch\nthrough the hamstrings at the top flex\nand pull down\njust three more\ntwo\nuse that core as low as you can one\nwe're going into a bend and straighten\nbut we're going to separate the legs hip\ndistance apart so you're going into kind\nof like a squat traditional Squat and\nthen you're going to bring the legs\ntogether again as you reach out so open\nthe legs squat\nand then press squeeze together\ngood my hips are feeling a little shaky\ndid a lot of stability work through\nthose hips today\nsqueeze\ngood squat think about sticking the\nbooty out and then lift just like you\nwould do squatting standing so we're in\nthat neutral spine we're going to really\nstick out those glutes\nin order to not tuck in the pelvis\nand three\nand two\nlast one\npress and squeeze good you guys we're\ngonna open out laterally rotated toes\nout heels together we're going to open\nout to the side and then Flex\npull it closed\nopen out\nand then zip it closed so you can open\nas wide as it feels good for your body\nwhere you can maintain your neutral\nflexible\ngood\ntailbone is nice and heavy\nfinishing a little bit of that inner\nthigh work\ntwo\nand a one\ngood going into stag we're going to take\nyour right leg out to the side straight\nleft leg is going to bend\ntowards your hip and then we're gonna\nzip everything back together along to\nthat diagonal then other side left leg\ngoes goes out long right leg is going to\nbend and then zip it through Center\nother side your hips want to stay equal\ninto the carriage that's your main focus\nso only take those legs as far as you\ncan maintain stability through your hips\nyou can place your hands on your hips to\nkind of make sure think about really\npressing down through the bent knee that\nleg that hip down into the carriage two\nmore each side\nand one\ngood one\nfind your Center going parallel you guys\nwe're gonna finish with short spine so\ndrop your headrest down flat\nI want you to keep your eye gaze up\ntowards the ceiling try not to turn and\nlook at the camera\nin order to protect your neck because\nthat's very important here so just\nlisten to my voice\nor you can watch the first set you're\ngoing to hinge your legs back towards\nthe wall behind you and start to peel\nyour spine up and off\nThe Carriage till your weight is resting\nup onto your shoulder blades you're\ngoing to bend your legs The Carriage\nshould be all the way into the stopper\nbend your knees out to the side feet\ncome together\nthen you're going to start to roll down\naway from your feet\nas soon as you can't roll any more bend\nyour knees to help you finish the roll\nand then reach the legs out on the\ndiagonal\nand then go back to parallel so again\ninhale hinge at The Hip Roll Up one\nvertebrae at a time resting that weight\nup onto your shoulder blades then bend\nyour knees out to the side like a frog\nHeels come together start to roll down\none vertebrae at a time using your core\nwhen you can't roll anymore bend your\nknees\nfinish rolling through your spine and\nreach it back out good you guys two more\ninhale exhale roll back up\nand knees out to the side eye gaze up\ntowards the ceiling rolling down one\nvertebrae at a time\nand finish that roll bending those knees\nreach out last set big inhale\nfigure exhale roll it up the more you\nbreathe here the more you're going to\nopen your spine Bend those knees out to\nthe side roll down\nBend those knees finish the roll reach\nit back out so good you guys we're gonna\nBend those knees feet come together and\njust a little frog stretch\nno worries about neutral spine anymore\nyou can just kind of relax Rock to side\nto side whatever feels good\nbig deep breath into those hips\nawesome let's open up into a straddle\nusing your ropes to assist you if the\nstraddle is too much just stay back into\nthat frog stretch\ngood keep breathing into those hips\nand bend those knees take your feet out\nof the straps\nand let's roll off to the side carefully\nfor my favorite final roll down we're\ngoing to take a big inhale up\nexhale I just want you to dive forward\nand letting yourself just hang there at\nthe bottom knotting your head yes and no\nreleasing any remaining tension in the\nbody\nbig deep breath\nand soften those knees start to roll up\none vertebrae at a time\nand head comes up last roll those\nshoulders back to finish and you guys\nare done\nthank you so much for joining me today\nthat had some intense moments I know I\nhope that it felt good this was a\ndefinitely like a full class workout I\nhope that you guys enjoyed it and if you\ndid please hit that like button make\nsure you're subscribed to my channel and\nfollow me on Instagram for more fun and\nworkout content and I hope to see you\nnext time thank you so much",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=42GsslxsMBQ",
+        "category": "reformer_full_body"
+      }
+    },
+    {
+      "content": "[Music]\nhey guys welcome back I'm Dez and today\nI'm taking you through a 45 minute full\nbody Pilates reformer workout this\nworkout does include some exercises\nusing the platform extender however it\nis not required as you could stand on\nyour wood platform or something similar\ndepending on your reformer model either\nway I hope you'll join me for this fun\nand challenging workout and let's get\nstarted okay you guys we're starting on\nthree heavy Springs today or whatever\nyou prefer for footwork and we're going\nto be laying down on our\nbacks I want your headress to be down\nflat to start today we're going to start\nwith your heels on the\nbar neutral spine taking an inhale right\nhere to prepare I want you to just\nexhale into your imprint so the low back\nis going to press down warming up the\nspine core and your breath inhale back\nto\nneutral and exhale pressing into\nimprint two more inhale to neutral\nexhale press the low back\ndown and last one\ninhale and exhale hold your imprint and\nI want you to raise your arms up towards\nthe sky inhale here exhale now you're\ngoing to tuck your chin and roll up to a\ncrunch keeping your feet just on the bar\nexhale reach past the hips inhale float\nit back\ndown and exhale tuck the chin reach past\nthe\nhips and reach it back\ndown good three more\nexhale reaching Pest and float it back\ndown EX exhale\nto think about that belly button going\ndown towards your spine last one hold it\nup there really tuck the chin relax the\nshoulders start to pulse the arms we're\ngoing into more of a matte version of\n100 to start today to warm up the\nbody inhale deep and exhale try to roll\nup a little higher if you want to make\nit more challenging reach the legs up\ninto a tabletop position keep pumping\nthe arms keep breathing you're going to\nlay your head down if you're feeling too\nmuch tension in the neck first try to\nroll up a little higher sometimes that\nwill help or lay the head down keep\npumping last two sets\ninhale and exhale last set\ninhale and exhale hold it hold it hold\nit roll up a tiny bit higher and lie\nback down beautiful you guys we're going\nto put your heels onto the bar right\naway\ngoing right into a Hip Roll so back to\nyour neutral spine to begin inhale here\nexhale you're going to tuck into your\nimprint scoop the hips up and off to go\nup into a bridge position you can slide\na little bit away from your shoulder\nblocks if that feels better inhale here\nand exhale soften from the ribs one\nvertebrae at a time walking down the\nspine through your imprint and back to\nneutral I want your feet about hip\ndistance apart let's go again\nand the meat of your heel is on the bar\nhold it at the top inhale and exhale\nroll back down we're on heavier weight\nhere so it should be not too hard to\nhold the carriage into the stopper but\nthat's what we want is to keep\neverything in all the way Carriage is\nnot\nmoving inhale and exhale one more time\ntrying to really mobilize the spine\nexhale roll holding it up at the top\nrelax through the chest neck and\nshoulders we're going to March the legs\nright away lifting the right knee\ntowards the chest place it back down now\nlift the left place it back down main\nfocus we want is to have your hips stay\nequal side to side it's easy to want to\nshift as we lift one leg you should feel\nyour obliques tightening to assist and\nstabilize use the exhale to March the\nleg if you're feeling your lower back I\nwant you to lower your hips down a\nlittle bit continue the\nMarch March good you\nguys and we're going to keep just the\nright leg keep the hips stable pulse the\nright leg in\neight seven tighten through the core six\n5 exhale 4 3 2 hold it on on one lower\nyour hips an inch up an\ninch and pulse it eight 7 six that left\nglute should be burning 4 3 2 1 place\nthat foot down and March the left leg\nin and eight use your\nbreath\nsix five check the hips are they\nequal 3 2 hold it on one drop the hips\nan inch and up down and up for\neight\ns six squeeze squeeze squeeze keep the\ncore tight lower your hips a little if\nyou're feeling the low\nback 4 3 2 one place the foot down both\nhips lift nice and high inhale exhale\nrolling down the\nspine and and finishing in your neutral\nwindshield wiper the\nlegs good job you guys back of the legs\nshould feel nice and warm we're going to\nstay on our heels hip distance apart\nheadrest can pop up now for Comfort if\nyou'd like we want to be in a neutral\nspine space in the low back inhale to\nprepare exhale press out on your heels\nand back in tailbone should be nice and\nheavy you can place your hands on your\nhips to check you're neutral after we've\ndone a lot of movement in the pelvis\nsometimes times takes a second to feel\nlike you're in that tension free neutral\nspine squeeze out at the top control it\nback in every time when I say squeeze\nI'm saying knees lifting squeezing up on\nthe quads control it in good\nexhale and exhale think about still\nfiring through the back side of the leg\nnaturally our quads want to take\nover having your heels on the bar kind\nof helps that firing pattern continue\nthrough the back\nside\n3 2 we're holding it out at the top on\none we're going to bend just a couple\ninches and then squeeze at the Top Bend\na couple inches squeeze at the top a\nlittle different feeling I know we're\nfocusing on the end range pulse\nexhale exhale so focusing on that\nsqueeze of the knee focusing on where\nall those VES side muscles connect\nunderneath the kneecap\nsqueeze and\nsqueeze\nfour three lengthen lengthen away from\nthe bar\ntwo one and bring it all the way back in\nwe're going to go Pilates V toes apart\nheels together balls of the feet are on\nnow squeeze the heels make sure we're\nstill connecting through the inner\nthighs exhale press from here and back\ngoal is to keep your heels pressed\ntogether to help activate the inner\nthighs which then's going to connect\nthrough the pelvic floor and the Deep\ntransverse\nabdominis woo my legs are\nburning hopefully yours\nare okay right away we're adding a calf\nraise press it out hold it out there\nlower the heels lift keep the heels\nsqueezed to come back in up lower lift\ncome back in check your neutral\nstill have that\nspace press lower lift when we're in\nthis turned out position sometimes we\ncan feel our weight moving into\ndifferent spots try to keep equal weight\nkind of towards that second\ntoe good four more full calf raise\nthree\ntwo press it out one we're going to stay\nhere 10 lower and lifts\n9\n8\n7 six it burns five\n4\n3\n2 one kiss those heels back together\ncome halfway in pulse it\ndown nice wide pull squeezing the heels\n8 7 6\n5 4\n3 2 One reach it out to finish and come\nback in woo shake out those legs they\nshould be on fire all right we're coming\nall the way up to a seated\nposition we're going to switch to just a\nmedium tension spring so that's going to\nbe a Blue Spring on this machine you can\nalso do a light spring as well so that\nwould be a blue and white if you're\nwanting a little more weight we're\nworking our arms so either medium or\nmedium and a light you're going to go\nkneeling or seated I'm going to take a\nkneeling position and grab a hold of my\nstraps if you're seated you can sit in a\ncrisscross position kneeling make sure\nthat you're aware of your body Before\nYou Yank the ropes I'm going to come all\nthe way up toes can be tucked or here\nwhichever is most\ncomfortable think about wrapping through\nthe core first before you move the arms\nI'm going to start with my elbows back\nPalms up going into a reach forward\nwe're just starting the beginning prep\nfor offering reach and back down so the\nmedium tension spring might feel a\nlittle light but don't get too excited\nwe'll be here for a second try moving\nslower and then if you want to add on\nthat extra light spring go for it\nwe always want to initiate from the\ncore before we move our\nArms Reach long keep tension free\nthrough the neck and\nshoulders\ntwo one we're going to add on the full\noffering reach it Forward Palms up open\nout to the side close and elbows back\nreach it\nForward open close and back down once\nyou got that motion going I want you to\nthink about the lower half of your body\nyour glutes should be slightly on but\nnot clenching a lot of us want to clench\nhere and push our hips forward instead\nyou want to be a little bit more\nloose still connected but not clenching\nthat's going to help take pressure off\nour low\nback yes good you guys Palms\nup nice open chest taking those arms\nonly as as wide as you can maintain\nconnection through your core keep your\nribs zipped\ntogether last\ntwo\none one more reaching it out meet me\nhalfway out Circle the arms thinking\nabout pulling down with your lat still\nrelax through the neck and shoulders you\nwant to always be able to Bobble your\nhead\n4\n3 2 One reverse your circle try to still\nkeep an open\nchest and shoulders\nrelaxed five\n4\n3\n2 one bend the elbows to come back we're\ngoing to reach them straight back\nforward going into salute flip your\npalms down now I want you to hinge like\na squat toward Wards your heels or hinge\nforward if you're seated hands can go to\nyour forehead and out or behind your\nhead and out depending on the mobility\nin your\nshoulders and where you can maintain the\nconnection through your core and front\nhalf of the\nbody if the ropes are rubbing you might\nneed to change the angle of your elbows\na little bit more down towards the\nfloor all right think about lifting the\nlower belly first then the arms come up\nout\nand we have five full full squeeze on\nthe elbow every time\nfour\nthree 2 reach it forward and down on one\ngood you guys roll out the shoulders\ndrop the\nstraps we're going right to our foot bar\nwith our hands if you're not kneeling\nyou're going to come up to a kneeling\nposition feet are up against the\nshoulder\nblocks we're going to go into a long\nstretch on this lighter spring so I'm\nonly on the one medium tension spring at\nthis point you're welcome to keep on\nyour light spring for a little more\nabdominal support you're going to press\nback pull\nforward staying on your knees for this\none cuz we're going to be adding on a\nbit of a\nchallenge so again if you need abdominal\nsupport you're going to add on that\nlight spring or you can go as high as a\nheavy spring just one heavy spring press\nback good only going back as far as you\ncan maintain that abdominal connection\nif you feel your gut spilling out then\nyou want to shorten your range all right\nwe're going to add on here you're going\nto come all the way in you're going to\ndo a tricep push-up down push yourself\nback out and then come up on top of your\nhand so kind of a train motion tricep\npress down\npress it out come up and again down push\nit out woo triceps should be burning you\nguys down press it out and lift last one\nthis way down press it out keep those\nabs connected now we're going to reverse\nit you're going to press out to the long\nstretch stay low as you bend your elbows\nto come in and then push it up it burns\nyou guys you can choose your range you\ncan do like a half range like this your\narms are just moving a little bit get to\nthat bend push it\nup you might have more range of motion\nthan me you might have less either way\nyou're just trying to get that train\nmotion of your arms a little\nbit two more this way it burns open\nthrough the\nchest zip the ribs\none and up woo round it you guys good\njob sink side to side all right we're\ngoing to go into some standing work\nwe're going to take our foot bars all\nthe way\ndown this is where I'm going to grab my\nplatform extender I'm still on the one\nmedium tension spring the blue for this\nmachine I'm going to put my Extender on\nyou are welcome to just stand on your\nplatform if you don't have an extender\nand it will work just the same all right\nI'm going to stand up facing you onto\nthe extender first first The Wider your\nfeet are for this one the harder it's\ngoing to be we're doing inner thigh work\nso if you do have an extender or a wider\nplatform I want you to try to turn your\ntoes out if you're just on a skinny\nplatform just stay parallel all right\nfrom here hands on the hips we're just\npressing out as far as we can and then\npulling it back\nin nice and wide pulling it back\nin good inhale out exhale\nso again The Wider your feet are apart\nthe more you're going to fill us in the\ninner thighs we're going to be adding on\nhere in just a\nsecond think about that wrap in the Deep\ncore it's going to come through the\npelvic\nfloor wrapping sens sensation like a\ncorset all right we're going to add it\non we're going to go halfway out you're\ngoing to bend then you're going to\nstraighten and pull up and in so halfway\nout Bend straighten and up and in I'm\ngoing to bring my foot a little bit in\nmy inner thighs are not the strongest up\nand in I want you to think about that\nlift press it out\nsquat up and\nlift woo should be burning already squat\nknees press back to the wall behind you\nup and in yes two\ntwo up and\nsqueeze\none up and squeeze come back out press\nit out we're going to squat here hands\ncan stay on your hips or come to Center\nwhatever feels most\ncomfortable press the knees back to the\nback\nwall lift the chin three two hold it on\none we're going to lift one heel and\ndown and the other\nand down so if you're parallel here\nyou're just a little bit more in a squat\nforward still lifting the heels but you\nwant to think more crease at a hip if\nyou're able to turn out with your\nextender then you're going opposite\nknees out to the\nside it burns try to see if you can\nchallenge yourself lift both heels at\nthe same time if that's like not going\nto happen for you just do the single\nheel lift we have\nfour and three\ntwo and one nice deep squat up and\nsqueeze it up woo good job you guys come\nto parallel shake it out all right we're\ngoing to step off step onto your\nextender First Step all the way off\ndoing some arm work in between you can\nbe kneeling or seated again still on\nyour medium tension spring we're going\nto grab a hold of your strap scoot as\nclose as you can towards your foot bar\nI'm going to take my arms out to a\nsecond position relax the shoulders down\nwe're going to close the\narms and\nopen close the\narms and open good so we want to think\nabout working the bicep in that\nlengthened\nposition if you want more tension you\ncan always choke up on your\nrope that would be like holding like so\nhere\nall right this is your workout make sure\nyou're getting what you want out of\nit as we close the arms I want you to\nthink about closing through the belly as\nwell\nexhale and\ntwo we're going to add on a little bit\nof coordination this time we're going to\nclose the arms rotate back towards the\npulley for side twist and rotate all the\nway towards your foot bar stop back to C\nCenter open\nclose rotate back towards the pulley and\nback towards your foot bar Center good\ninhale open exhale\nclose inhale rotate back exhale rotate\ntowards your foot bar Center good so we\nwant slow controlled movement\nhere\nrotate\nand find your Center good open\nand\nclose\nrotate\nand find your Center last\ntwo\nrotate rotate and Center last\none exhale close keep the hands right in\nline with your sternum hold it there\npulse it twist\neight\n7 6 lift tall\nfive\nfour\nthree\ntwo one and release slow good job you\nguys shake out those arms we're going to\nswitch the strap into your opposite hand\nnow and crawl back into a three-point\nkneeling position so knees are going to\ngo all the way back to the edge we're\ngoing to take your opposite hand over\nthe\nstrap and press away from the carriage\nso that we engaging through the chest\nyou're going to bend your arm closest to\nyour foot bar and you're going to extend\nit through so sort of a backhand\nmovement in this three-point\nposition and back lift your head right\nin line with your\nspine make sure that we haven't started\nto sink through the low back instead\npress away and lift the lower belly\nexhale hold slow control back\nmake sure you're softt through your\nstanding\nelbow if you're shaking a little bit\nthat's\nnormal lots of stabilizing\nhappening exhale\nfour and three use the\ncore\ntwo and try to hold it one hold hold\nhold Four 3 two one and release good job\nyou guys we're going to drop that strap\nall the way come to your\nknees and let's just stretch keeping\nthose hips both down towards the\ncarriage stretch to one side inhale up\nexhale stretch to the other side good\nall right we're going to turn back\ntowards your shoulder blocks knees are\nup against the shoulder blocks hands on\nthe rails for a flat back reverse knee\nstretch going back into some core\nfocused work press press press the arms\naway from the floor you're going to pull\nyour knees towards your hands staying in\na flat back creasing at the hip inhale\nrelease back so if you look at my body\nnothing is changing except for my knees\npulling in underneath my belly button\nand then releasing back right underneath\nmy hips shoulders are easily going to\nwant to creep up into your ears relax\nthose down\nkeep your head in line with your spine\nuse your breath pull in and release\nback and back make sure that we're not\nsinking here so if you look at me this\nis what we're trying to avoid we want to\nthink almost puffing through the\nback ribs are pulling towards one\nanother\nfour exhale\nthree and\ntwo hold it in on one soften through the\nelbows pulse it in\neight seven think about the lower belly\nsix use your\nbreath and\nfour\n3\n2 1 and release it back slowly and round\ninto a shell\nstretch good you guys roll up through\nthe spine we're going to step off\ntowards the opposite side to Now do our\ninner thigh work on the other side all\nright so stepping up onto your\nplatform first opposite leg is going to\nstep nice and wide or what feels\ncomfortable for you turning your toes\nout if that option was working for you\nyou're going to press out as far as you\ncan and pull it back up and in think\nabout that triangle\nmotion with your inner thighs pelvic\nfloor tranor abdominis\ninhale out little lift through the\npelvic floor wrap and\nengage yes you guys good we want to stay\nlifted on the quads make sure we're not\njust locking out the your knees we\nalways want the quads to stay\nengaged good thinking about wrapping\nthrough here especially if you're in\nthat turned out\nposition nice and wide three more\ntwo you an inch or two\nfurther\none bring it in we're going to add on\nthat paa press out halfway bend the\nknees pressing them back towards the\nwall behind you then come up and pull in\nkind of all in one motion press out\nsquat it down keeping weight equal\nthrough your feet up and pull in tap all\nthe way into the stopper down up and\npull\nyes good job you guys press up and\npull if you're like me and you have\nweakener thigh this is already killing\nyou but some of us have different\nstrength in those\nareas try to stay with me shorten your\nrange if you need to last\ntwo\none good meet me halfway out into that\nsquat pulsing it down I'm going to take\nmy hands to my chest try to plant those\nheels if you're parallel remember you're\ngoing into more of a hinged forward\nsquat three two hold it on one you're\ngoing to lift one heel and lower and the\nother and lower oh my gosh my hips are\nshaking down lift and down good try\nlifting both heels\nat the same time if you feel like that's\navailable to\nyouo my goodness my legs feel like\nthey're going to give\nout and here we go last\nfour\nthree\ntwo and one find your Center in and up I\nfeel like I can't even pull it in Shake\nIt Out beautiful job you guys okay step\nonto your extender to step off\nand going into either a seated or\nkneeling position facing the opposite\nside grab a hold of your strap scooting\nall the way to the\nedge of your Carriage towards your foot\nbar opening your arms wide drop the\nshoulders down\nclose and open exhale\nclose and open good job you guys sliding\nback just a little bit so again if you\nwant more tension you're choking up onto\nyour rope for this whole series to make\nit a little bit\nharder that way you're not needing to\nmess with your\nSprings I want to hear that deep exhale\nwrapping the\nbelly check in with your glutes so we've\nbeen kind of working that area so they\nmight be clenching try to relax a little\nbit\nmore two\ntwo one adding on the side twist close\nthe arms rotate back towards the pulley\nand towards your foot bar find your\ncenter and open so our biggest Focus\nhere is stopping at the line of your\nsternum follow with the line of your\nsternum and follow find Center good so\nthat your shoulders are rotating on top\nof your hips we're not pulling with the\narms\nduring the\nrotation open and\nclose inhale\nexhale Center good open and\nclose inhale and\nexhale last two inhale to open exhale\nwrap and close inhale rotate back exhale\nrotate towards the foot bar last one\nopen and close inhale exhale hold it\nhere and little rotation back pulse\neight seven think about\nflattening through the side towards the\nside you're rotating\ntowards\nfive\n4\n3\n2 1 and slow release back good job you\nguys switching into your opposite hand\nwe're going to crawl your knees back\ntaking your hand over slide your knees\nback to the edge of the carriage press\nthe carriage away from you lift up\nthrough the lower belly let your hand\ncome across the belly and exhale\npull inhale to come across exhale pull\ngoal is to keep your shoulders Square\ntowards the carriage lifting up through\nthe lower belly use your\nbreath and release good pull with your\nelbow first extend\nhold and release good we have\nfour soft through your standing elbow\nthree\ntwo and hold it on one hold 5 4 3 2 1\none and slow\nrelease woo good you guys curl those\nknees forward and drop the strap in\nfront of you sitting up nice and Tall\nstretching over to one\nside\nlift exhale other\nside and lift good we're going to turn\nright away to your platform extender or\nyour just platform in general we're\ngoing to do a knee stretch this way I\nwant to think about rounding up like a\ncat so you can have your hands down on\nthe rails if you don't have your\nextender or have them on your wood\nplatform we're going to Round Here knees\nare going to go back pulling right\nunderneath you you can even have your\nknees a little closer to the edge if\nthat feels better drop the shoulders\ndown naturally when we round like this\nwe want to pull our shoulders up into\nour\nears but instead we want to think about\nrelaxing the shoulders down tension is\nall between the ribs and\nhips\nexhale and exhale good you guys\nfive four use the core to move both\nways two hold it in on one little tiny\npulses lower belly up up\nsix five relax relax the neck 3 2\none hold it in and round back walk those\nhands forward take a more of a child's\npose\nposition and roll it back up nice work\nyou guys okay we're going to move your\nextender if you have it and switch it\nout for a heavy spring so one heavy\nspring that's a red spring on this\nmachine we're going to put your extender\nback\non and hop off to the side we're going\nto do standing work again now for outer\nthighs so I'm going to stand either on\nmy platform or my extender this time the\ncloser your feet are together the harder\nit will be so we're going to start with\njust a press out and back\nin press out back in if you need a\nsticky pad you can go grab that or you\ncan always go a little bit lower on your\nSprings if\nneeded press and back good you\nguys right away feeling those outer\nthighs really activating to press it\nout exhale\ntwo and a one we're adding on keeping\nequal weight we're going to squat push\nit out equal weight shoulders and feet\nsqueeze it up and in squat equal weight\nsqueeze it up back in try not to roll\nyour weight to the outside of your feet\nthat's going to be the natural tendency\nspread through through your toes keep\nthe weight\nequal and up three\nsqueeze and\ntwo\none good opposite you're going out\nstraight squat Pull It in squeeze it up\nopen it up squat down Pull It in squeeze\nit up everything stays together equal\nweight through your feet squat hold the\ncarriage still bring it in and up last\nthree\ntwo one hold it there bring it about\nhalfway in so that your knees are right\nover your toes pulsing it down down down\npress your feet into the\nfloor butterfly open through the glutes\nhinge forward tight Core 5 4 3 2 1 we're\njust going to hold it here hold it hold\nit hold it reach the arms forward drop\nthe shoulders down hold five four 3 2\none squeeze it\nup and bring it back in shake shake\nshake it out all right we're flipping\naround right away so going to feel the\nburn step onto your\nextender and and wide grow tall press it\nout and back in those outer thighs\nshould be\nburning and\nin I'm sure you can hear that deep\nbreath I'm doing that's to give your\nbody more power to go out helps the\nfiring pattern helps your core to assist\nyou\nand\nfour three if it gets to be too much you\ncan always step your foot\nwider all right adding on keeping the\ncarriage in you're squat down hips back\nhalfway out with the carriage squeeze it\nup pull it in sink\nback widen squeeze it up pull it in\nsquat it down hold the carriage still\npress it out hold it still as you\nstraighten up and out last\ntwo press\nsqueeze and a\none up opposite we go out straight squat\nit down Pull It in squeeze it up legs\nstraight press it out squat it down\nbring it in squeeze it up good out squat\nbring it in squeeze it\nup good last two out squat in and up\nlast one press out squat it down hold it\nhere bring it right underneath your\nknees here we go pulse it 10 9 8 take\nthe arms\nout four 3 two hold it on one hold it\nhold it is your core lifted connected 5\n4 3 2 1 squeeze it up and in holy cow\nShake It Out step on your extender to\nstep off woo good job you guys okay\nwe're going to pop our foot\nbars back up and remove your extender we\nwon't need it\nanymore staying on your one red\nspring just finishing with a little bit\nof core work and some lengthen through\nthe hamstrings we're going to go into an\nelephant position so hamstrings should\nfeel nice and tight so this should feel\namazing to stretch sit your weight back\ntowards your heels drop your shoulders\ndown press the legs\nback pull them back in good inhale back\nexhale good you guys soft through the\nknees inhale back and in\nif you're really pressing through those\nheels this should feel amazing this is\nkind of starting our cool down and\nfinishing\noff our core work hold it in on one\nwe're going to lift your right leg up\ntowards the sky open up through your hip\nand square your shoulders\ndown so shoulders stay Square now your\nleft leg is going back and\nforth trying to keep your your shoulders\nsquare but your right hip\nopen leg is reaching away from your\nhands the whole time three soften\nthrough your standing knee\ntwo one bring it down switching sides\nopen up through the hips Square Off the\nshoulders press down through your\nstanding heel soft through your standing\nknee\nin and\nin reach those toes away from your head\nthe whole\ntime and\nthree\ntwo and one drop the foot back down and\nI want you to round through your back\nyou can pull up on your foot bar if\nyours does that either way just kind of\nrounding side to\nside so so nice you guys all right\ngently put your foot bar back down\ncoming down you're going to add on\nyour um another heavy spring so you have\ntwo heavy Springs to go feet and straps\na little treat to finish today so you\ncan get a hold of your straps put them\non your shoulder\nblocks if that helps you and let's lie\ndown little cool down to finish today\nand we are done you guys\nso press away with the foot bar there's\nmy here all right you're going to put\nyour feet into the straps one at a time\nget some tension on those straps and\nthen reach them out away from you shoot\nme through your hips to find your\nneutral\nspine which means you have space in the\nlow back we're going to laterally rotate\nright away toes apart heels together\npoint it up and flex it down we should\nfeel that yummy stretch now through the\nouter side of the hamstring if we're\nfeeling tight we might want to tuck\nthrough the pelvis naturally but try to\nreach those fingers make sure that you\nhave the space in your low back the\nwhole\ntime inhale up\nexhale yes\ngood and\nthree\ntwo should feel so nice one take it\nright away into a circle inhale up\nexhale out and around keep in mind we\ndid some inner thigh work today so make\nit gentle don't go too crazy to avoid\nstraining in the inner\nthighs keep the pelvis\nflat one and reverse the\ncircle inhale up exhale down\nthree\n2 and\none awesome you guys find that lengthen\nposition we're going to go parallel with\nthe legs drop your headrest down so it's\nflat we're going to go into a short\nspine prep today so we're going to bend\nthrough your knees tuck through your\nimprint and scoop the hips up and off to\nrest your weight up onto your shoulders\ninhale here and exhale roll it back down\nso make sure you're pausing to watch me\nand not trying to do it with your neck\nlooking towards the camera so if you\nneed to watch you're going to bend\nyou're going to peel the spine up and\noff looking eye gaze is supposed to be\nup towards the ceiling that's very\nimportant to avoid any neck injury or\nstraining all right so looking up\ntowards the sky bend the knees inhale\nexhale peel the spine up and off feeling\nthat yummy stretch through the low back\ninhale here and exhale use your core and\npress into the straps to roll down and\npress back out good just two\nmore\nexhale last one inhale\nexhale roll it up up\nup and roll it back\ndown reach it out good you guys and bend\nyour knees into a frog stretch feet come\ntogether knees out to the side no longer\nneeding to be neutral just be\ncomfortable in your spine Rock side to\nside if that feels\ngood take some deep\nbreaths you can open up into a happy\nbaby here or if you want to take your\nfeet down towards your carriage for a\nhip opener stretch do whatever feels\ngood for you here take a minute to kind\nof just recover the body we did a lot of\nhip work\ntoday one more deep breath bring your\nfeet back together take the straps off\nof your feet set them off to the side\nand we're going to roll over for a final\nstretch all the way to a standing\nposition all right from here and going\nto reach up nice and Tall opening up\ngetting a little stretch through the\ncore and dive forward forward fold\nletting yourself just hang here at the\nbottom shaking your head yes and\nno deep\nbreath inhale to bend those knees and\nthen exhale rolling up nice and slow\nthrough the spine head is going to come\nup last and roll those shoulders back to\nfinish you guys we are done good work\ntoday that was a difficult one\ndefinitely got the inner thighs working\nouter thighs core lots of the things\ntoday I hope that you enjoyed it if you\ndid please hit that like button make\nsure you're subscribe to my channel and\nfollow me on Instagram for more fun and\nworkout content and I hope to see you\nnext time thank you so much",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=XMHUw3EhBlI",
+        "category": "reformer_full_body"
+      }
+    },
+    {
+      "content": "[Music]\nhey guys my name is Nell today we'll be\ndoing an all-over body workout on the\nreformer I've been teaching these\nprograms for 15 years and they\nsuccessfully progress you through the\nPilates repertoire I really hope you\nenjoy now let's get started\nokay let's start with VMO series your\nfeeder in a V position toes on the bar\nheels together okay you're pushing it\nout and in really squeezing the heels\ntogether and we're doing 20 of these\nquite fast making sure that you return\nthe carriage without banging the\ncarriage back into the stopper so you've\nreally got to engage the front the back\nand the inside of the legs as you push\nout and in pelvic stability so a gentle\nlift of the pelvic floor a gentle\ndrawing down of the abdominals down\ntowards the spine but keep the spine in\na neutral position fully straighten the\nlegs when you straighten them and now\ninto VMO knock-knees okay so your toes\nare exactly where they are you push out\nkeeping the knees together go all the\nway back into the stopper and then\nwithin that range you're going to do 20\nof these so the knees are together\nthroughout the whole of the exercise the\ntoes are on the bar as they were in the\nV position but then the heels are out\nwider so it's like a knocked knee this\nreally gets into the muscles on the\ninside of the knees and the inside of\nthe legs in through the nose out through\nthe mouth\nexpanding the ribs and then contracting\nthe abdominals keeping the muscles in\nthe legs engaged throughout prehensile\nplayers now bring your legs together so\nyour ankles your knees your incyde\nthighs are together and the bar is on\nthe arch of the foot wrap your toes\naround and then out in 20 of these\nreally squeeze the back of the legs\nsqueeze the knees together shoulders are\nback and down stabilizing the torso by\nimprinting the arms back and down you'll\nstart to really feel this in the legs\nwe're doing 20 of these keep wrapping\nthe toes around the bar strengthening\nthe muscles are underneath the toes out\nthrough the mouth in through the nose\ncontrolling the bed in control the bed\nin and now toes on the bar ankles knees\nlegs together so straighten your legs\nand then bend halfway down now hold that\nlittle squat and then you lower and lift\nthe heels down and up so the bed's about\n20 centimetres away from the stopper and\nthen the challenge here is to keep the\ncarriage still as you lower and lift\nyour heels ankles knees inside thighs\nare glued together you've got a control\nthe carriage by engaging your quads and\nyour hamstrings in an isometric\ncontraction so a held contraction here\npelvic floor deep abdominals to finish\nfully straighten the legs and then lower\nthe heels down and then straight into\ncalf raises imagine there's a magnet\nbetween your ankles your knees and your\ngroin the big toe joints are touching\nstrengthening the soles of the feet and\nthe cards and then really stretch\nthrough your posture and then into\nprances so one at a time the challenge\nhere is to keep the pelvis very still so\nyou don't want to swing your hips around\nwhen the heel lowers down articulate\nthrough the ankle joint really lift the\nheels up and then lower the heel down\nimagine you're looking over a neighbor's\nfence you want to go right up check in\nto your neck and your shoulders have a\nlittle stretch at the end of those and\nthen return with control\nso now widen your legs the foot is in\nline with your sit bone and we're doing\na toe develop a so you straighten the\nlegs and then return underneath the bar\nX\nstand the legs and then return with\nlength put your thumbs on your ribs and\nyour fingers on your hip bones you want\nto keep both sides of your waist nice\nand long so you don't want to hitch one\nhip up and rock your tail left and right\nkeeping the pelvis very still as the\npriority and don't worry about how high\nthe leg lifts okay so if you need to\nextend your leg leg out a little lower\non a diagonal then obviously do that so\n14 is in line with your sit bone extend\nthe legs and then return using the\nabdominals\nsqueeze the kneecaps up and then engage\nthe abdominals so we're strengthening\nyour thighs here but also that's\nsupporting leg that left leg that's on\nthe bar we want to feel like you're\npressing that thigh bone down towards\nthe floor just strengthen the back of\nthe legs if your leg doesn't go straight\nup like that just reach it out on an\nangle maintaining a neutral nice still\npelvis you've got a little hollow in the\nlower back and now we're doing heel Jake\nthe peg so the heels in line with the\nsit bone the other leg is up towards the\nceiling or there abouts you lower down\nand then return now imagine the inside\nthighs almost glued together they're\nmoving as one unit this is a pelvic\nstability exercise so you want to be\nable to do this movement in the legs\nwithout rocking tucking the pelvis or\nthe lower back the tail bones down is a\nlittle hollow in the lower back and then\nheel in line with the sit bone other leg\nup energy out through the legs breathing\nout through the mouth and then in\nthrough the nose out through the mouth\nand then in through the nose may want to\nplace the hands on the hips of the bones\nof the pelvis there making sure that\nthey stay even like you've got a spirit\nlevel from left to right hip\nstabilizing through your torso and your\nshoulder girdle by imprinting the\nshoulders back and down but lifting the\npelvic floor and belly up pick your\nprogram here and then we're going to put\nthe headrest down we're going into\nsemicircle prep and reverse toes on the\nbar heels together so your feet are in a\nV position knees are hip bone width\napart you're going to tuck your tail\nunder roll up press the carriage out\nroll down through the spine maintaining\nthe carriage still and then return the\ncarriage back into the stopper try and\nkeep the carriage as close to the\nstopper as you can only push out sort of\n3/4 of the way so you can roll down and\nkeep the carriage still reach the knees\nup and away from your hips pressing out\nlengthening the front of the hips and\nthen roll down with the length and then\nreturn stabilizing through the shoulders\npressing the heels together as you\nreverse it so tuck your tail under and\nroll all the way out return the bed back\ninto the stop I keep the bed into the\nstopper and roll down through the spine\nagain pressing out and neutral tuck your\ntail under lift the hips all the way up\nreturn using the back of the legs keep\nthe bed in the stopper and roll back\ndown and we'll do one more of these so\nreally strengthens the back of the legs\nit articulates your spine working the\ninside thighs as well by keeping the\nknees hip bone width apart and now we're\ngoing into mini pulses so hands clasp\nbehind your head you're going to lift\nthe shoulders up and then lift and then\na little lower lift to the height little\nlower lift and lower\nso imagine there's a skewer going\nthrough your right ribcage through out\nthrough the left ribcage and you're\npivoting around that skewer so drawing\nthe ribs down towards the hips and then\ninto obliques so there's a very small\nleaf\nthe right shoulder up it's not too\ntwisted over to the left so both\nshoulders are lifting but more so the\nright working the waist working the\nobliques keep the abdominals flat and\nthen obliques with the left shoulder\nlifting really feel like you're\nstretching the spine away and up like a\nwave going out through the crown of the\nhead lengthening out through the spine\nand then into double toe taps so you're\ngoing to lower the carves down towards\nthe foot bar and then lift it back up\nfocusing on keeping the pelvis very\nstill activate the back of the legs\nmaybe have a little poke at the back of\nthe legs\nI only lower the legs down within a\nrange you can keep your tummy flat if\nyour tummy's puffing out you're lowering\nthe legs too low have the arms just up\nabove the hip bones at the side there\nand now into hip rolls with extension so\ngrab hold of the shoulder s saw the\nlittle rods there you roll and extend\nthe legs roll only within a range that\nyou can keep the opposite shoulder down\nand using the abdominals to roll and\nthen keep your thighs still as you\nextend the legs out and then back to\nCenter we want to keep the shoulder\ngirdle at the back they're very stable\nrotating the belly button but keeping\nthe chest and the breastplate straight\nup towards the ceiling as best you can\nso it's not about going down really low\ninhale exhale inhale exhale imagine the\nankles knees and inside thighs are glued\ntogether then place the feet down have a\nlittle breather rolling on to the side\nthere we're going to do a spring change\nhere so we're doing either\none-and-a-half Springs or one spring\nwe're about to go into abdominals so if\nyou get quite Nikki then go for a\nlighter spring so maybe one full spring\nif you're feeling a bit stronger than\nwhy\nand a half Springs but only do that if\nit doesn't get into your neck we're\ndoing lat pulldown series with a single\nleg stretch so start with a bit a little\nbit away from the stopper arms directly\nabove the shoulders knees up into\ntabletop pull the arms down reach one\nleg out over the bar and then return now\nonly lower the arms down within a range\nthat you can imprint the shoulder blades\nflash at the back and we're lengthening\nthe leg out within a range that you feel\nlike your abdominals are holding the leg\nrather than the lower back and then you\nadd in a little curl up out through the\nmouth in through the nose really\nimportant that when you're doing your\nhands in strap work that you're lifting\nyour head up from the mid-back muscles\nso you really that armpit muscles are\nsqueezing down and that's what helps you\nbrace and support your neck and then\ninto T arm so the arms are out wide\ndrawing the little fingers in towards\nyour sides\nhaving the elbows slightly bent to help\nyou activate the mid-back muscles\nbreathe it out through the mouth in\nthrough the nose out through the mouth\nnow you can keep doing that otherwise\nyou start to add in about6 curl ups as\nwell pressing from the armpits through\nto the hands so your necks not doing all\nthe work if it gets to Nikki you keep\nyour head down until you build up your\nstrength around your upper body in your\nabs and then inter triceps so the elbows\nare just up off the carriage keep the\nelbows still focusing on nipping the\nshoulders back and down stabilizing and\nstrengthening through the back muscles\nthe mid-back muscles and the abdominals\nnow you can keep your head down or you\ncan add in a little curl up now really\nreach the hands towards the foot bar so\nyou lift your head and your chest up\nlifting up lifting the shoulders up by\npressing and reaching the hands away\nfrom you\nreturn the bed back into the stopper and\nthen place one foot down followed by the\nother now have a rest to slow long\nbreaths inhale through the nose out\nbreath relax breathe in through the nose\nbreathe out through the mouth okay so\nstart with the bed away from the stop\nour hands up above your shoulders keep\nthe bed still lift one leg up followed\nby the other hundreds Bend and stretch\nyou're going to lift the head and the\nchest up the arms are up above the hips\nhip bones at the side there and then\npulse the arms straighten the legs for\nfive pulses bend the legs for five out\ntwo three four five in two three four\nfive if it starts to get really Nikki\npush the hands into the straps even more\nso that once again you're using your\nlats the muscles underneath your armpits\npulling your shoulders down to support\nyour neck if it gets to Nikki put your\nhead down reaching inside thighs imagine\nthere's a magnet between the ankles the\nknees and the groin and then return the\nbed back to the stop place one leg down\nfollowed by the other have a little rest\nbed away from the stopper arms up knees\nup into tabletop legs slightly apart now\nwe're doing obliques with extension so\nthe hand goes over the pelvis the other\nhand goes on the outside of the leg the\nknees are above the hips working the\nobliques energy out through the arms and\nconstantly even on the return you're\npressing the hands into the stop eye so\nyou're controlling the equipment\npressing against the straps and then\nresisting against the straps\nhave a little rest and then we're going\ninto coordination better away from the\nstopper arms up lift one leg up followed\nby the other so lift your head and your\nchest up straighten the legs open and\nclose and then return to the start\nposition extend the legs out open close\nand return breathe it out to lift up and\nthen breathing in to return that's where\nthe coordination factor is breathe out\nto lift up and open close breathing in\nto return once again keep your hands up\nabove your hips at the side there so not\ntoo flat down towards the carriage\nthat'll help you really curve through\nthe upper body and just do what you can\nfour of these have a rest and then\nanother two or you can do six and then\nhave a rest and then another two or H or\nup to ten bring the bed back into the\nstop I place your feet down and then\nroll onto your side to get up and then\ndo a spring change so either\none-and-three-quarter Springs or\none-and-a-half we're going to do feet in\nstraps have some Pilates balls handy and\nthen we're going to put your feet in the\nstrap so pressing the carriage out put\none foot through the strap hold the\ncarriage still with the knee bend and\nthen lift the other leg up we're doing\nfrogs with the Pilates ball feeding of\nthe e position heels together toes apart\nand then place the ball between the\nheels start with the knees above your\nhips but they're open and then you\nextend and then bend the pelvis is in\nneutral the lower back is still breathe\nit out through the mouth in through the\nnose the challenge here is to keep the\nball very still you don't want to roll\nthe ball left and right so this really\nbrings up any imbalance in the inside\nthigh muscles if you've got one that's\nreally dominant then that will roll the\nball and then we're going to do it\nsmaller Pilates balls as the balls get\nsmaller it gets harder to control start\nwith the knees above the hips but the\nknees are out wider than the straps feet\nnuran and V position pelvis in neutral\nextend the legs out and then Bend you\nmight want to place the hands on the\nbelly making sure that when your legs\nare extended out that the belly is not\npuffing up you want to exhale draw the\nbelly flat so we're getting into that\ndeep layer of abdominals pelvic floor is\ngently lifted to help stabilize your\nlower back ten of these fantastic for\nthe inside thighs and pelvic stability\nso then into circles start with the legs\nup towards the ceiling but only within a\nrange that you can keep your pelvis on\nthe carriage in parallel we're doing\ncircles so that you lift up open down\nand together so you can do anywhere\nbetween five to ten of these in parallel\nand then keep doing the circles in the\nsame direction but in external rotation\nso this gets more the external rotation\ngets into the deep glute and hip muscles\nand just notice is the parallel the\nturned out more challenging for you and\ndepending on our leg alignment that will\nbring up any imbalance there and then\nreverse the circle once again in\nparallel first do anywhere between five\nto ten in parallel maintaining the\npelvis nice and still you don't want to\nflatten and lift the lower back imagine\nyour fingers are underneath the lower\nback there and you're maintaining that\nheight and then same direction but in\nexternal rotation in turnout back of the\nlegs and abdominals back of the legs and\nabdominals keep spiraling wrapping each\nthigh bone out\nit's like barbershop spirals rolling\noutwards to get into those deep muscles\nat the back of the pelvis there that\nturn our legs out now low opening so the\nlegs start out wide draw them together\nand then open them back out pressing the\nfeed into the straps and then resisting\non the way out breathing out through the\nmouth draw the legs together breathing\nin to open back out flex the feet and\nthen point the feet\nthat's too much if that's going to cramp\nyour feet then you just keep your legs\nyou feed at a natural position that\nfeels alright for you and we're focusing\non pressing from the sit bones through\nto the heels the back of the legs and\nthis gives you a lovely length up out of\nthe lower back have a little rest by\nhaving the legs together on a diagonal\nand then you grab hold of both straps\nand just have a little rest there that\nfeels quite nice just give your body a\nlittle pause and then we're going in to\nbig frog so you start in a frog position\nokay you're gonna open your legs out\nwide pause for a breath and then draw\nthe legs together over the bar and then\nbend open the legs out and then move the\ncarriages the legs draw together and\nthen return to frog the challenge here\nis to open the legs out without the\ncarriage moving and then press from the\nback of the legs and the inside thighs\npelvic stability open the legs out\nimagine your ankles being gently pulled\nout away from the hips and then draw\nthem together and then we reverse it\nhang on one more breathing into your\nribcage and then pressing from the back\nof the legs\nbe careful listen to your inside thighs\nhere only go at a height that feels safe\non your legs and then reverse it so you\ndo a frog you open the legs out wide the\ncarriage will move bend your knees and\ndraw the heels together reach the legs\nover the bar\nopen the legs out the carriage will move\npause their length and out through your\nlegs and then keep the carriage still as\nyou draw your heels together and bend\nyour knees lengthen out through the\nlower back stabilizing with the back of\nthe legs the carriage moves as you\nstraighten and open now keep the\ncarriage still as you pause and draw the\nheels together stabilizing your lower\nback with your breath pelvic floor deep\nabdominals and then have a little rest\nonce again the legs together hold on to\nboth straps in the center and then high\nopening so your legs are up towards the\nceiling only lift the legs up within a\nrange that you once again you can keep\nthe pelvis on the carriage you don't\nwant your bottom and tail lifted right\nup okay\nnow whatever height your legs are the\nchallenge is to then keep the carriage\nuh very still so you've got to keep the\ncarriage still by pressing the feet into\nthe straps enough to keep the carriage\nstill but not so much that it moves the\ncarriage and then you pause there and\nbreathe ok keep pushing the feet gently\ninto the strap so that the back of the\nlegs are engaged breathe into the\nribcage pelvic floor navel to spine and\nthen draw the legs up now we're going\ninto short spine put the headrest down\nand keep your neck straight here so do\nnot look at the camera or the screen or\nwhatever while you're doing this okay\nkeep your neck straight roll all the way\nup turn the legs out bend your knees and\nthen roll down through the spine return\nthe legs back to frog straighten the\nlegs in frog the heels are together toes\nare apart now bring the legs into\nparallel draw the bed all the way into\nthe stopper with control keep the bed\ninto the stopper as you roll up through\nyour spine\nthe legs out bend the knees and then\nslowly roll through the spine and then\nreturn the legs back to frog and again\nin the side thighs fold at the hips get\na nice stretch in the back of the legs\nnow as you roll up if it's really hard\nfor you to roll up you probably need a\nlittle bit of a stronger spring or you\njust keep doing the short spine prep\nwhich is in the beginner to program tuck\nthe tail under as you roll up using the\nback of the legs and your abdominals\nkeep reaching through your legs as you\nturn the legs out and Bend and then\nopening up in between the spiney the\nbony protrusions of your spine tummy\ninside thighs fold of the hip keep the\nbed in the stopper as you roll up using\nthe abdominals reaching up out of the\nspine\nkeeping the legs together here press the\nankles the knees the inside thighs\ntogether as you roll up opening up the\nback of your legs as you roll down\nyou\nreally lengthening up and out of the\nshoulders keep reaching it up and out of\nthe shoulders as you turn the legs out\nand you bend your knees keep breathing\nnaturally opening and softening your\nspine return to neutral extend the legs\nout and then we're going to hop off\nthere so you take one foot out of the\nstrap and then the other leg and then\nhave a glute stretch here so ankle\nacross your thigh grab hold of the shin\nyou might want to put your foot against\nthe foot bar to help you stretch\notherwise it's floating in space and\nyour arms are drawing your shin towards\nyour chest\nsend the breath down into the hip and\nthen exhale relax your shoulders just\ntake the time to stretch your hips out a\nlot of us spend the majority of our time\nsitting down so those muscles get very\ntight so just spend the time stretching\nthe hips out here and having a little\nrest and active rest and then you roll\nonto your hip and lift the opposite hip\nup stretching out different fibers and\nthen back through Center and then\nswapping legs breathing into your ribs\ninto your lungs breathing out folding at\nthe hips one breath at a time taking the\ntime to stretch your hips out and then\nmaybe roll onto your right hip lifting\nthe left hip up a little bit and then\nback through Center rolling onto your\nside to get up\nwe're going to put one spring on so one\nfull spring on take the others off\nstand up on the carriage we're doing a\nlunge put one foot the left foot against\nthe shoulder rest and then whack the\nother leg up on the bar and then\npressing the carriage out so that you're\nfeeling a stretch in the front of your\nleft hip the right knee is above the\nright ankle engage the left buttocks and\nthen lengthen your chest out away from\nyour hip so your spine is straight\npelvic floor deep abdominals and then\nkeeping the carriage as still as you can\nyou start to straighten your right leg\nlooking down towards the leg or maybe\nstraightening your spine out to a flat\nback or maybe dropping your head down\nreturn the bed back into the stopper and\nthen switch legs so right foot against\nthe shoulder rest shift your weight onto\nyour right hand put the left foot up\nwhere the left hand was and then you\npress the carriage out knee the left\nknee is above the ankle keep the left\nheel slightly lifted so that the muscles\nare engaged around your ankle and then\nfocus on the right hip engage the right\nbuttock so that the stretch the right\nhip\nstraighten your leg just to a point that\nyou feel comfortable if this spring\nfeels too light then you can always put\none-and-a-half Springs on to make it\nmore supportive pausing there and\nbreathing now return the bed back into\nthe stopper and then put that left foot\ndown hop off there we're going into\nscooter so I like to use the Box here if\nyou don't have a big box like this you\ncan stack some some big books or\nsomething that you can step on to it\ndoesn't have to be as high as my box but\njust to lift you up a little so that\nyour pelvis can be even when you do this\nokay so screw to with a flat back so\nyour spine is straight pressing back\nthrough the left leg with the back of\nthe leg contracting the back of the leg\nas the\nreturn the carriage returns back into\nthe stop Oh your right arm is out to the\nside so your obliques are really working\nhere now put right hand down left arm\nout keeping the spine nice and still the\nweight is back towards the heels and\nyou're pressing through the heels here\nout through the mouth in through the\nnose stabilizing through the lower back\nand then curve the spine open the right\narm out straighten them been pushing a\ncarriage back with a spine curve now\nreally sit back on your heels so much so\nthat you could lift your left hand off\nthe bar you want to feel like you're\ntucking your pubic bone towards your\nchest opening up the lower back and\nscooping the belly and maintain that\nthen left arm out to the side\npressing back heaps away into the hill\nso much so you could lift the hand off\nkeep tucking your pubic bone towards\nyour face and then stabilize through\nyour shoulders so really wrap your\nshoulders around and down keeping a very\nstill through your torso moving the left\nleg and then other side so you're going\nto step off the Box around you go place\nthe Box in line with the carriage step\nonto the Box the foot is in line with\nthem and all other carriage you start\nwith a carriage a little bit away from\nthe stopper knees it even left arm out\nto the side and then you push through\nyour right leg the challenge here is to\nkeep the buttocks contracted throughout\nexhale inhale exhale inhale keeping very\nstill through the supporting leg your\ntorso your shoulders and then swapping\nhands so right arm out to the side the\nshoulders are still there pull down\nyour pelvis is still making sure both\nsides of the waist a long and lengthened\nengaging the supporting leg and engaging\nthe back of your right leg stabilizing\nthrough the pelvis now put both hands on\nthe bar tuck your tail under look\ntowards your belly really scoop and\nhollow out your belly and then shift\nyour weight all the way back test it by\nlifting your right arm off and then C\ncurving while you're doing this scooter\nall the weight is into the heels and you\nonly push the carriage back within a\nrange so you can keep the pelvis tucked\nand the C curve through the spine and\nhunch the shoulders swapping sides so\nleft arm on the bar right arm out to the\nside shifting the weight all the way\nback onto the heels keeping the C curve\nbut then activating the back of the leg\nout through the mouth in through the\nnose keep the buttocks engaged both\nhands on the bar and then lifting up so\nput the Box to the side\nwe've got one spring on now we're doing\nelephant with a leg lift so now we're\ngoing to add on half a spring so you've\ngot one and a half Springs on the\ncarriage\nokay so hands shoulder-width apart heels\nagainst the shoulder s toes lifted and\nthen try and have a flat back now draw\nyour left leg over through the shoulder\ns and up and keep both legs parallel you\nwant both hips and shoulders square so\nwhat you need to do is you need to push\nyour right hand into the bar like you're\npushing the bar away from you and then\nyou pull the left hand like you're\ntrying to pull the left side of the bar\ntowards you then swap side so you push\nwith your right hand pull with your left\nto help you stabilize make sure both\nhips are square so it could put a spirit\nlevel at the back of your pelvis there\nand it'd be nice and still engaging your\nthigh\nreaching out through the leg inside\nthighs are still drawing together even\nthough they're slightly apart draw the\nbed back in so that was with one and a\nhalf Springs now we're going to lash in\nthe spring and do exactly the same thing\nand I want you to feel this more in your\nabdominals now so before it was more a\nstrengthening this is more a subtle deep\nabdominal connection now so now we're\nmoving the leg nice and slippery in the\nhip but really focusing on all\nabdominals and thigh all abdominals and\nthighs drawing the leg in once again\nyou're pushing the hand the right hand\ninto the bar pulling with the left\nkeeping the torso and the arms very\nstill as you move and isolate that leg\nand then back through Center other side\nso you lift the right leg up pushes the\nright hand pull the left\nstabilize the hips inside thighs are\nsqueezing towards one another out\nthrough the mouth in through the nose\ndeep abdominals tummy muscles are\ndrawing the bed back in keep the toes\nlift it just stretch the sciatic nerve\ntorso arms shoulders very still return\nback to the start position now have a\nlittle stretch see just imagine I've got\nhold of your pelvis and I'm pulling you\nback drop your head down have a little\nstretch so now we're going in to we're\ngoing to put one-and-a-half Springs on\nso you're gonna add that half spring on\nagain so we've got one and a half\nSprings up stretch to the heels lift it\nup on the shoulder s you're reaching\nyour pelvis back so it's like a downward\nfacing dog\nyou can have your knees bent or legs\nstraight now you push the carriage out\ninto a plank position and then you\nreturn the bed back into the stopper to\nthe star position okay you can have your\nknees bent there if you need otherwise\nstraighten them now pivot in the\nshoulder joint in the hip joint here you\nwant to keep the arms as still on that\ndiagonal as possible and then you pivot\naround that joint the arms should not\ndrop as you push the carriage out the\nchallenge here is to keep the arm bone\nstill in space as you draw the carriage\nin and out going from a plank to a\npyramid or a downward facing dog\nposition so you're pressing out engaging\nyour core pull your armpits down towards\nyour hips and then you draw the bed back\nin using your abdominals and your thighs\nout through the mouth in through the\nnose take half a spring off we're doing\none spring exactly the same thing so\nthis is much lighter it's going to be\nless about upper body strength now and\nit's going to be more about core deep\nmuscles same principles apply you want\nto keep the arms and the shoulders very\nstill and you pivot around the arm and\nshoulder joint pressing out within a\nrange that you don't hollow in your\nlower back and sink the pelvis down so\nonly push out within a range you feel\nyour abdominals supporting you and then\ndeep abdominals and thighs back in the\nlegs are apart even so engage the inside\nthighs imagine the inside thighs are\ndrawing towards one another\nkeep the collarbones away from the ears\nand then press the bed into the stopper\nand in return add a spring on now we're\ndoing one and a half Springs up stretch\nthree you press the carriage out into\nthat plank you draw the carriage forward\nyou press back out and then you return\nback to the stopper breathe it out to go\ninto plank breathing into pivot forward\nbreathing out to go back into plank\nbreathing in to return back all the way\nback into the stop I use your abdominals\nand your arms and your legs there\nso press out lengthen lengthen lengthen\nover the bar press back out challenging\nyour core this is very much so on this\nspring uses your arms okay we're using\nthe arms the deltoids and then we're\nusing the lats the muscles around the\nside of the ribs and then abdominals\nhere light in the spring so you take\nhalf a spring off now we've got one\nspring on start with the bed into the\nstopper you roll your knuckles forward\nlike that to lift you up out of your\nwrists the bed is pressing into the\nstopper here you press out to a plank\nyou go forward forward forward you press\nback and then return keeping the arms\nstill in space and then you move the\narms and then you move the arms keep\nthem still in space return back to the\nstopper abdominals here arms arms and\nthen abdominals and guys once again the\nlegs are apart but energetically you're\ndrawing the inside thighs together\nparticularly here as you draw the bed\nback into the stopper and\nremember to go all the way back into the\nstopper to get that last little inch of\ncontraction in the tummy and the thighs\nhopefully you're feeling nice and sweaty\nlike I am here that's all we want\nworking the body out but in a calm way\nhands on the bar down stretch prep start\nwith the carriage away from the stop a\nbit in a deep sea curve so look towards\nyour pelvis tuck your pelvis towards\nyour face and your abdominals and\nimprinting your lower back so you press\nthey carried out within a range that you\ncan maintain the upper body very still\npressing the carriage out until your\nthighs almost touch and then screw back\nin I'm trying to give you a better\ndemonstration of that scoop here but my\ntop keeps doing weird things anyway so\npush the carriage out you start with the\ncarriage away from the stopper in the\nc-curve and then you press the carriage\nas far back as possible without it going\ninto your lower back and then draw the\ncarriage back in by tucking the pelvis\nunder press the carriage out and then\ndeep abdominals draw the carriage in\ninhale and then exhale you can actually\ndo either breathing here you can breathe\nit out to push out if that helps you\nfeel like more stable in your lower back\notherwise you can breathe in and then\nbreathe out to return remember keep your\ncollar bones away from the ears pressing\nthe armpits down towards the floor so\nyour shoulder blades can widen and\nstabilize bring the bed back into the\nstop ah mermaid give\nwrists a little rest there okay that\nseries is very risky but over time\nyou'll build up that strength as long as\nyou keep the the space underneath your\npalm slightly lifted whenever you're\ndoing weight-bearing work on the bar\npress the carriage out curving to the\nright and then rotate the left hand\ntowards the bar return the hand back\nover the head and then return the bed\nback into the stopper lift up reach over\nand then return back to the start\nposition the bed starts a little bit\naway from the stopper and the arm is out\nc-curve over to the right one try and\nkeep the bed as still as possible as you\nrotate the left hand to return back to\nthat side bend three back into the\ncarriage grab hold of your shin bicep to\nnose lift up and over and then hand on\nthe bar in line with you torso and maybe\na little bit further arm straight again\nreaching up and over rotate collarbones\naway from the ear breathe into the back\nof your ribs there this is very much so\nmobilizes the thoracic spine where your\nribs connect to your spine and if the\nnose to bicep doesn't feel good on your\nneck you can do what I'm doing here\nwhich is facing the screen still lift\nthe left ribcage up rotate breathe into\nthe mid-back lift the left ribcage up\nreturn back to the stopper reaching up\nand over lengthening out of your hips\nand your spine and then return other\nsides here no Zed's it shins towards the\nshoulder rests you might even want to\nroll that calf open start with a bit\naway from the stopper over you go rotate\ntry and keep the bed still pressing the\nright hip down as you draw the right\nshoulder forward and then square back up\ndraw the bed back into the stopper grab\nhold of your outside\nin nose to bicep and then lift up and\nout the nose to bicep gives you a length\nup out of your spine laterally flexing\nthrough the thoracic and then pivot\naround breathe into your mid-back rotate\nback through Center\nup and over lengthening out return hand\non the bar bit away from the stopper\nlaterally flex keeping the hips as\nsquare to the front as you can as you\nrotate your collarbones towards the bar\nand then square back up return and then\nlifting up and out of the ribs one more\nbreathing into the ribcage rotate draw\nthe belly in as you press the right hand\ninto the bar square back up navel to\nspine return and then deep abdominals\nlifting up and out of the lower the\nlower back and then return\nfeels so good on you thoracic spine\nparticularly if we're sitting in front\nof the computer hunched forward over the\nover the um computer we're doing short\nbox series now so you put the short box\nagainst the shoulder ESTs feet\nunderneath the straps flex your feet and\nseparate your legs you can put some\nSprings on just to keep the carriage in\nat the stopper you perch towards the\nfront of the box now a roll back lift\nyour arms up above your head\ndraw them forward see curve and then\nstraighten your spine up lower back is\nimprinting towards the box arms go over\nin like a diamond then bring them back\nto genie seeker forward and then\nlengthen up deep abdominals imprint keep\nthe deep abdominals lifting the chest\nslightly and then up and over stretching\nyour lower back and then lift up out of\nthat deep abdominals tucking imprint\nflexing the feet so your thighs and the\nback of the legs are working here as\nwell now hands on your furrowed flat\nback with a reach hinge back reach the\narms up hands to Feraud and return\nhinging back keep that hinge as you\nlengthen hands to fired return so\nstabilize through your shoulders as you\nreach the arms out shoulder width apart\nthen hands to forward\nreturn so you go from your sit bones to\nthe back of your coccyx thighs\nhamstrings are engaged the back of the\nlegs hinging back keep lifting up out of\nyour chest keep lengthening through your\nspine and then tilt with a hip hike lift\nthe right hip up lower the right hip\ndown return with length laterally flex\nlift the hip lower the hip down and then\nreturn to sitting breathe in breathe out\nbreathe in breathe out deep abdominals\nbreathe in our focus is the obliques\nlower the hip down\nand lift twist with a hinge rotate hinge\nback return rotate hinge return keep the\nbelly button forward as you rotate your\nchest rotate the chest hinging back and\nimagine there's a pole up through the\nspine there you want to try and keep\nyour necklace elongated and in line with\nyour spine as possible target area is\nthe torso abdominal muscles just\nchecking the program he are into side so\nyour right foot is in the strap you foot\nis flexed and the foot is pushing up so\nthe outside of your right leg is working\nhands on the head you're on a diagonal\nyou lower down and then up to the\ndiagonal you lift and return to the\ndiagonal keep the pelvis in your lower\nback as still as possible and it's like\nyou're pivoting around your your stomach\narea through the rib cage this is quite\na hard exercise if this is too much for\nyou then you go back to the sides on the\nBox in level 2 so laterally flexing and\nlifting up you're going through a\ndiagonal plane throughout you keep\nlengthening up out of that diagonal\nplane pivoting around your stomach if\nthere was a skewer going through your\nstomach right out through your back at\nthe back there you're pivoting around\nthat area keep lengthening up and out\nyou should not feel this in your lower\nback if you're feeling it in your lower\nback your top hip is rolled too far\nforward so roll it back a little and\nbring it into the ABS and if that was\ntoo hard then you just do the level two\nversion\nlong box place the box in a long box\nposition put the foot bar down we're\ndoing pulling straps one two and triceps\nchest is off the edge the legs are out\nwide arms are forward on a diagonal and\nthe thoracic spine is flexed forward\nyou're breathing out to swipe the arms\nby your side really draw your shoulders\nback and then forward okay so you go\nfrom a neutral position to a flexed\nforward position I like to do this still\nwithout using the straps because this is\nvery challenging exercise to do properly\nI find if you use the straps too early\nthen it gets to Nikki okay we need to\nisolate those spine muscles mid back\nmuscles the legs are very active your\nkneecaps are lifting up the tailbone is\nanchoring down towards the box now arms\nout to a tee you go from a neutral to\nthoracic extension neutral to thoracic\nextension the legs are reaching out\ntowards the back and then your breast\nplate is reaching forward and up from\nthere keep the neck nice and long\nimagine someone's hands at the back of\nyour neck though so when you lift up\nthey're still length and the elongation\nat the back of the neck tummy muscles\nengaging now really feeling this in the\nback of the legs and the mid-back lower\nthe arms down now from a neutral\nposition triceps breathing out to\nstraighten the arms and you can do this\nin a thoracic extension as well or into\nneutral tuck the tailbone down towards\nthe floor engage your legs reach your\nlegs out of your hips the deep\nabdominals engaging the back the arms\nand then lower down have a big stretch\nplace their hands on the frames maybe\nswing your legs on the box like a horse\nand then see curved back scoop the belly\nin tuck your pubic bone and then hands\non the knees and lift your chest up it's\na little stretch there put the bar up to\nits normal height\nwe have either half a spring on or\nthree-quarters of a spring on if you've\ngot two heavier spring for this next\nexercise then it's really going to throw\nyour stability out so you want it quite\nlike one and a half or so half or\nthree-quarters chesses off the box hands\nare on the box bring your hands in to\nshoulder high shoulder distance I needed\nto move forward a bit there long box\nwith a single arm bring your hands in\ncloser towards your shoulder level and\nthen you lift up with one arm out to the\nside and then you lower back down\nbreathing in to lift up breathing out to\nreturn the challenge here is to keep\nsquare through your shoulders and your\nhips don't allow your left shoulder to\nroll don't allow your torso to rotate to\nthe right so in this one with a left arm\non the bar we don't want the torso\nyou've got to stabilize and press\nthrough shoulder blade like I did there\nas you lift up don't allow your\nshoulders to rotate and sink you're\nlifting the chest up keep pushing the\nhand into the bar so that you're really\nworking your lats on the left side and\nyour obliques hips are squares best you\ncan place the hands on the bar slowly\nreturn the bed back into the stopper\nswimming legs you can rest your chest\nno football or you have your chest just\noff and then swimming legs one at a time\nkeep the pelvis very still keep your\ntorso very still back of the legs\nworking you might want to do a little\nstretch here tuck under open up your bag\nand then thoracic extension lifting your\nbreast plate up and open\narms sitting chest expansion have your\nlegs either crossed over like a kid\nsitting in a classroom or the legs are\nout straight over the headrest hands\nthrough the straps spine is in neutral\npressing the arms by your side and then\ninhale return pressing the arms by so\nreally focusing on the shoulder blades\nand the muscles in between and\nunderneath the shoulder blades there\npressing the hands reaching the hands\ndown towards the floor so that you get\nthis lift up and out of your ribs\nstabilizing your neck with your shoulder\nblades biceps elbows in line with the\nfloor and then drawing the hands in and\nout within a range you can keep your\nelbows very still reaching the elbows\ntowards the wall that you're facing\nfeeling the wrap of the shoulder blades\ndown and wide deep abdominals supporting\nyou and shoulder blades pelvic floor is\ngently lifted helping you stabilize\nthrough your lower back triceps elbows\nin by your sides but they will be\nslightly apart so that you don't hit the\ncarriage the challenge here yes we're\nworking the triceps the back of the arms\nbut the challenge here is to maintain\ntorso and shoulder blade stability\nmaking sure that when you straighten\nyour arms your shoulders don't roll\nforward your arms don't roll forward and\nquite the opposite you want to feel like\nyou're actually like rolling them back\nto help them stay still rhomboids for\narms through the straps arms up elbows\nshoulder height pelvic floor navel to\nspine open the arms and then draw your\nshoulder blades together and then return\narms shoulder blades shoulder blades\narms arms draw and then drawing the\nshoulder blades together\nreally working the muscles in between\nyour shoulder blades here it's quite\nchallenging if it feels too hard do\nlighter and then it'll really target the\nright muscles if you've got the correct\nspring on postural muscles here drawing\nthe shoulder blades back helping us\nstrengthen up our shoulders to support\nour computer posture often we're very\nweak in between the shoulder blades\nthere well done that's a tough exercise\nturn around you keep hold of the straps\nand then just double check that you\nhaven't crossed the straps over there\nonce again the arms you're sitting scoop\nthe arms and then flip the hands so the\nelbows are up higher than the straps\nhands in line with your chest open and\nthen return this cord hugger tree\nimagine your arms are wrapping around a\nbig thick tree if you'd prefer to have\nyour legs straight and start to\nstraighten your legs out keeping the\ntorso very stable whilst you're moving\nyour arms is the challenge here we don't\nwant the spring so strong that you have\nto push forward with your torso keep\nlifting up and out of your pelvis\nlengthening up and out of your spine\nsalute\nflip the hands so the straps are up\nhigher than your shoulders reach up and\nthen return to the temples the hands are\nwider than the shoulders and then the\nhands to the temple keeping the forearms\nof still in space as you can the armpits\nare facing the foot bar and feel like\nthose armpits are pressing towards the\nfoot bar and this will help you\nstabilize through your shoulders the\ndeep abdominals initiate the movement\nalways inside thighs are drawing\ntogether to help you lift up out of your\npelvis out through the mouth in through\nthe nose draw the bed back into the\nstopper put those straps down eagle\nstretch cross one elbow on top of the\nother elbows up in line with your\nshoulders melt the\ncollarbones down breathing into the\nmuscles at the back of your shoulders\nthe head is dropped down slightly to\nstretch the back of the neck roll your\nshoulders around and then the other arm\non top if you can't quite cross your\nhands over then just your version is\npasa is it's fine\nso maybe just the elbows roll those\nshoulders around now we're going into\nsome standing work on the on the\nreformer so put the foot bar down you\nmight want to take your socks off\notherwise if you've got Pilates socks on\ntheir grade they've got the little grit\npads underneath otherwise you can use a\nsticky mat we're going to have one\nspring on so one full spring on you step\nup onto the reformer make sure that your\nstraight make sure that your toes are in\nline with one another we're doing\nskating one two and three make sure that\nyour feet are aligned your legs are\nparallel knees over the middle toes now\nbend your knees hinge forward and just\nmoving the carriage leg we're wanting to\nkeep the foot bar leg very still your\npelvis very still and you're pressing\nout targeting the muscles on the outside\nof your left hip so press through your\nheel think of your heel pushing the\ncarriage out and then keeping that\ncarriage leg still this is skating too\nyou're pushing the carriage out and in\nfrom the foot bar from the footplate leg\nyour leg that's on the carriage remains\nvery very still the spine is like a\nspeed skater in the Olympics you're\nleaning forward your knees are bent your\nbottom is out but your deep abdominals\nare supporting your back I have a little\nbreather because that's quite strong on\none spring if you're finding that too\ndifficult then make the spring into a\nthree-quarter weight three-quarter\ntension and now skate\nthree so you're pressing out and bending\nthe knees straightening both legs at a\ntime straighten both legs Bend both legs\nthe challenge here is to keep the torso\non the same plane as you're pushing it\nout and in pressing through those heels\nusing those outside hip muscles return\nthe bed back into the stopper straighten\nup shift your weight onto the foot bar\nleg and then step off other side step\nonto the foot bar first position your\nfeet so that they're even feet are\nparallel\nhands behind your pelvis bend your knees\nlean forward nice and deep now just the\ncarriage leg our target area is the\nright outside hip area the glutes press\nthrough the heel to really target the\nglute Man and glute men that supporting\nleg will work be working in an isometric\ncontraction here as well now switching\nso now you're moving the carriage out\nbut with the foot bar leg requires a bit\nof coordination here if this is too hard\nfor you to coordinate then do the glute\nwork from the beginner to program\nputting the hands on the knees can help\nyou once you still like when you feel\nthat you're getting fatigued there\nstand up have a little breather and then\nwhen you're ready you bend your knees\nlean forward hands behind the pelvis\nmake sure that the pelvis is even and\nthen we're pushing out and in skating\nthree having your knee your hands on\nyour knees assists a little breathing\nout through the mouth in through the\nnose initiating by pressing the heels\napart deep abdominals Kovach floor\nengage keep the pelvis and spine as\nstill as you can and that torso moving\non a horizontal plane try not to bob up\nand down straighten up lift up shift\nyour weight onto that foot bar leg and\nthen stepping off\nmake the spring lighter now either 3/4\nor 1/2 we're doing inside theis step on\nto the foot plate and then you move your\ncarriage leg to the center of the\ncarriage pressing the feet together and\nthen you push the carriage out within a\nrange that feels safe for you now draw\nthe bend into the strop up squeeze it\nsqueeze it squeeze it squeeze it squeeze\nand into the stopper open out stretch\narms to a tee now lift your arms up to a\nhigh V legs inside inside inside thighs\nor reaching out and then push down to\nlift up pelvic floor deep abdominals\ngood keep lifting the pelvic floor up\nand then squeezing the legs together\npress the bed into the stopper now you\ncan turn the legs out very so slightly\njust be careful with your feet position\nhere inhale open and then exhale drawing\nthe legs together cards inside thighs\nbuttocks stretch mobility and then\nstrength by pressing the bed into the\nstopper you've got to really switch that\non pushing out collar bones down\npressing out engage your armpits pulling\nthe inside thighs together one or two\nmore only within a range that you feel\nsafe if the spring is too light then add\non a little bit of their support there\nand then into a thoracic extension where\nyou lift your chest up and return the\nchallenge there is two when you do that\nback arch that thoracic extension to\nkeep the bed in at the stopper don't let\nthe spring and the inside thighs go\nparallel to start arms out to a tee\ninhale open exhale draw the legs\ntogether inside the eyes pelvic floor\nlift again inhale open\nthink groin knees ankles drawing\ntogether and then within a range that\nfeels safe for you press press press the\nlegs together more more more more MORE\npeople do often just draw the carriage\nin and then they just sort of like hang\nout there you've got to really actively\npress the carriage into the stopper lift\nyour arms up so now we're bringing in\nshoulder stability with the legs turn\nthe fee down into a little V pressing\nthe heels in towards one another so\nkeeping the shoulder blades stable as\nyou move the legs as well inside thighs\nheels calves inside thighs collarbones\naway from the ears\nback at the legs drawing together more\nmore more more more inhale open exhale\npressing the arms down legs together\nsqueeze and lift and then thoracic\nextension keep the bend in at the\nstopper shift your weight onto the\nfootplate stepping off there tendon\nstretch lift the bar up put a sticky mat\nunderneath your pelvis if you don't have\na little sticky mat then you can use\nlike a Pilates mat or a yoga mat sitting\non the carriage towards the front of the\ncarriage fading of a hands are on the\nbar heels together you press in a\ncarriage out flexing the heels under the\ncarrot under the bar lift the heels and\nthen return the heels remain together\nbreathe out to straighten the legs the\nheels are together breathing into flex\nheels together breathing out to lift\nheels together breathing into a turn\nkeep the heels together drop your head\ndown look towards your pelvis\nkeep looking bending your elbows as well\nlift your heels up keep looking towards\nyour pelvis to tuck your tail under\ndiving forward exhale inhale exhale lift\nthe heels and then inhale bend and\nreturn out through the mouth now as the\nheels lower down keep pressing the\ncalves the inside thighs together\nfeeling the co contraction of your\nabdominals and the back of the legs as\nyou tuck the tail towards your face\nimprinting the lower back away from you\nit's a beautiful stretch to finish the\nclass we eventually have your shins and\nyour foreign touching well done guys I\nhope you feel great after that workout\nkeep practicing that until you feel\nreally strong so how did you go I really\nhope you enjoyed that workout I'm\nlooking forward to taking you through in\nmy next video don't forget to subscribe\nto my channel so you can stay up to date\nand get notified when it's released if\nyou did enjoy the workout tapping the\nlike button is always appreciated thanks\nfor watching and remember movement is\nmedicine\n[Music]",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=zKmrKPoKkgw",
+        "category": "reformer_full_body"
+      }
+    },
+    {
+      "content": "[Music]\nforeign\n[Music]\nwelcome back to real good Pilates I'm\nMichelle and today I have for you a\nsuper quick AB focused reformer workout\nso we're gonna get all up in the core\nand get a nice quick burn going for when\nyou are short on time all right so we\ncan start anywhere from a single red\nspring all the way up to even two Red\nSprings I'm gonna be right in the middle\nkind of a sweet spot on a red and a blue\nyou decide what feels best for you\nand then we're going to lay down on our\nbacks have your straps on your shoulder\nrests headrests can be adjusted for your\ncomfort and then we're going to get into\na little mid-back series here to get our\nABS going so get the straps in your\nhands bend your elbows decide if you\nwant to be imprinted or neutral whatever\nfeels better to you today imprint is a\nlittle bit more challenging to maintain\nelbows are going to be on the mat lift\nyour legs up to tabletop one by one so\nalready the ABS are working to support\nus here all right now extend your arms\nto straight this is going to be our\nstarting position knees are directly on\ntop of your hips if they're further from\nyou this is more challenging if you need\nto give your hip flexors a little rest\nyou can bring the knees closer to you\nnow we're going to breathe in and Float\nour arms up so the wrists are directly\nover the shoulders and then exhale to\nreturn down inhale and float up\nexhale to pull down to the mat yeah so\njust kind of feel this out see if you\nneed to make an adjustment to your\nSprings or anything else about your\npositioning the goal is to maintain the\nspinal position that you started with\nthe whole time all right now next layer\nif you're ready to add it is going to be\na knot of the chin and flexing the spine\nas the arms push forward return to the\nmat to lower down exhale curl yes if\nlifting the head up is not on the books\nfor you today it's all good leave it\ndown and continue you'll still get\nplenty of good work here good now the\nnext time you curl up we're going to add\nan extra challenge stay up with your\nbody and you're going to lift your arms\nup and down maintaining that flexion\nyou've got in the spine lift and lower\nlet's do two more it can be a smaller\nrange of the arms just try to maintain\nthe flexion through the upper back and\nthen you're going to lay your body down\nand set your feet on the bar\nso good totally different when our head\ncan't lower down good now we're going to\nrepeat that in a different positioning\nof the arms we're going to start in the\nsame start position though so take the\nArms by your sides lift your legs up now\nturn your palms in to face your hips and\nwe're going to open to a T and then\nclose down so it's an inhale\nand then exhale\nyes in this position it's much harder to\nkeep the ribs connected so as the arms\ngo out don't let the ribs flare off of\nthe mat\nall right now just like before start\nadding in the extras as you feel ready\nwhen the arms lower that's when the chin\nwill nod and our spine will lift off and\nthen lower down\nforeign\nso good always bringing that chin\ntowards the chest to anticipate that\nflexion let's do two more\nnow on your next one just like before\nkeep your body here and continue with\nthe arms open and close inhale and\nexhale only open the arms as far as you\ncan keep your curl forward don't let\nthose shoulder blades lay back last one\nand then you can open and release all\nthe way down\nso good you guys all right next we're\ngoing to go into arm circles so bend the\nelbows reach the Arms by the hips we'll\nstart in our usual start position here\nnow you're going to open the arms to\nyour T raise the arms to the ceiling and\nthen push forward\nso inhale to open and lift exhale to\npull the arms down very good now we're\ngoing to start adding in some leg\nextension if you're feeling ready for it\nso as I lower my arms I'm going to nod\nmy chin and curl up also extending the\nlegs if you feel ready open the arms to\na t to lay your body down we do that\nagain so the arms the legs the head\neverything goes forward together as the\narms open I bend and lay my head down\nlet's do three more exhale reach\ninhale to lower last two try to\ncoordinate it all together making it\nflow seamlessly\ngood all right rest down okay now we\njust need to reverse the circle of the\narms so get the arms back by the hips\ntable top the legs we're going to lift\nthe arms up first take a breath in open\nto a T and pull the hands to your side\nso we inhale reach up\nexhale pull down\nso good all right once you've got your\ncircle pattern down the head can lift\nand or the legs can straighten you could\nchoose to leave your head down and just\nfocus on the arms and the legs so it's\nwhen the arms come to the hips that's\nwhen we add the lift and the reach arms\nto the ceiling is when we lower down so\ncurl\nand then lower so good let's do three\nmore here reach those legs as low as you\ncan stabilize keep the ankles tight\ntogether\nso good last one\nand then rest all the way down amazing\namazing all right shake your knees out\nside to side\nno ab workout is really ever complete\nwithout a set of hundreds so that's what\nwe're going to finish out with here with\nour hands in the straps\npull your elbows to your sides lift your\nlegs up now I'm going to start us at the\nkind of base level and layer up the\nchallenge so you pick and choose what\nextras you want to add on here so we're\ngoing to take a breath in as we exhale I\nwant you to straighten your arms lift\nyour head up into your flexion and start\npumping your hands for your hundreds so\nlike there's little tiny drums under\nyour hands you're going to breathe in\nfor five\nand out for five counts\nin through your nose\nout through your mouth now head down is\na perfectly good modification if your\nneck is feeling too strained next\naddition to advance the challenge is to\nstraighten your legs when you exhale\nbend your legs when you inhale out two\nthree four five in two three four five\ngood you guys out and in\nnow the next layer is to leave your legs\nstraight try it out and see how it goes\npumping the hands leaving the legs long\nlet's do two more sets you decide if you\nwant to leave them straight or not last\none\nnow come to tabletop and hold crunch up\neven higher bend your elbows and lay\nyour body down\namazing all right set your straps down\ncome all the way up\nall right\nthere's our ABS okay let's we're gonna\ngo on to some kneeling ab work now so\ndecrease your Springs so we're just\ngoing to go to one single heavy red\nspring so kneel down facing one side\nyou're going to come up off of your\nheels have your knees and ankles all the\nway together that's very important you\nwant to kneel down pretty close to your\nshoulder rests and then your nearest\nhand is going to go on the foot bar now\nas I grab the foot bar I'm going to keep\nmy body in a straight line and lean over\nso that my top knee actually comes off\nthe carriage to stack onto my bottom\nknee okay if that doesn't happen I can't\nbe in a straight line I end up being\nkind of curved if both my knees are down\nso very crucial top Shin balances on the\nbottom Shin all right now your top hand\ncan just go on your hip you're going to\nsqueeze your glutes and your inner\nthighs to find this nice open position\nthrough the hips now as I breathe out\nI'm going to push with the top of my\nshoulder to move my Carriage away and\nthen as I exhale I'm going to squeeze\nfrom underneath my armpit to come back\nso I push out and then I pull yeah so\nthis can be kind of a funny position\nit's a little bit different since our\nknees are kind of the leader they're the\nfurthest point out I almost like to\nthink that I'm pushing the carriage out\nwith my bottom knee\nthat's it and both sides of the waist\nstay equally long\ngood couple more times and then this\nother arm is getting in like a shoulder\nraise\nso we get work for the top and then also\nunderneath the armpit for the lats\nso good all right now push out there and\nstay now we're gonna move the waistline\nI'm going to drop my hip towards the\ncarriage and then I'm going to lift my\nhips up and pull the carriage underneath\nme so I'm side bending in both\ndirections I drop\nand then I squeeze good I stretch out\nthe bottom side of my waist and then the\ntop side of my waist so good so now the\nshoulder is just maintaining its\nposition and I'm getting this movement\nthrough my side body droop\nand then back up let's do three more\nreally squeeze this bottom rib to hip as\nwe come in\nlast two\nso nice last one\nand then we can relax\ngood all right let's turn around try\nthat on the other side\nso same setup knees and ankles together\ngrab your foot bar you want to have your\nhand slightly forward on the foot bar so\nit's angled slightly forward of your\nbody squeeze the glutes hand to the hip\nand then we start pushing and pulling\nyeah ideally your thumb is on the top\nside of the foot bar if you feel secure\nenough yeah that'll keep your wrist in\nan even better position good keep your\nglute Super Active so it's the whole\nbody working together\ngood let's do two more inhale to push\nexhale to pull last one\nnow let's push out there and hold you're\ngoing to maintain the shoulder in its\nposition and move your waist you're\ngoing to side Bend and pull the carriage\nunder you and then dip the hip towards\nthe floor so I side Bend and squeeze and\nthen it's a reverse side Bend to droop\nthe pelvis down\nyes so we're getting this lengthening\nand shortening through the sides of the\nwaist that's it but if we lose stability\nat the shoulder we've disconnected from\neverything so we find stability here and\nthen Mobility through the spine last two\nlast one\noh so so good all right now stay on your\none red spring if you feel like you need\nmore support or if you start feeling\nthis in your lower back add on maybe a\nquarter or a half spring a little bit\nextra okay lighter is definitely harder\non the abdominals so we're going to set\nour hands on the foot bar have our feet\nback against the shoulder rests press\nthe hips forward and we're going to go\ninto a long stretch kind of a prep down\non our knees so the glutes are engaged\nmy hips are open now we're just going to\nmove from the shoulders to push the\ncarriage away and then I return my chest\nover the bar so I inhale\nand then exhale\nvery good push\nand then pull so I'm in this kind of\nkneeling plank position and the only\nthing moving is my shoulder everything\nelse stays stable and connected so good\nyou guys couple more press\nand return let's do three more push\npull that's it keep the glutes engaged\ntoo\nand last one\noh very good okay now we're gonna try\nthat up in a full plank position if it's\nnot happening drop back to your knees\nnow I like to do this one with my head\nrest all the way up that way I can kind\nof bring my feet closer together and\nrest the ball of my foot against the\nheadrest if you prefer to keep your feet\nwider against either shoulder rest\nthat's fine too feet together we get a\nlittle inner thigh action which is fun\nso you can choose keep the feet on the\nshoulder blocks or bring them closer\ntogether and put the toes on the\nheadrest that also sets you further back\nmaking it even harder so some food for\nthought okay now I want you to lift your\nknees up into your plank shoulders are\nover the hands and then we do that same\nmovement just in a much longer lever yes\nand a much more challenging position\npush\nand pull good squeeze the glutes try to\nstay in that long dark position\nand just saw from the shoulders good\ninhale and exhale let's do three more\npush\nand pull two more\nlast one\nall right softly set your knees down on\nthe carriage sit your hips back over\nyour heels and drop your chest through\nyour arms\nah take a breath or two here\nvery good all right slowly tuck your\ntail under\nroll your spine to come all the way up\nand with that we are all finished with\nour super quick AB focused reformer\nworkout I hope you enjoyed it I loved\nhaving you and I can't wait for you to\njoin me back here for our next reformer\nworkout very soon so I will see you then\nbye",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=cKVRVrQR-14",
+        "category": "reformer_core"
+      }
+    },
+    {
+      "content": "Welcome to your Pilates reformer\nworkout. I'm joined by my friend\nKendrick, who you may recognize from the\nworkout we did uh last summer where he\nkicked my\nbutt. Kendrick is going to be\ninstructing me today. He's going to do\nan express abs workout. And today we're\ngoing to use the ball. Mhm. We're going\nto have some um alternative options if\nwe don't have the props, right? Yes.\nGreat. Kendrick is also joining me for\ntwo more workouts which will be\navailable on my membership. So, if\nyou're not Anna member, please go check\nthat out. Kendrick, where can the people\nfind you? You can find me on Instagram\nand my handle is NYC Kendrick and\nKendrick Reads Tarot. He also does\nvirtual privates, which I wholeheartedly\nrecommend you check out. And shall we\nget started? Let's get started. Let's do\nit. Do you want the headrest up or down,\nKendrick? Down. And how many springs are\nwe loading? We're going to put all of\nthem on to keep the carriage nice and\nstable. Beautiful. Yeah. All right. All\nright, everybody. So, Melanie is lying\ndown on her back with her head rest down\nflat. Um, I have done this exercise with\nthe heels on the bar, but you can also\ntake the heels down to the platform,\nwhich actually might be good for a lot\nof people. And then we're going to grab\nthe ball and we're going to place that\nin between the knees. Okay? And you're\nthen going to place your hands behind\nyour head and just nest your head in the\npalms of your hands with your elbows\nnice and wide. And if people I'm sorry\nto interrupt. If people don't have the\nball at home, what should they use\ninstead? If you don't have the ball at\nhome, you can literally use a folded up\ntowel, paper towel roll, a roll of paper\ntowels, little squish on it. Yeah. Yeah.\nYeah. Yeah. You just want something in\nbetween the knees just to keep you uh\nengaged in the inner thighs. Okay.\nYou're going to take a deep breath in\neveryone and as you exhale, squeeze the\nball gently and pull your navl in away\nfrom that ball. Then you're going to\ntake another deep breath in here. As you\nexhale, lift your head and your chest up\ntowards the ball and the knees. And\nyou're going to hold it there for eight.\nAnd this is a moment where you're really\ngoing to focus on your lower back being\nanchored into the carriage. Holding. I\ncount slow. Four. Keep breathing. Three.\nAnd two. On the inhale, you're going to\nlower down and release the grip. Inhale.\nAnd as you exhale, lift the head and the\nchest up. Squeeze the ball and pull the\nnavl into the lower back. Again, inhale\ndown. And exhale, lift up to squeeze.\nKeep doing this, everybody. Try to focus\non those lower abs as you squeeze the\nball and pull the abdominals in and\ndown. And looking up towards the ball.\nAgain, you have for four. And exhale.\nFeel those adductors working. And you\nhave three more. and exhale, lift. Good.\nTwo more. Keep synchronizing the breath.\nExhale on the exertion as you lift up.\nAnd again, one and exhale, lift up. Hold\non tighter to the ball a little bit\nfaster going down and up. Down and up.\nSo, we're really thinking about that\nupper thoracic flexion here along with\nthe cervical spine. Four and lift. Three\nand lift. And usually when my clients\nstart to get tired, I just say, \"Focus\non your breathing more. It's going to\nhelp support you. It's going to help you\nexecute.\" And down, right? Because we\ndon't want to just think about how we\nare using the muscles. Down. Four more.\nAnd four. And up. And just when they\nthink they're done, they're not for\ntwo. Last one. Hold it at the top. Stay\nthere. Now you're going to do a soft,\ncontrolled pulse up and down with the\nhead.\nup. Lift. Almost done for\nfive and four. We're going to do two\nsets of eight. Okay, so this is\nfinishing the first set. And here's the\nsecond set here. And you go eight. How\nwe going to get the rest of it?\nSix. You're almost done. Five. And four.\nAnd three. And just so we know it's not\na fluke, you're going to hold it at the\ntop for eight. And focus on the\nbreathing here. Inhale. and exhale. And\nas you're breathing, make sure that on\nyour exhale, you really feel that navl\nfunneling down to the lower back on the\ncarriage. You have two more. And two,\nand one. And lower down. Good job. Thank\nyou. I'm already sweating, man. That's\ngood. So, you can bring your knees into\nyour chest. Watch your feet. And just\nrock from side to side. Sort of\nmassaging your lower back on the\ncarriage to break up that tension that\nyou may have created there. So now\nMelanie is going to bring the ball back\nin between her knees and then the legs\nare going to go to tabletop actually\nright over the bar. You can place your\nhands behind your head again. Okay.\nShe's going to flex the feet so the\nheels are nice and flat. Take a deep\nbreath in here. As you exhale, lift your\nhead and your chest up and hold it\nthere. You're going to keep your hips\nnice and stable on the carriage. And\ntake another inhale. As you exhale,\npress the right heel forward, keeping\nthe ball in between. Good. And then\nbring it back into s center on the\ninhale and switch. Exhale, left heel\npresses out. Good. And bring it in slow.\nNow, if you don't have the ball to press\nthe heels out and feel it rolling in\nbetween the inner thighs, you can just\ntake your legs into tabletop and you can\nalternate the legs reaching out without\nthe ball or without the towel or\nwhatever you would be holding in between\nyour inner legs. Three. And bring it in.\nJust two more. And a two. And bring it\nin. And one. And bring it in. And rest\nfor a moment. Flex the heels with the\nhands behind the head. Okay. Let's take\na deep breath in. Exhale. Lift up. Hold.\nLet's say that we finish with your right\nheel. Press forward slightly. Okay. Now,\ncross your right elbow towards the left\nknee. Good. And you're going to bring\nthe knees back to center. And switch.\nExhale. Cross. If you want to lower the\nhead all the way down, you can. So that\nwould be and come back up. There you go.\nAnd lower down center. And exhale. Lift\nup and across. Almost done. Five. Feel\nthe dialogue going on between the knees\nand the navl here. Pulling in away from\nthe knees. Three. And exhale cross. Two\nmore. And inhale center. And exhale\ncross. One more. And inhale center. And\nexhale cross. Good. Bring it all in. And\nyou can rest. Nice job. Thanks. I like\nthat rolling alteration. I've never done\nthat before. You like that one? I do.\nYeah. Cool. Cool. Cool. Okay, everybody.\nMelanie just did her ab workout, her ab\nseries. We did some anterior work. Now,\nwe're going to do some posterior work.\nWe are going to place both feet on the\narches on the foot bar. And the ball is\ngoing to go in between your knees.\nAgain, your headrest is still down. Your\npalms are going to be flat to your\ncarriage. You're going to take a deep\nbreath in here. And as you exhale, just\nsqueeze the ball gently and pull the\nnavl in away from the inner thigh\nconnection. Take another deep breath in.\nAnd as you exhale, you're going to scoop\nout your core and peel your spine\nvertebrae by vertebrae from that\ncarriage, pressing the hips up,\nestablishing that diagonal line. And\nyou're going to hold for four. Feel the\nstretch across the front of the hips and\nthe engagement in the backs of the legs\nfor two. And you're going to inhale all\nthe way down, articulating your spine\nnice and supple as you sort of massage\nit back down against the carriage.\nInhale at the bottom. And as you exhale,\nscoop out the core and peel the spine\noff, establishing that diagonal line\nagain. And inhale, lowering down,\nfunneling the navl down to the lower\nback as the lower back pulls down to the\ncarriage.\nand exhale. Scoop and peel the spine\noff. Really using the arms as well. Feel\nit in the palms, the triceps, the upper\nback and shoulders. One more time to\ncome down on the inhale. Slowly\narticulating the spine against the\ncarriage. And exhale. Scoop out the\nabdominals and peel the spine off. Good.\nAnd you're going to hold it up there.\nEverybody, shift your weight onto your\nleft leg and you're going to take your\nright foot off the bar. Reach the right\nleg long. You've got your inner thighs\nfacing one another and your femurss are\nparallel. You're going to lower the hips\nall the way\ndown. And exhale, press strong through\nthe left, reach long through the right.\nGood. And three more. Inhale down. Navl\nin. And exhale. Push up. Now the\ndiagonal is from the toe all the way to\nthe shoulder. Just two more. Navl in.\nDown. And you can give yourself that\nmoment of rest on the carriage right\nbefore you press back up. Extending\nthrough the front of the left hip. Last\none. Inhale\ndown and exhale. Press up with the left.\nReach long with the right. Hold it up\nthere. Bring your right foot back down\nto the bar. And then you're going to\narticulate your spine all the way back\ndown. Good job.\nWhoa. You're handing me my ass. Rocking\nyour knees side to side.\nNow, something I like about bridges,\nwhich I think a lot of people don't\nassume is that it is a core exercise,\nright? Yeah. Yeah. So, I think often we\nthink about it as being so hamstring and\nglute focused, but all of that\narticulation goes so beautifully into\nthe core, right? The core is very\nactive. It's very responsive\nduring those bridges. I like that you\ntook us there. Well, we're going to go\nback there, but on the other side, about\nto like it on the left side. Okay. Yes.\nHere we go. Okay, everybody. Palms are\nflat. You're going to take a deep breath\nin here. As you exhale, squeeze the ball\nand pull the navel in. Scoop out the\ncore. Peeling the spine away from the\ncarriage. Feel the arms at the top of\nthe press. Hold for four. Hold for\nthree. Hold for two. Hold for one.\nYou're going to inhale. Pull the navl in\nand down towards the lower back. As you\narticulate that\nspine, feel the hips settle. And exhale.\nScoop in. Peel it back off. Reconnecting\nto the heels, the hamstrings, the\nglutes, upper back, and shoulders. Down\nthrough the fingertips. And lower\ndown.\nGood. And exhale. Scoop and peel it off.\nThere you go. Keep it going here. A lot\nof times with clients, especially if\nthey're new, right, they fidget with the\nfeet a lot or their feet aren't even\nparallel. They might be like in a\nPilates Vshape or something like that,\nright? And so it really does take a\nmoment of pause for them to feel what\ntheir feet are like in parallel. I feel\nlike sometimes the feet are a little bit\nof an afterthought. Absolutely. We take\nthem for granted. Sometimes folks have\nsome interesting rotation stuff\nhappening in the hips which goes to the\nfeet. Yes. All connected. Yeah. And\nestablish that diagonal. Hold it there.\nYou're going to shift your weight to the\nright. Left leg is up. Good. Hold. And\ninhale. Lowering\ndown. And as you exhale, press through\nthe right. Reach long through the left\ninner leg. Good. And inhale down. And\nwhat I usually say with that inner leg\nis that you're reaching from the groin\npast the knee through the ankle. Feel\nthe arch in the big toe. Twice more.\nInhale\ndown and exhale. Feel the extension in\nthe hip just like you feel on the top of\nthe ankle. And one more. Inhale down.\nNavl in. And reinvigorate those arms.\nPress. And left foot goes down. And\nyou're going to articulate the spine\ncoming all the way down. Pulling the\nnavl in to the lower back.\nGood job. Thank you. Yes. All right,\nKendrick, take us away. What's up next?\nOkay, so we are going to do a plank\nseries next. Melanie is going to go\nprone on her carriage. Her feet are\ngoing to be on the edge of the platform,\nthe top edge. So the crevice of the toes\nwhere they meet the balls of the feet\nare there. And then her hands are going\nto be on the sides of the shoulder\nblock. The wrists are going to be\nstraight aligned with the rest of the\nforearm. Okay? And then the knees are\ngoing to come back to the edge of your\ncarriage just to give you a little bit\nmore real estate and room. Take a deep\nbreath in here, Melanie. And you're\ngoing to exhale, rounding your spine,\npulling your navl in. Everybody, make\nsure that your knees are really together\nhere, as well as the ankles, cuz you\nwant that inner leg connection that\nwe've been practicing the whole time\nwith the ball. Take another deep breath\nin here. And as you exhale, you're going\nto lift your knees up off of the\ncarriage, and you're going to hold for\nfour, hold for three, hold for two. Keep\nthe core held, right? And you're going\nto inhale, lightly, tap the knees down,\nfeel the core engagement, and exhale,\nlift up.\nand inhale tap. Seven very light tap and\nexhale to\nlift and inhale tap. So these are kind\nof slow and steady. You know, it\ndefinitely does start to feel very\num strong in the core after the first\nfour. You're going to feel it right\naway. Three more. Three. Navl and exhale\nand up. So you're pulling the navl into\nthe lower back towards the ceiling. One\nmore tap. Lift it up and hold. Okay.\nTurn the knees to the left. Good. Pull\nthe abs and coming through center and\nturn them to the right and pull the abs\nin center. And turn them to the left and\nbring it center. Now bring them to the\nright. And hold them to the right. Keep\nthe knees to the right everybody.\nInhale. As you exhale, push all the way\nforward. Feel the glutes and that left\nhip. Good. Abs in. Bend the knees into\nthe right elbow. And exhale pushing out.\nFeel that extension in the front of the\nhips. Navl in away from the knees as you\ndraw them into the elbow. Two more\ntimes, everybody. Exhale.\nPush and bring it in. And I know we\ntalked about this before. Press it out\nand hold. Hold it there. You're going to\ndo a pike. Pull the hips up. Good. And\nexhale out. Just press and inhale. Pull\nup. And exhale. Pushing out. Just two\nmore. And inhale, pull up. You can do\nit. You got this. And exhale, pushing\nout. Just one more, Mel. And inhale up.\nAnd exhale, push out. And we'll take a\nbreak after this. Bring the knees in to\nthe right elbow and come through center.\nAnd then you're going to bring it down.\nWow, that was great. And horrible at the\nsame time. Yay. Oh my gosh. Okay, we do\nit on the other side. Yes, we do it on\nthe other side. Okay. All right,\neverybody. You're going to take a deep\nbreath in. As you exhale, you're going\nto round your spine, pulling the navl\ninto the lower back. Take another deep\nbreath in. And as you exhale, lift the\nknees up and hold for four. Hold for\nthree. Hold for two. And you're going to\ninhale and tap the knees down. And\nexhale, lift them up. And as you do\nthis, you do still want to feel the\ntraction that your feet have on the\nplatform and the forearms and the elbows\non the carriage. If your arms start to\nfeel like they're getting a little\nloose, you can kind of gently press into\nthe shoulder blocks. And just remind\nyourself to keep the shoulders engaged\non the upper back. One more. And last\none to tap, lift up, and hold. Turn the\nknees to the right. To the right.\nUh-huh. There you go. And bring it to\nthe center. And now turn it to the left.\nAnd bring it center again. To the right.\nAnd bring it center. Last one. To the\nleft. And hold it to the left. Inhale.\nAs you exhale, push all the way forward.\nFeel the glutes and the hips connect.\nGood. Abs in. And bend the knees into\nthe left elbow. And exhale. Pushing\nforward. Good. Feel that right side very\nmuch in. There you go. Very connected\nlaterally on the right side. And exhale.\nBring it in. And last one. You're going\nto keep the legs straight. Let's take it\nup to your pike. And up. And exhale.\nPushing out through those toes. And\ninhale pulling up. Good. Feel the\nconnection through both of the legs. And\npress out. Just two more. And inhale,\npulling the navl up. And feel that core\nconnection as you push out through the\nlegs. And one more. Navl in and pulling\nup to the ceiling. Exhale pushing out.\nAnd bring it in. And then you're going\nto come to the center and bring the\nknees down.\nYes. Wow. I'm officially deceased.\nLove\nit. Thank you for doing all of that.\nThank you for keeping my ass thoroughly\ntoday. All right. Well, that was pretty\ngood. All right. Is that it? Yes, that\nis it. Thank you so much. You're\nwelcome. I was going to say you're done,\nbut I'm done. You're done, too.\nKendrick, thank you so much for joining\nme today. Thank you for having me. My\npleasure. Thoroughly kicked my butt. If\nyou guys want to see more of Kendrick,\nplease comment down below and let me\nknow. You can also sign up for my\nmembership. So, I'm fully out of breath.\nThere are two more workouts featuring\nKendrick that you can access this week.\nKendrick, tell the people where they can\nfind you again. You can find me on\nInstagram at NYC Kendrick. Yes. And he\nis offering tarot readings, which I have\ndone with him before. They're excellent,\nas well as virtual privates. Please\nreach out to him. He's excellent. Thank\nyou so much to my members for all of\nyour support. Extra special thanks to\nthe folks who've been with me for 6\nmonths or more. And super duper extra\nspecial thanks to the people who've been\nwith me for over a year. Some of you\nalmost two years, which is absolutely\ncrazy. Check out Kendrick's other videos\nwith me in the membership and we'll see\nyou next time.",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=hv31gHbZtRk",
+        "category": "reformer_core"
+      }
+    },
+    {
+      "content": "[Music]\nhi everyone it's Jinta from posture\ntonic today I'm going to take you\nthrough a reformer on the mat workout\nwhich means we're going to mimic a lot\nof the reforma exercises just using a\nmat today and Sliders or you could\nsubstitute for some socks if you have a\nslippery surface or Tupperware lids for\non carpet and then just some like hand\nweights as well so regular dumbbells\ntoday I've just got half a kilogram so\nyou could grab up to maybe one or two\nkilograms and we're just going to flow\nthrough a 35 minute workout here we've\ngot a timer today 45 seconds on each\nexercise with a 15 second little rest\nokay it's going to be really really\nsizzling through that core and shoulders\nand the glute so that's our focus and\nwe're going to just breathe through it\nusing those Pilates principles so let's\nstart first down onto your hands and\nknees beautiful take an inhale lowering\nthe chest tipping your tailbone High Gaz\nis looking forward and use an exhale as\nyou round through the spine pushing\nthrough those hands and lifting up\nthrough the belly taking your gaze to\nyour\nnavl and just keep moving in and out of\nthose two shapes here rolling the\nshoulders back for your nice cow\nstretch and then exhaling popping the\nchest up for your cat stretch\n[Music]\nbeautiful taking 15 seconds rest go\nahead and grab one of your dumbbells\nhere place it into the right hand from\nhere we're going to be moving into our\ncat Cow for our bird dog so we're going\nto extend end the arm and leg in\nopposition and then round through the\nspine as you come in through the middle\nlet's go inhale to reach lengthen the\narm and leg and then round through that\nspine here as you curl in drawing up\ntight through the\ncore using that left hand to really\nstabilize this movement movement keeping\nthe hips and shoulders\nlevel give that left foot a big squeeze\nall right from here we'll move to the\nsecond side in 10 seconds time so\ndumbbell in the left\nhand using that shoulder strength on\nthat right side\nlet's go ahead and extend the right leg\nthis time reaching the left arm low\ncurling in through the\ncenter inhale breath fine length\nbeautiful popping that dumbbell to the\nside preparing ready for our plank to\nPike so from here we going to Pike those\nhips up on your exhale breath you're\nresting and I'll tell you when to start\nand we float forward to our plank ready\nlet's go exhale pking your hips up\ntowards the\nsky and inhale to transfer those\nshoulders over the wrist squeezing the\nentire body so keep moving in and out of\nthose two shapes here\ntaking a little rest here we're going to\nset up for some big hip circles taking\nthe right knee out to the side and down\nfour point\nkneeling let's begin floating the right\nknee out to the side big circle up\ntowards the sky keeping the knee bent\nand then we lower it down to graze past\nthe mat taking that exhale open inhale\nto Circle\n[Music]\nlast one there coming up those wrists\nfor a second big circle taking a little\nrest we'll just be moving to the second\nside\nokay four point kneeling floating the\nleft knee out to the side squeezing the\nglute lifting the knee up to big circle\ndown\n[Music]\nmake that one your last\none go ahead and stand up we're going to\ntake a big step back with the right foot\nfinding a big arabest lunge and a little\nback bend as we've reach the arms up to\nthe sky so meet me here stepping the\nright foot back inhale breath reach the\narms and then step that foot back in\nwe'll alternate sides left foot steps\nback little back bend the same time\nyou're gliding the hips forward feeling\nthat stretch through the\nhips keep going here\n[Music]\nbeautiful all right finishing off that\nlast one turn into a big sumo squat so\nfeet are turned out going to be taking\nsome big sweeps at the bottom of the\narms and take an inhale at the top so\nexhale at the bottom inhale at the top\nlet's\ngo this will complete our warm up so\nreally sinking that breath here getting\nin tune with that body we about to hit\nour core nice and\nstrong beautiful work all right we need\nto fold our mat up so that we can come\ninto some sliding space so grab your\nsliders or your\nsocks pop them underneath your feet and\nthen come down onto your hands onto the\nmat slide out into your plank from here\nexhaling we're pcking our hips up taking\na gaze at those knees floating back out\ninto our plank so plank to\nPike big exhale to slide the feet\ntowards the mat the hands nice strong\nplank hold through the middle\nyou need to think about curling through\nthat upper body with that pipe so you\ntuck your chin towards your\nchest take a little breather you need it\nbetween these ones next up we'll go into\na mountain CL that I'll demonstrate\nbringing right knee in and then left\nright knee left knee\nready in two in one you're in a plank\npull one knee in and switch just going\nto strongly push those hands down into\nthe\nmat keep going you're a halfway here go\nto your elbows if you need to modify\nthat will also\n[Music]\nwork okay take your\nrest next up you'll take a plank we're\ngoing to send the left knee over to the\nright side all the way through and we a\nnice side plank so we're going to stay\non that same side each time let's go\nleft knee comes in and across lifting\nthe right arm up towards the sky\nit's a nice strong one keep going you've\ngot 10 more\nseconds and then coming to rest we have\nsweat\nalready how are you guys going we're\ngoing to do that on the second side so\nthe right knee will lead the the\nmovement moving into that side plank all\nright ready let's go right knee comes in\nslide it back and side\nplank good you don't need to rush these\nmovements you want to go nice and\nslow you really feel at the best\n10 seconds to\ngo all right moving on to our legs here\nnow going to grab one of those\ndumbbells and the slider will be\nunderneath just your right foot left\nfoot goes onto the mat Square those\nhips okay inhale Slide the back leg away\nholding it at the bottom as we pass that\ndumbbell underneath and we're sliding\nthat back foot in to Stand Tall passing\nthe dumbbell at the top so long\nArabesque\nlunge finding that long line from your\nhead all the way to your back heel and\nthen really push into that front left\nheel to pull your back in this back\nsliding leg is quite light all the works\nin this front leg to drag it back\nin really tipping your weight forward\nand your hips back Glide it back\n[Music]\nin good finish off this last one going\nto take a breather next up we'll be\nholding it down dumbbell in the right\nhand tuck the back leg in\nand extend the arm and leg for our\nscooter okay so up we go Sliding Away\nexhaling back in pressing the leg\naway and\nin\nslow and purposeful here feel that\ntension to that left side\ncheek reach\nokay take a little rest next up we're\ngoing to hold this lunge here now\npullers at your chest or dumbbell we're\ngoing to take a little slide out back in\nand then a Tippy bird lift and lower so\nwe lower down keep the tension on that\nfront leg and we draw in through the\nback leg just a couple inches pull it\nback to Long Arabesque dropping the\nchest down and\nup stay low pull sit in slide a little\nout dropping the chest lower and lift\nback to neutral\n[Music]\nit's the\nkiller super\nslow we're out of this leg in\nfive pull it all the way in Well Done\npop that slider underneath the left foot\ntherefore the right leg's going to be\ndoing the work so we're getting ready\nfor that long hour of best passing the\ndumbbell overhead and underneath that\nthigh big breath in slide it\naway exhale push the that away\nlast one\nhere all right taking those 15 seconds\ntap out the glue shake it off whatever\nyou need we have the ball the dumbbell\nin the right hand coming down into that\nArabesque meet me\nhere okay tucking that back leg in all\nthe way and then reaching the arm this\ntime with the back leg keeping the hips\nSquare to the\nfront still using that exhale on the way\nin inhale to find length wrapping the\nribs in\nbeautiful all right this was the booty\nburner finisher now so it was Arabesque\ndumbbell in at your chest you're sliding\nin a little\nback out lowering the chest\nlifting okay let's go hold slide it in a\nlittle slide it back lower the chest\nlift the chest\nthat one really was a killer all right\nshaking off that leg coming onto the\nleft foot onto the mat we're going to\ncome into air our lateral here and just\na slow drag all the way back\nin okay so go ahead we're going to reach\nthe dumbbell down towards the left foot\nand slide back up\nokay next up we'll hold it down we're\ngoing to come in with the skater so\nslide all the way in slide all the way\nout we're staying low through this left\nside and then if you wanted to add on\nreaching the arm out with the dumbbell\nlet's go hold it down sliding carefully\nand slowly in\nall right take a little breather last\none on this setup we'll be holding it\ndown and this time sliding in an inch an\nin so just a pulse in and open a little\nbit\nmore okay let's get down hold it there\ndumbbell in at your chest your chest is\nopen and\nproud squeezing right down into that\nheel send that energy up into that\nhamstring and glute\n[Music]\nlast three two and one awesome guys so\nlet's come down into a kneeling position\nyou don't need to slide up for this one\nso just kneeling extend your right leg\nand we're going to bring for those\ndumbbells in actually at your chest\ncoming to our sides over with a reach so\njoin me here all right so you're tipping\nover big reach up first and then dive\nover hold it there go ahead reach those\ndumbbells\nup pushing your hips slightly forward so\nyour head to step right over those knees\nand\nhips h a little bit into those overl\nhere\nnow all right pop those dumbbells down\ncoming down onto your forearms with the\nsliders underneath your\nfeet so here all right from here we're\ngoing to be pulling those knees just in\ntowards your right elbow so on a\ndiagonal line and then pressing back if\nthat's too much just one side so the\noutside knee to the opposite\nelbow so either double knee tuck or take\nit just to a single you can choose\nkeep pushing down into those forearms to\nstay strong through that upper body oh\nwe have\nfive so good all right straight up I'm\ngoing to take it to the other side for\nour legs so we need one slider\nunderneath left foot so we're going to\ncome into that lateral lunge first\nsliding The Carriage not on a reformer\nsliding the slider away using that\nexhale to push into the mat definitely\nfeels like I'm on a reforma r now\nopening the cage shutting the carriage\nsame same slide it\naway and drag it back\nin taking that ball down towards that\nfoot here if you'd like to progress\n[Music]\nbeautiful all right taking a rest you'll\nbe then moving into our skater in and\nout with that slider\nget low slide out slide back in option\nto add the arms out to the side passing\nin the middle\nstaying low through that right\nleg okay coming up just the last one for\nthese legs for today so be holding it\ndown and this one was sliding in an inch\nout an inch in an inch out an\ninch let's go slide it out hold it there\ndrag it in just a little to then slide\nback out\nall right let's take that slider away it\ndown onto the mat right leg right shin\nready for those sides over so extending\nthat left leg here\nnow dumbbells are in at your shoulders\nthe chest we're diving over holding that\nside Lan as we reach the arms up and\noverhead Ro to your chest and then lift\nokay make that one your last one great\nwork pop those dumbbells down you're\ngoing to come down onto those\nsliders ready for those obli knee tops\nall right onto those forearms hold it\nthere you're tucking your knees in\ntowards the left side and slide back out\np in and extend back to plank option to\njust take that right knee over across\nyour body\nall right keep up that effort you've got\ntwo more exercises before we cool down\ntogether okay let's go make a little bit\nmore mat you'll still need your sliders\nyou're going to lay down now so just the\nsliders and have the done bells to the\nside of your mat the Siders will go\nunderneath your\nfeet all right grab onto those dumbbells\nroll yourself up into a bridge and we're\ngoing to slide one leg away keeping the\nhips High drag that SL slider back in\nother side left leg\nextends and we pull it back in keep\nreaching your dumbbells up towards the\nsky if you'd like to progress take a\nbend and extend of the arms\nkeep pushing those hips up high feeling\nthose hamstrings\n[Music]\nnow roll your spine all the way down\ntake a rest we just going to hold it up\nglute Bridge pulses to finish it off the\narms will be out into a wide B your hips\nwill be high we lower down halfway and\nwe drive back up all right let's go hips\nare high halfway down squeeze back\nup keeping the feet right underneath\nyour knees\nlast couple of squeezes let's go press\nit right up lower down and lift all\nright last one roll your spine all the\nway down let's take a hold of those\nknees give yourself a big hug P those\nknees in\nand then just open those knees out to\nthe side big circle pull the knees in\nyou can close down your eyes if you wish\nbig circle open and\n[Applause]\naround flushing out those\nlegs last\none and extend your left leg long grab\nhold of that right foot coming into a\nhalf happy baby so we're going to pull\nthe knee down to towards the floor\ntrying to keep both hipbones pressing\ndown onto the\nground and again you might like to just\nclose those eyes\ndown feeling that hip openness stretch\nbreathe into those abductors\nall right let's swap sides pulling the\nleft knee in grabbing hold of the foot\nextending the right\nleg taking that knee out to the side\npull it down towards the mat\nstay for another\ninhale stay for the\n[Music]\nexhale beautiful let's take that same\nknee across the body here now as we open\nout the arm to the side and taking your\nglance towards that open arm\nif you'd like to deepen the stretch you\ncould extend that top leg holding onto\nthe toes\n[Music]\nand slowly returning back in we m in a\nSt positions so go ahead and roll\nup and in this setup here we'll take a\nspine twist so grabbing the top right\nleg or just weave it over the top\nsitting up tall hooking that arm in and\njust gazing over the right\nshoulder the same shoulder as the knee\ntwisting right around but still stay\nseated nice and tall\ngood let's SL Sid here\nnow Hing that leg in sitting up tall\ntake that twist\ngood and then just crossing those legs\nin the center of your mat takeing a big\nreach up with your right arm and we'll\ntake a side Bend\nhere in this setup we're going to stay\nleaning over just twisting your chest\ndown towards the floor\nand twisting up towards the\nsky and over to the other\nside pushing the out away good last\nbreath in reach the arms up towards the\nsky feeling up the belly take it into\nthe heart hands to prayer\nexhaling out great work everyone that\nwas a little spicy that was our reforma\non the mat workout I hope that you\nenjoyed do let me know if you did in the\ncomments section down below I read every\nsingle comment and it just truly makes\nmy day when I see a new comment come\nthrough so check every single one big\nshout out to my incredible postr tonic\nfamily here thank you for supporting me\nwith the memberships if you'd like to\njoin there's a join button down below\nthis will help to support my channel so\nI can keep on providing more of these\nworkouts and our monthly challenges\nwhich are very popular so I'm just C\nfrom posture tonic and I will see you\nfor more workouts really soon",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=hMN3Kvykei4",
+        "category": "reformer_inspired_full_body"
+      }
+    },
+    {
+      "content": "[Music]\nhi everyone it's Jinta from posture\ntonic today I'm going to take you\nthrough a reformer on the mat workout\nwhich means we're going to mimic a lot\nof the reforma exercises just using a\nmat today and Sliders or you could\nsubstitute for some socks if you have a\nslippery surface or Tupperware lids for\non carpet and then just some like hand\nweights as well so regular dumbbells\ntoday I've just got half a kilogram so\nyou could grab up to maybe one or two\nkilograms and we're just going to flow\nthrough a 35 minute workout here we've\ngot a timer today 45 seconds on each\nexercise with a 15 second little rest\nokay it's going to be really really\nsizzling through that core and shoulders\nand the glute so that's our focus and\nwe're going to just breathe through it\nusing those Pilates principles so let's\nstart first down onto your hands and\nknees beautiful take an inhale lowering\nthe chest tipping your tailbone High Gaz\nis looking forward and use an exhale as\nyou round through the spine pushing\nthrough those hands and lifting up\nthrough the belly taking your gaze to\nyour\nnavl and just keep moving in and out of\nthose two shapes here rolling the\nshoulders back for your nice cow\nstretch and then exhaling popping the\nchest up for your cat stretch\n[Music]\nbeautiful taking 15 seconds rest go\nahead and grab one of your dumbbells\nhere place it into the right hand from\nhere we're going to be moving into our\ncat Cow for our bird dog so we're going\nto extend end the arm and leg in\nopposition and then round through the\nspine as you come in through the middle\nlet's go inhale to reach lengthen the\narm and leg and then round through that\nspine here as you curl in drawing up\ntight through the\ncore using that left hand to really\nstabilize this movement movement keeping\nthe hips and shoulders\nlevel give that left foot a big squeeze\nall right from here we'll move to the\nsecond side in 10 seconds time so\ndumbbell in the left\nhand using that shoulder strength on\nthat right side\nlet's go ahead and extend the right leg\nthis time reaching the left arm low\ncurling in through the\ncenter inhale breath fine length\nbeautiful popping that dumbbell to the\nside preparing ready for our plank to\nPike so from here we going to Pike those\nhips up on your exhale breath you're\nresting and I'll tell you when to start\nand we float forward to our plank ready\nlet's go exhale pking your hips up\ntowards the\nsky and inhale to transfer those\nshoulders over the wrist squeezing the\nentire body so keep moving in and out of\nthose two shapes here\ntaking a little rest here we're going to\nset up for some big hip circles taking\nthe right knee out to the side and down\nfour point\nkneeling let's begin floating the right\nknee out to the side big circle up\ntowards the sky keeping the knee bent\nand then we lower it down to graze past\nthe mat taking that exhale open inhale\nto Circle\n[Music]\nlast one there coming up those wrists\nfor a second big circle taking a little\nrest we'll just be moving to the second\nside\nokay four point kneeling floating the\nleft knee out to the side squeezing the\nglute lifting the knee up to big circle\ndown\n[Music]\nmake that one your last\none go ahead and stand up we're going to\ntake a big step back with the right foot\nfinding a big arabest lunge and a little\nback bend as we've reach the arms up to\nthe sky so meet me here stepping the\nright foot back inhale breath reach the\narms and then step that foot back in\nwe'll alternate sides left foot steps\nback little back bend the same time\nyou're gliding the hips forward feeling\nthat stretch through the\nhips keep going here\n[Music]\nbeautiful all right finishing off that\nlast one turn into a big sumo squat so\nfeet are turned out going to be taking\nsome big sweeps at the bottom of the\narms and take an inhale at the top so\nexhale at the bottom inhale at the top\nlet's\ngo this will complete our warm up so\nreally sinking that breath here getting\nin tune with that body we about to hit\nour core nice and\nstrong beautiful work all right we need\nto fold our mat up so that we can come\ninto some sliding space so grab your\nsliders or your\nsocks pop them underneath your feet and\nthen come down onto your hands onto the\nmat slide out into your plank from here\nexhaling we're pcking our hips up taking\na gaze at those knees floating back out\ninto our plank so plank to\nPike big exhale to slide the feet\ntowards the mat the hands nice strong\nplank hold through the middle\nyou need to think about curling through\nthat upper body with that pipe so you\ntuck your chin towards your\nchest take a little breather you need it\nbetween these ones next up we'll go into\na mountain CL that I'll demonstrate\nbringing right knee in and then left\nright knee left knee\nready in two in one you're in a plank\npull one knee in and switch just going\nto strongly push those hands down into\nthe\nmat keep going you're a halfway here go\nto your elbows if you need to modify\nthat will also\n[Music]\nwork okay take your\nrest next up you'll take a plank we're\ngoing to send the left knee over to the\nright side all the way through and we a\nnice side plank so we're going to stay\non that same side each time let's go\nleft knee comes in and across lifting\nthe right arm up towards the sky\nit's a nice strong one keep going you've\ngot 10 more\nseconds and then coming to rest we have\nsweat\nalready how are you guys going we're\ngoing to do that on the second side so\nthe right knee will lead the the\nmovement moving into that side plank all\nright ready let's go right knee comes in\nslide it back and side\nplank good you don't need to rush these\nmovements you want to go nice and\nslow you really feel at the best\n10 seconds to\ngo all right moving on to our legs here\nnow going to grab one of those\ndumbbells and the slider will be\nunderneath just your right foot left\nfoot goes onto the mat Square those\nhips okay inhale Slide the back leg away\nholding it at the bottom as we pass that\ndumbbell underneath and we're sliding\nthat back foot in to Stand Tall passing\nthe dumbbell at the top so long\nArabesque\nlunge finding that long line from your\nhead all the way to your back heel and\nthen really push into that front left\nheel to pull your back in this back\nsliding leg is quite light all the works\nin this front leg to drag it back\nin really tipping your weight forward\nand your hips back Glide it back\n[Music]\nin good finish off this last one going\nto take a breather next up we'll be\nholding it down dumbbell in the right\nhand tuck the back leg in\nand extend the arm and leg for our\nscooter okay so up we go Sliding Away\nexhaling back in pressing the leg\naway and\nin\nslow and purposeful here feel that\ntension to that left side\ncheek reach\nokay take a little rest next up we're\ngoing to hold this lunge here now\npullers at your chest or dumbbell we're\ngoing to take a little slide out back in\nand then a Tippy bird lift and lower so\nwe lower down keep the tension on that\nfront leg and we draw in through the\nback leg just a couple inches pull it\nback to Long Arabesque dropping the\nchest down and\nup stay low pull sit in slide a little\nout dropping the chest lower and lift\nback to neutral\n[Music]\nit's the\nkiller super\nslow we're out of this leg in\nfive pull it all the way in Well Done\npop that slider underneath the left foot\ntherefore the right leg's going to be\ndoing the work so we're getting ready\nfor that long hour of best passing the\ndumbbell overhead and underneath that\nthigh big breath in slide it\naway exhale push the that away\nlast one\nhere all right taking those 15 seconds\ntap out the glue shake it off whatever\nyou need we have the ball the dumbbell\nin the right hand coming down into that\nArabesque meet me\nhere okay tucking that back leg in all\nthe way and then reaching the arm this\ntime with the back leg keeping the hips\nSquare to the\nfront still using that exhale on the way\nin inhale to find length wrapping the\nribs in\nbeautiful all right this was the booty\nburner finisher now so it was Arabesque\ndumbbell in at your chest you're sliding\nin a little\nback out lowering the chest\nlifting okay let's go hold slide it in a\nlittle slide it back lower the chest\nlift the chest\nthat one really was a killer all right\nshaking off that leg coming onto the\nleft foot onto the mat we're going to\ncome into air our lateral here and just\na slow drag all the way back\nin okay so go ahead we're going to reach\nthe dumbbell down towards the left foot\nand slide back up\nokay next up we'll hold it down we're\ngoing to come in with the skater so\nslide all the way in slide all the way\nout we're staying low through this left\nside and then if you wanted to add on\nreaching the arm out with the dumbbell\nlet's go hold it down sliding carefully\nand slowly in\nall right take a little breather last\none on this setup we'll be holding it\ndown and this time sliding in an inch an\nin so just a pulse in and open a little\nbit\nmore okay let's get down hold it there\ndumbbell in at your chest your chest is\nopen and\nproud squeezing right down into that\nheel send that energy up into that\nhamstring and glute\n[Music]\nlast three two and one awesome guys so\nlet's come down into a kneeling position\nyou don't need to slide up for this one\nso just kneeling extend your right leg\nand we're going to bring for those\ndumbbells in actually at your chest\ncoming to our sides over with a reach so\njoin me here all right so you're tipping\nover big reach up first and then dive\nover hold it there go ahead reach those\ndumbbells\nup pushing your hips slightly forward so\nyour head to step right over those knees\nand\nhips h a little bit into those overl\nhere\nnow all right pop those dumbbells down\ncoming down onto your forearms with the\nsliders underneath your\nfeet so here all right from here we're\ngoing to be pulling those knees just in\ntowards your right elbow so on a\ndiagonal line and then pressing back if\nthat's too much just one side so the\noutside knee to the opposite\nelbow so either double knee tuck or take\nit just to a single you can choose\nkeep pushing down into those forearms to\nstay strong through that upper body oh\nwe have\nfive so good all right straight up I'm\ngoing to take it to the other side for\nour legs so we need one slider\nunderneath left foot so we're going to\ncome into that lateral lunge first\nsliding The Carriage not on a reformer\nsliding the slider away using that\nexhale to push into the mat definitely\nfeels like I'm on a reforma r now\nopening the cage shutting the carriage\nsame same slide it\naway and drag it back\nin taking that ball down towards that\nfoot here if you'd like to progress\n[Music]\nbeautiful all right taking a rest you'll\nbe then moving into our skater in and\nout with that slider\nget low slide out slide back in option\nto add the arms out to the side passing\nin the middle\nstaying low through that right\nleg okay coming up just the last one for\nthese legs for today so be holding it\ndown and this one was sliding in an inch\nout an inch in an inch out an\ninch let's go slide it out hold it there\ndrag it in just a little to then slide\nback out\nall right let's take that slider away it\ndown onto the mat right leg right shin\nready for those sides over so extending\nthat left leg here\nnow dumbbells are in at your shoulders\nthe chest we're diving over holding that\nside Lan as we reach the arms up and\noverhead Ro to your chest and then lift\nokay make that one your last one great\nwork pop those dumbbells down you're\ngoing to come down onto those\nsliders ready for those obli knee tops\nall right onto those forearms hold it\nthere you're tucking your knees in\ntowards the left side and slide back out\np in and extend back to plank option to\njust take that right knee over across\nyour body\nall right keep up that effort you've got\ntwo more exercises before we cool down\ntogether okay let's go make a little bit\nmore mat you'll still need your sliders\nyou're going to lay down now so just the\nsliders and have the done bells to the\nside of your mat the Siders will go\nunderneath your\nfeet all right grab onto those dumbbells\nroll yourself up into a bridge and we're\ngoing to slide one leg away keeping the\nhips High drag that SL slider back in\nother side left leg\nextends and we pull it back in keep\nreaching your dumbbells up towards the\nsky if you'd like to progress take a\nbend and extend of the arms\nkeep pushing those hips up high feeling\nthose hamstrings\n[Music]\nnow roll your spine all the way down\ntake a rest we just going to hold it up\nglute Bridge pulses to finish it off the\narms will be out into a wide B your hips\nwill be high we lower down halfway and\nwe drive back up all right let's go hips\nare high halfway down squeeze back\nup keeping the feet right underneath\nyour knees\nlast couple of squeezes let's go press\nit right up lower down and lift all\nright last one roll your spine all the\nway down let's take a hold of those\nknees give yourself a big hug P those\nknees in\nand then just open those knees out to\nthe side big circle pull the knees in\nyou can close down your eyes if you wish\nbig circle open and\n[Applause]\naround flushing out those\nlegs last\none and extend your left leg long grab\nhold of that right foot coming into a\nhalf happy baby so we're going to pull\nthe knee down to towards the floor\ntrying to keep both hipbones pressing\ndown onto the\nground and again you might like to just\nclose those eyes\ndown feeling that hip openness stretch\nbreathe into those abductors\nall right let's swap sides pulling the\nleft knee in grabbing hold of the foot\nextending the right\nleg taking that knee out to the side\npull it down towards the mat\nstay for another\ninhale stay for the\n[Music]\nexhale beautiful let's take that same\nknee across the body here now as we open\nout the arm to the side and taking your\nglance towards that open arm\nif you'd like to deepen the stretch you\ncould extend that top leg holding onto\nthe toes\n[Music]\nand slowly returning back in we m in a\nSt positions so go ahead and roll\nup and in this setup here we'll take a\nspine twist so grabbing the top right\nleg or just weave it over the top\nsitting up tall hooking that arm in and\njust gazing over the right\nshoulder the same shoulder as the knee\ntwisting right around but still stay\nseated nice and tall\ngood let's SL Sid here\nnow Hing that leg in sitting up tall\ntake that twist\ngood and then just crossing those legs\nin the center of your mat takeing a big\nreach up with your right arm and we'll\ntake a side Bend\nhere in this setup we're going to stay\nleaning over just twisting your chest\ndown towards the floor\nand twisting up towards the\nsky and over to the other\nside pushing the out away good last\nbreath in reach the arms up towards the\nsky feeling up the belly take it into\nthe heart hands to prayer\nexhaling out great work everyone that\nwas a little spicy that was our reforma\non the mat workout I hope that you\nenjoyed do let me know if you did in the\ncomments section down below I read every\nsingle comment and it just truly makes\nmy day when I see a new comment come\nthrough so check every single one big\nshout out to my incredible postr tonic\nfamily here thank you for supporting me\nwith the memberships if you'd like to\njoin there's a join button down below\nthis will help to support my channel so\nI can keep on providing more of these\nworkouts and our monthly challenges\nwhich are very popular so I'm just C\nfrom posture tonic and I will see you\nfor more workouts really soon",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=hMN3Kvykei4&t=1s",
+        "category": "reformer_inspired_core"
+      }
+    },
+    {
+      "content": "what's up everyone mikayla here with\nyour 10 minute\ninsane core slider workout we're going\nto be sculpting and strengthening\nyour abdominal muscles today now if you\ndon't have a set of sliders at home\nthat's okay you can always use paper\nplates or if you have a non-carpeted\nfloor\njust throw on a pair of socks anything\nthat will allow you to glide across the\nfloor as we're working our core\nmuscles so let's get to it\nall right for our first move we have\nmountain climbers\nso place those sliders down so they can\ngo onto your feet and get into\na plank position here\nflat line with the body alternating\nknees here we go\nexhale inhale\ngood so today intervals will be 45\nseconds on and 15 seconds\nrest so after this you get a little\nbreather as i explain\nthe next exercise\ngood pushing away from the floor glutes\nare turned on\nso\n[Music]\nall right now we're coming on to our\nforearms here\nfinding a low plank then slide the leg\nout to the side\nback to center and the other leg so\nwe're alternating sides here\nhere we go get into that low plank\nslide out and in\ngood using your breath exhale\ninhale\nnice belly into the spine here tighten\nup the core\nall right to come on to your right elbow\nhere\nand other hand comes in front top leg\nslides in and out to modify\njust drop that bottom knee\nthis workout is no joke here we go you\nguys\nget up slide it in and out\ngood exhale inhale\nyou can do it come on push push push\n[Music]\nkeep those hips up\n[Music]\n[Music]\nall right flip to the other side\nbring those sliders with you now we're\ncoming on to left elbow\nand other arm is in front every night\nyou gotta come up into that side plank\ntop leg\ncomes in van out good again if at any\npoint you need to\ndrop that bottom knee then you can do it\nbut see\njust how long you can last with those\nhips up\n[Music]\nall right take a breather now we're\nflipping around\nputting the sliders onto our heels\nand we are leaning back slightly\nextending one leg bringing it back\nsliding the other heel out bringing it\nback here we go\n[Music]\ngood now what you want to focus on on\nthis one\nis to really press that heel into the\nground\nand keep a flat long line through your\nback\nso pulling up nice and tall you don't\neven really have to lean back that far\nfor this one to feel it\njust draw those legs in towards you\nand press into the floor\n[Music]\nthe shoulders are down and back\n[Music]\nall right stay here place the soles of\nyour feet onto the sliders\ndrawing your knees in towards you out\nopen close and to modify for this one\nyou can always just plant your hands\nbehind you like this for support here we\ngo knees in\nout open close exhale\ninhale\n[Music]\ngood nice and wide through that upper\nbody here\n[Music]\ni wanna be the person that you call up\nwhen you're down\ni wanna be the first who knows i love\nyour deepest secrets\ncan i be the one who wakes you up before\nyou miss the dog\nall right take a breather we're going to\nflip around\nand this one has two levels to it\nlevel one we just draw that knee across\nthe body\nin a cross body mounting climber but\nif you want to step it up then join me\nin a slide through\nlift those hips and\nreturn back to plank cross it through\nhips to the sky back to center good we\ncan move nice and slow for this one\nlift back to center\n[Music]\nalmost there\nall right next move we are staying in\nthis plank\nand we are bringing our knees in into a\ntuck\nand out shake out those wrists\nthis is our last movement in our high\nplank position here\non our hands here we go exhale\ninhale\ngood to help me get my knees towards my\nchest\ni shift my weight forward a little bit\nat the start\nof every movement good\nscoop belly into the spine this one\nis challenging\n[Music]\nall right bring your sliders onto\nyour hands here and we are coming\ninto a superman position here\nlegs and hands in a v position\nyou're going to lift upper body off the\nground here we go\nand lower so we're pressing into those\nsliders\nexhale lift inhale down\ngood straight long neck here\nwe're looking diagonally down\nmake sure we're not looking up for this\none and compressing through that neck\nlength and shoulders down and away from\nthose ears\nif you want to challenge them lift those\nlegs off the ground\n[Music]\nall right quick break before our last\nmovement here\nwe are finding a low plank take those\nfeet\nwide slide one hand forward\nand then the other good and to modify\nyou can always drop those knees\nbut this is your last move so let's go\nreally push step those feet wide\nslide it forward and forward good\n[Music]\nsee if you can keep those hips level i\nknow it's hard as we're transferring our\nweight\nbut engage that core\ngood keep those hips down don't let them\nlift towards the sky\nflat long line\n[Music]\nthis one's a killer awesome job you guys\nyou made it okay that workout was no\njoke\nprobably one of my more challenging\nworkouts\non this channel but if you made it\nthrough then\nawesome job give yourselves a pat on the\nback because that wasn't easy\nso if you enjoyed this video don't\nforget to subscribe to my channel\nlike this video and follow me on my fit\nby mix instagram account\ni will see you next time bye\n[Music]",
+      "metadata": {
+        "source": "https://www.youtube.com/watch?v=k1qodpx65Y0",
+        "category": "reformer_inspired_core"
+      }
+    },
+    {
+      "content": "Reformer 1: Creating the Foundation\nBalanced Body Pilates Instructor Training\nCopyright 2019, Balanced Body Education LLC.\n\nBalanced Body \nReformer 1 Instructor Training\nWelcome!\nThe Universal \nReformer is the \nheart of \nequipment \nbased Pilates \nand a wonderful \ntool for creating \na fit and \nfunctional body.\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nPilates: The Art and Science of Contrology\nCopyright 2019, Balanced Body Education LLC.\n\u201cThrough Contrology you first purposefully \nacquire complete control of your own body and \nthen, through proper repetition of its exercises, \nyou gradually and progressively acquire that \nnatural rhythm and coordination associated with \nall your mental and subconscious activities.\nContrology is designed to give you suppleness, \nnatural grace and skill that will be unmistakably \nreflected in the way you walk, play and work. \nYou will develop muscular power with \ncorresponding endurance, ability to perform \narduous duties, to play strenuous games, to \nwalk, run or travel for long distances without \nundue body fatigue or mental strain.\u201c \n\u2013 Joseph H. Pilates\n\nReformer 1\nA Brief History of Joseph Pilates\nBorn in \n1883 in \nGermany\nFather \nwas a \ngymnast  \nand a \nboxer\nTrained \nboxers in \nGermany\nInterned \nin \nEngland \nas a \nresident \nalien \nduring \nWW1\nMoved \nto New \nYork in \n1926\nSet up \nhis \nstudio on \n8th Ave. \nWorked \nwith \nboth \ndancers \nand \nordinary \nclients\nDied in \n1967, \nClara \ndied in \n1977.\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nThe Pilates Family Tree\nAll of these \nteachers \nstudied with \nJoseph Pilates \nand taught his \nwork to the \nnext \ngeneration. \nWithout their \ndedication, the \nPilates Method \nwould not \nhave survived.\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nThe Balanced Body Lineage\n1st Generation\nRon Fletcher, Eve Gentry, \nRomana Kryzanowska, Carola \nTrier, Lolita San Miguel and \nKathy Grant \n2nd Generation \nMichelle Larson, \nAlan Herdman, Jean \nClaude West, Marie-\nJose Blom, Karen \nClippinger and \nElizabeth Larkam\nThe Pilates teachers, \nphysiotherapists, \ndoctors and patients \nat St. Francis \nMemorial Hospital \nCenter for Sports \nMedicine, Dance \nMedicine Division\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nPilates Principles\nBreathing\nConcentration\nControl\nCentering\nPrecision\nBalanced Muscle Development\nRhythm/Flow\nWhole Body Movement\nRelaxation\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nBalanced Body Pilates\nPilates\nMovement\nScience\nArt\nCopyright 2019, Balanced Body Education LLC.\nBalanced Body \nPilates brings \ntogether the best \naspects of Joseph \nPilates original \nexercises with \nmodifications, \nadditions and \nvariations inspired \nby modern research \ninto biomechanics \nand movement \nscience.\n\nBalanced Body Pilates Instructor Training\nProgram Organization\nApparatus\nApparatus 1 or Trapeze Table            Apparatus 2 or Chair            Apparatus 3 or Barrels\nReformer\nReformer 1                        Reformer 2                        Reformer 3\nMat\nMat 1                         Mat 2                        Mat 3: Enhanced Mat + Props\nAnatomy and Movement Principles\nCopyright 2019, Balanced Body Education LLC.\n\nBalanced Body Pilates Instructor Training\nRequirements for Mat and Reformer\nTake the final exam\nComplete 20 Mat and 30 Reformer personal sessions, 45 observation \nhours and 125 student teaching hours\nComplete Reformer Course Work\nReformer 1            Reformer 2            Reformer 3 \nComplete Mat Course Work\nMat 1                  Mat 2                  Mat 3 \nComplete Anatomy and Movement Principles\nPrerequisites:\n20 Reformer classes required - 1 year teaching experience recommended \nCopyright 2019, Balanced Body Education LLC.\n\nBalanced Body Pilates Instructor Training\nRequirements for Reformer\nTake the final exam\nComplete 30 Reformer personal sessions, 30 observation hours and 90 \nstudent teaching hours\nComplete Reformer Course Work\nReformer 1            Reformer 2            Reformer 3 \nComplete Anatomy and Movement Principles\nPrerequisites:\n20 Reformer classes required - 1 year teaching experience recommended \nCopyright 2019, Balanced Body Education LLC.\n\nBalanced Body \nReformer 1 Instructor Training\nReformer 1 introduces the foundational exercises on the Universal Reformer.\nExercise categories include\n\u2022Footwork\n\u2022Supine abdominals and arm work\n\u2022Feet in Straps\n\u2022Knee Stretch\n\u2022Short Box Abdominals\n\u2022Long Box Prone exercises\n\u2022Plank exercises\n\u2022Seated Arm Work\n\u2022Standing\n\u2022Lunge\n\u2022Mermaid/Side Stretch\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nReformer Introduction\nCopyright 2019, Balanced Body Education LLC.\nAllegro 1\nAllegro 2\nRialto Reformer\nStudio Reformer\n\nReformer 1\nReformer Introduction\nCopyright 2019, Balanced Body Education LLC.\nFootbar\nShoulder Rests\nCarriage\nRisers\nRopes\nHeadrest\nStraps\nStanding \nPlatform\nFrame\n\nReformer 1\nReformer Introduction\nCopyright 2019, Balanced Body Education LLC.\nLight\nMedium\nHeavy\nExtra Heavy\n\nReformer 1\nBalanced Body Movement Principles\nDefinition: \nBalanced Body Movement Principles are the key anatomical and \nbiomechanical concepts that underlie the Pilates Method.\nThe Movement Principles include the pre Pilates exercises \nillustrating the essential movements on which the repertoire is \nbuilt.\nForm the foundation for good movement in Pilates, in athletic \nactivities and in daily life.\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nBalanced Body Movement Principles\nCopyright 2019, Balanced Body Education LLC.\nWhole \nBody \nMovement\nTrunk \nIntegration\nLower Body \nTraining\nUpper Body \nTraining\nMobility \nand \nRestoration\n\nMovement Principles\nLower Body Training\nEffectively training the \nlower body involves three \nprimary principles\nOptimize \nthe \nalignment \nof the \nlower limb \nCreate \nbalanced \nstrength \nand \nmobility \naround \nthe hip, \nknee and \nankle.\nDevelop \nstrength \nand \nendurance \nfor daily \nand \nathletic \nactivities\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nAligning the Lower Limb\nOptimum lower limb alignment means \nthe center of the hip, knee and ankle joint \nare in a line perpendicular to the floor.\nThe femur and tibia are not rotated \nrelative to each other.\nThe knees are not hyperextended.\nThe tibia is relatively straight.\nCopyright 2019, Balanced Body Education LLC.\nHip joint\nKnee joint\nAnkle joint\n\nMovement Principles\nCreating Muscular Balance\nMovements of the Hip\nFlexion and \nextension\nFootwork\nFeet in \nStraps\nKnee Stretch\nAbduction \nand \nadduction\nFeet in \nStraps\nStanding\nMedial and \nlateral \nrotation\nFootwork\nFeet in \nStraps\nKnee \nFlexion \nand \nExtension\nFootwork\nKnee Stretch\nAnkle \ndorsiflexion \nand plantar \nflexion\nFootwork\nMovement \nin multiple \nplanes, \nbalance and \ncoordination\nFeet in \nStraps\nStanding\nJumping\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nFootwork\nFocus: Leg Alignment - Hip and Knee Flexion and Extension -\nHip Internal and External Rotation - Ankle Plantarflexion and \nDorsiflexion\nVariations\n\u2022 Heels\n\u2022 Toes\n\u2022 Pilates V\n\u2022 Wide (2nd position)\n\u2022 Internal Rotation\n\u2022 Flex/Releve\n\u2022 Running in Place\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nCorrecting Alignment on the Reformer\nFootwork\n\u2022 Foot placement \u2013 prehensile, dorsiflexion\n\u2022 Ankle plantar flexion\n\u2022 Using bands and balls\n\u2022 Hip adjustments\n\u2022 Asymmetrical footwork\nFeet in Straps\n\u2022 Controlling hyperextension\n\u2022 Balancing hip rotation\n\u2022 Strengthening hamstrings and adductors\n\u2022 Flexibility of hip extensors, hip flexors \nand adductors\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nAlignment Anomalies \u2013 Pelvis and Hips\nAnterior pelvic \ntilt\nWhen the ASIS \nis anterior of \nthe pubic bone.\nPosterior \npelvic tilt \nWhen the ASIS \nis posterior of \nthe pubic bone\nHigh hip or low \nhip\nWhen one ilium \nis higher than \nthe other\nPelvic rotation \nWhen the pelvis \nis rotated with \none ilium \nmoving toward \nthe midline and \none moving \naway\nManual pages 14 - 18\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nAlignment Anomalies \u2013 Legs\nMedial Femoral \nRotation\nThe patella\u2019s \nangle toward \neach other and \nthe femurs are \nmedially \nrotated.\nLateral Femoral \nRotation\nThe patella\u2019s \nangle away \nfrom each other \nand the femurs \nare laterally \nrotated.\nGenu Valgum\nKnock Knees\nIn standing \nalignment with \nthe legs \nparallel, the \nmedial knees \ntouch but the \nmedial ankles \ndo not. \nIncreased Q \nangle\nGenu Varum\nBow Legs\nIn standing \nalignment with \nthe legs parallel \nwhen the \nmedial ankles \ntouch but the \nknees don\u2019t. \nDecreased Q \nangle.\nManual pages 14 - 18\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nAlignment Anomalies \u2013 Legs and Feet\nKnee Hyperextension\nIn standing alignment \nviewed from the side \nwhen the knees are \nposterior to the plumb \nline.\nTibial Torsion or \nBowing\nWhen the tibia is not \nlined up with the \nfemur creating \ntorsion at the knee \nand ankle.\nFoot Pronation and \nSupination \nWhen the foot is not \nbalanced between \nthe medial and lateral \naspect. \nPronation \u2013 weight \non midline\nSupination \u2013 weight \non lateral foot\nManual pages 14 - 18\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe Knee\nThe knee is the intersection of the forces \nfrom the ground up and from the torso \ndown.\nThe constant balancing act requires the \nknee to be strong, flexible and stable in a \nwide range of positions.\nIn ordinary activities such as running or \nclimbing stairs, the knee is subjected to \nas much as 4x the body weight of the \nperson. \nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe Knee\n\u2022 Correct leg \nalignment\n\u2022 Create muscular \nbalance\n\u2022 Align patellar \ntracking\n\u2022 Train endurance \nand strength\nKey \ntraining \nprinciples \nfor the \nknee \ninclude:\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe Knee\nDysfunctional patellar tracking\n\u2022 When the quadriceps contract, the \npatella should glide superiorly in a \nstraight line.\n\u2022 If the alignment or muscle balance \nare off, the patella will track \nlaterally.\n\u2022 This is usually caused by a tight \nlateral thigh and a weak vastus \nmedialis.\n\u2022 This can lead to knee pain.\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe Lower Leg, Ankle and Foot\nThe tibia and \nfibula connect \nthe knee to the \nankle and foot.\nThe alignment of \nthe lower leg, \nankle and foot \ndirectly effects \nhow ground \nforces are \ntransferred from \nthe foot to the \nknee to the hip to \nthe spine.\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe Lower Leg, Ankle and Foot\n\u2022 Alignment \n\u2022 Correct hip and knee \nfirst, then correct lower \nleg as tolerated.\n\u2022 Strengthen\n\u2022 Depends on rotation of \nlower leg and Q angle\nTibial Torsion\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nVerbal and Non Verbal Cues\nDr. Albert \nMehrabian\u2019s\n7-38-55 Rule:\n\u2022 What we say is less \nsignificant than\n\u2022 How we say it\n\u2022 How we move as \nwe are saying it\nCopyright 2019, Balanced Body Education LLC.\n\nMindful teaching relies on \nmeaningful cues - teaching  \n\u201cwhy\u201d and \u201cwhat\u201d\nFocuses on kinesthetic \nsensations i.e. pressure, touch \nand effort\nIncreased feelings of self \nempowerment and success - \u201cI \ncan do this\u201d \nResults in increased program \nadherence and positive health \nchanges\nCopyright 2019, Balanced Body Education LLC.\nMovement Principles\nCueing and Coaching\n\nMovement Principles\nCueing and Coaching\nProvide clear \ndirection\nFocus on the \nexperience\nProvide the how \nand the why\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nCueing and Coaching\n1) Exercise direction \nBe straightforward, \nsimple and consistent!\n\u2022 Exercise name\n\u2022 Equipment setup\n\u2022 Body position\n\u2022 Number of reps (to help \nthem budget their energy)\n\u2022 Movement sequence\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nCueing and Coaching\n2) Mindful cues \nFeeling, thinking and \nobserving\n\u2022 Quality over quantity\n\u2022 Engage the client in their \nexperience\n\u2022 Tell them why the exercise is \nimportant\n\u2022 Let them observe what\u2019s \nhappening\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nCueing and Coaching\nExamples of mindful cueing\nBreath\n\u2022 \u201cInhale as you \npush back, \nexhale as you \nreturn\u201d\nPhysical \nsensation\n\u2022 \u201cFeel equal \nweight on both \nsit bones\u201d\nWhy\n\u2022 \u201cStrengthening \nyour legs helps \nyou get up and \ndown from a \nchair\u201d\nObserving \ntheir \nexperience\n\u2022 \u201cDo you notice \nyour right leg is \nstraightening \nfaster than your \nleft one?\u201d \nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nInspiration from Mr. Pilates\n\"If your spine is \ninflexibly stiff at 30, you \nare old. If it is \ncompletely flexible at \n60, you are young.\"\n-Joseph Pilates\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nRoll Down\nFocus: Trunk Integration - Spinal Flexion - Abdominal Strength\nVariations\n\u2022 Oblique\n\u2022 Add arms\n\u2022 Biceps curl\n\u2022 Posterior shoulder press\n\u2022 Rows\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nSupine Arm Work\nFocus: Upper Body Strength - Pelvic Stability\nVariations\n\u2022 Triceps pull\n\u2022 Posterior deltoid pull\n\u2022 Arm Circles\n\u2022 Lat pulls\n\u2022 Cheerleader\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nTrunk Integration\nCopyright 2019, Balanced Body Education LLC.\nBreathing\nCore work\n\u2022 Transverse Abdominis, Multifidi, Pelvic Floor, Diaphragm\nOuter unit or lumbopelvic stability\n\u2022 Anterior Oblique Sling, Posterior Oblique Sling, Deep Longitudinal \nSystem, Lateral System\nSpinal mobility\n\nMovement Principles\nThe Core or Inner Unit\nThe core, powerhouse or inner unit, is the \nfoundation of every exercise in Pilates. \nThe elements of the core include:\n\u2022 Multifidi\n\u2022 Transversus abdominis \n\u2022 Pelvic floor\n\u2022 Diaphragm\nThe core stabilizes the spine through a \ncomplex series of interconnections \nbetween the fascia, the muscles and the \nbones.\nCopyright 2019, Balanced Body Education LLC.\n\n\nMovement Principles\nLumbopelvic Stability\nLumbopelvic stability is the \nability of the neuromuscular \nsystem to maintain balance \nbetween the rib cage, \nlumbar spine and pelvis.\nGood core activation \ncombined with the action of \nthe 4 \u201couter units\u201d is \nrequired for lumbopelvic \nstabilization. \nMaintaining balance and \nstrength in the four outer \nunits is essential for \npreventing low back pain \nand for creating efficient and \ngraceful movement patterns.\nThis model is based loosely \non the work of Diane Lee, \nPT, FCAMT, CGIMS. and \nAndry Vleeming, PhD, PT\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe 4 Outer Units\nDeep Longitudinal System\n\u2022Erector Spinae, Quadratus Lumborum, \nThoracolumbar Fascia, Sacrotuberous Ligament \nand the Biceps Femoris, Gastrocnemius, Plantar \nFascia and Toe Flexors\nFunction\n\u2022This system holds us upright against gravity and \ncreates spinal extension.\nAnterior and Posterior Sling\n\u2022Anterior = Anterior serratus, External oblique, \nContralateral internal oblique and adductors\n\u2022Posterior = Latissimus dorsi and Contralateral \nglutes\nFunction\n\u2022Together stabilize the torso and in opposition \ncreate flexion, lateral flexion and rotation of the \ntorso \nLateral System\n\u2022Hip abductors and adductors\n\u2022Quadratus Lumborum\nFunction\n\u2022Keeps the pelvis balanced over the femurs \nwhen walking, running or balancing on one \nleg.\n\u2022Imbalances lead to an un-level pelvis when \nstanding on both legs.\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nThe Hundred\nFocus: Abdominal Strengthen - Trunk Integration - Hip Flexion\nVariations\n\u2022 Hundred prep\n\u2022 Level 1 - Knees and hip flexed\n\u2022 Level 2 - Legs straight to ceiling\n\u2022 Level 3 - Legs lower\n\u2022 Leg variations\n\u2022 Raise and lower\n\u2022 Flex and point the feet\n\u2022 Rotate the legs medially and laterally\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nKneeling Abdominals\nFocus: Abdominal Strength - Trunk Integration - Hip Flexion\nVariations\n\u2022 Facing Back\n\u2022 Flat back\n\u2022 Round back\n\u2022 Oblique\n\u2022 Lat pull\n\u2022 Single leg\n\u2022 Facing front\n\u2022 Hips extend and flex\n\u2022 Shoulders flex and extend\n\u2022 Combine hips and shoulders\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nFeet in Straps\nFocus: Lumbopelvic Stability - Hip Adduction, Flexion, Extension and Medial \nand Lateral Rotation Strength and Flexibility\nVariations\n\u2022 Leg Lowers\n\u2022 Scissors\n\u2022 Circles\n\u2022 Frogs\nStretches\n\u2022 Hamstring\n\u2022 Lateral Hamstring\n\u2022 Hip Flexor\n\u2022 Adductor 1 and 2 legs\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Workouts\nWarm Up 1\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps\nSupine Arm Work\n100\u2019s prep or 100\nFootwork\n\nReformer 1 Workouts\nWarm Up 2\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps\nSupine Arm Work\n100\u2019s prep or 100\nFootwork\nRoll Down\nKneeling Abs Back\n\nMovement Principles\nScapulohumeral Rhythm\nIn the Long Box Pulling Straps, \nOverhead Press and Swan, the \narms move overhead.\nThe scapulae must upwardly \nrotate to accommodate the \nmovement of the humerus. \nObserve the movement of the \nscapulae for symmetry and \nsmoothness.\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nLong Box Pulling Straps\nFocus: Spinal Extension - Arm Strength\nVariations\n\u2022 Pulling down\n\u2022 Pulling in a T\n\u2022 Triceps Pull Back\n\u2022 Pulling Straps\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nLong Box Overhead Press & Swan\nFocus: Spinal Extension - Arm Strength\nVariations\n\u2022 Hands up\n\u2022 Hands in\n\u2022 Single arm\n\u2022 Swan\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nShort Box Abdominals\nFocus: Abdominal Strength - Spinal Flexion\nVariations\n\u2022 Round back\n\u2022 Flat back\n\u2022 Arm variations\n\u2022 Arms across chest\n\u2022 Holding bar\n\u2022 Picture frame\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nBridging & Pelvic Lift\nFocus: Glute \u2013 Hamstring - Back Strength - Spinal Flexion\nVariations \n\u2022 Bridging \u2013 stable carriage\n\u2022 Heels or toes\n\u2022 Feet in V\n\u2022 Wide\n\u2022 Parallel, sit bone width\n\u2022 Parallel, together\n\u2022 Pelvic Lift\n\u2022 Single leg\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Workouts\nTrunk Integration\nCopyright 2019, Balanced Body Education LLC.\nSB Abdominals\nLB Overhead Press Swan\nPulling Straps\nOverhead Press\nPulling Straps in a T\nPulling Straps in Extension\n\nReformer 1 Workouts\nLower Body Sequence\nCopyright 2019, Balanced Body Education LLC.\nFootwork\nBridging\nBridging Single Leg\nFeet in Straps\nScissors, Circles, Leg Lowers, Frogs\nStretches\n\nReformer 1 Exercises\nKnee Stretch\nFocus: Scapular Stability - Pelvic Stability - Hip \nFlexion/Extension Strength - Trunk Integration\nVariations\n\u2022 Single Leg Flat Back\n\u2022 Single Leg Round Back\n\u2022 Balance challenge\n\u2022 Double Leg Flat Back\n\u2022 Double Leg Round Back\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nElephant\nFocus: Scapular Stability - Trunk Integration - Hamstring \nFlexibility\nVariations\n\u2022 Round Back\n\u2022 Flat Back\n\u2022 Walking\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nLong Stretch\nFocus: Scapular Stability - Trunk Integration - Hamstring \nFlexibility\nVariations\n\u2022 Upper back flexion\n\u2022 Upper back extension\n\u2022 Push Ups\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nUp Stretch\nFocus: Scapular Stability - Trunk Integration - Hamstring \nFlexibility\nVariations\n\u2022 Light spring\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Workouts\nPlank Progressions\nCopyright 2019, Balanced Body Education LLC.\nKneeling Abs Front\nKneeling Abs Back\nKneeling Abs 1 Leg\nKnee Stretch Single Leg\nLong Stretch\nElephant\nUp Stretch\n\nPilates and Osteoporosis\nCopyright 2019, Balanced Body Education LLC.\n\nOsteoporosis, or porous bone, is a \ndisease characterized by:\n\u2022 Low bone mass \n\u2022 Structural deterioration of bone tissue \n\u2022 Bone fragility and an increased susceptibility \nto fractures, especially of the hip, spine and \nwrist, although any bone can be affected\nBone is living, growing tissue that \nchanges throughout the lifespan.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nWhat is Osteoporosis?\n\n10 million Americans are estimated to \nhave osteoporosis, of which 8 million are \nwomen and 2 million are men. \n34 million Americans are estimated to \nhave low bone mass, placing them at \nincreased risk for osteoporosis.\nOne in 2 women and 1 in four men over \nthe age of 50 will have an osteoporosis-\nrelated fracture in her/his remaining \nlifetime.\nRisk has been reported in all ethnic \nbackgrounds.\nThough associated with advanced age, \ncan occur at any age.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nOsteoporosis Facts\n\n\u2022 T\u2013score -1 to -2.5 or 10-25% of normal bone \nloss is considered low bone mass or \nosteopenia\n\u2022 T-score >2.5 or more than 25% - 30% is \nconsidered osteoporosis\nBone loss is measured \nin relationship to the \nnormal bone mass of a \nyoung adult and is \ncalled a T-score.\n\u2022 Detect osteoporosis before a fracture occurs\n\u2022 Predict your chances of fracturing in the \nfuture\n\u2022 Can determine the rate of bone loss and/or \nmonitor the effects of treatment.\nSpecialized tests called \nbone density tests can \nmeasure bone density \nin various sites of the \nbody. \nBone density tests can\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nCategories of Osteoporosis\n\nSymptoms\nOsteoporosis is often called the \u201csilent disease\u201d \nas bone loss occurs without symptoms.\nBones may become so weak that a sudden strain, \nbump or fall causes a fracture or a vertebrae to \ncollapse.\nCollapsed vertebrae may initially be felt or seen in the \nform of severe back pain, loss of height or spinal \ndeformities such as kyphosis or stooped posture.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nSymptoms\n\nPrevention\nWomen acquire 98 percent of skeletal \nmass by about age 20.\nBuilding strong bones during childhood \nand adolescence can be the best defense \nagainst developing osteoporosis later.\nFour steps to optimize bone health include:\n\u2022Balanced diet rich in calcium and vitamin D\n\u2022Weight-bearing exercise\n\u2022A healthy lifestyle with no smoking or excessive \nalcohol intake\n\u2022Bone density testing and medication when \nappropriate.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nPrevention of Osteoporosis\n\nBones become stronger in \nresponse to increased stress. In \norder to continue to build bone \nthe stress placed on it must be \ngreater then the stress to which \nit has become accustomed.\nIn order to build bone you need \nto challenge the client to keep \nworking harder or to place \ndifferent kinds of stress on the \nbones in order to make them \nrespond. \nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nWolff\u2019s Law\n\nReformer 1\nExercise Considerations\nWeight bearing exercise and \nweight training have been \nstudied in relationship to \nosteoporosis and have been \nshown to be helpful\nPilates has not been directly \nshown to help and many \ntraditional Pilates exercises \nare contraindicated for \nclients with osteoporosis.\nExercise programs for \nosteoporosis should be \ndesigned to: \n\u2022 Build bone mass\n\u2022 Improve posture and balance\n\u2022 Be progressive or changing in order \nto keep bones responding\n\u2022 Improve spinal extension\nCopyright 2019, Balanced Body Education LLC.\n\nMovements shown to \nincrease risk of fracture, \nparticularly to the spine \ninclude\nSpinal Flexion - Especially with \nresistance as in Hundreds and \nabdominal curls\nSpinal Rotation \u2013 Especially \nwhen combined with spinal \nflexion as in oblique \nabdominal exercises\nPrecautions when \nworking with clients \nwith osteoporosis\nAvoid loaded flexion of the spine \ni.e. abdominal curls, all rolling \nexercises, all rolling up exercises\nUse a neutral spine position in \nBridging\nBe careful with rotation as in \nSaw and Spine Twist\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nContraindications and Precautions\n\nReformer 1\nMat and Reformer Exercises to Avoid \nMat\n\u2022Abdominals\n\u2022Hundreds\n\u2022Roll Up\n\u2022Neck Pull \n\u2022Series of 5 \u2013 Single Leg Stretch, Double Leg \nStretch, Single Straight Leg Stretch, Double \nStraight Leg Stretch, Criss Cross\n\u2022Teaser\n\u2022Rolling Exercises\n\u2022Rolling Like a Ball\n\u2022Open Leg Rocker\n\u2022Seal\n\u2022Inversions\n\u2022Roll Over\n\u2022Jackknife\n\u2022Corkscrew\nReformer\n\u2022 Abdominals\n\u2022 Hundreds\n\u2022 Coordination\n\u2022 Roll Downs\n\u2022 Short Box Abdominals\n\u2022 Teaser\n\u2022 Back Stroke\n\u2022 Spinal Exercises\n\u2022 Short Spine Stretch\n\u2022 Long Spine Stretch\n\u2022 Jackknife\n\u2022 Corkscrew\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nReformer Exercises to Emphasize\nSpinal Extension\n\u2022 Swan on the box\n\u2022 Pulling Straps\n\u2022 Breast Stroke\nWeight Bearing\n\u2022 All Fours Abdominals\n\u2022 Long Stretch series\n\u2022 Knee Stretch\nHip Joint Stimulation\n\u2022 Feet in Straps\n\u2022 Standing Leg Work\n\u2022 Knee Stretch\nCopyright 2019, Balanced Body Education LLC.\nModerate Impact loading: In order to \nincrease bone mass, exercise needs to be \nmoderately strenuous.\nKeep progressing the resistance you use \nwith each exercise to maintain a moderate \nlevel of effort with your client.\n\nReformer 1\nReformer Program for Osteoporosis\n\u2022 Parallel, external and internal rotation\n\u2022 Single leg and single leg progressions\n\u2022 Ankle work\nFootwork\n\u2022 All directions\nSupine Arm work\n\u2022 All positions\n\u2022 Parallel, external and internal rotation\nFeet in Straps\n\u2022 Facing front\n\u2022 Facing back\nAll Fours \nAbdominals\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nReformer Program for Osteoporosis\n\u2022 Single leg \n\u2022 Single leg with balance\n\u2022 Double leg\nKnee Stretch (flat \nback only)\n\u2022 Seated and kneeling facing back\n\u2022 Seated and kneeling facing front\nArm work\n\u2022 Add push ups\n\u2022 Add thoracic extension (if appropriate)\nLong Stretch\n\u2022 Abduction \n\u2022 Adduction\nStanding leg \nwork\nCopyright 2019, Balanced Body Education LLC.\n\nMuscle Group Specific Training\n\u2022Target spinal extensors\n\u2022Train pelvic and scapular stabilizers\n\u2022Focus on upper and lower limb training while keeping spine neutral.\nAerobic Activity\n\u2022Encourage clients to walk, use low impact aerobic machines, swim or other activities that \nencourage increased aerobic capacity and overall physical fitness.\nBalance and Coordination Training\n\u2022To train the nervous system and the muscular system to react appropriately to balance \nchallenges it is important to add safe balance exercises such as \n\u2022Standing on one leg \n\u2022Moving on unstable surfaces (spot the client as needed, add when appropriate)\nFlexibility Exercises\n\u2022Maintain flexibility in the torso, shoulder girdle and hips in order to help the client to \nmaintain good posture. \nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nAdditional Exercise Recommendations\n\nPilates and Pregnancy\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1\nGuidelines for Exercise during Pregnancy\nExercising \nduring \npregnancy \ncan be \nbeneficial to \nboth the \nmother and \nthe baby if \ncommon \nsafety \nguidelines are \nfollowed.\nCopyright 2019, Balanced Body Education LLC.\n\nCan reduce lower back pain\nEases constipation\nMay decrease risk of gestational diabetes, preeclampsia and \ncesarean delivery\nPromotes healthy weight gain\nImproves overall fitness and strengthens cardiovascular system\nHelps with weight loss after delivery\nHelps prepare the body for labor, delivery and taking care of the baby.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nBenefits of Exercise during Pregnancy\n\nLow Risk Pregnancy\n\u2022 Under 35\n\u2022 Previous normal pregnancy and \ndelivery\n\u2022 No known risks\nExercise Considerations\n\u2022 Follow the normal guidelines for each \ntrimester.\n\u2022 Pay attention to changes in energy level. \nPay attention to changes in flexibility and \nbalance.\n\u2022 Focus on maintaining trunk integration, \nlumbopelvic stability and overall strength \nwith an emphasis on upper body \nstrength.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nLow Risk Pregnancy\n\nHigh Risk Pregnancy\n\u2022 First pregnancy over age 35\n\u2022 Previous issues with pregnancy and \ndelivery\n\u2022 Medically identified risks \u2013 preeclampsia, \ngestational diabetes, cervical \ninsufficiency\n\u2022 In-vitro or other assisted fertility \ntreatments.\nExercise Considerations\n\u2022 Minimize or eliminate exercise during \nthe first trimester (first 12 weeks).\n\u2022 If client has any unusual symptoms, refer \nthem to their MD or other medical \npractitioner. \n\u2022 Focus on maintaining trunk integration, \nlumbopelvic stability and overall strength \nwith an emphasis on upper body \nstrength.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nHigh Risk Pregnancy\n\nChanges during pregnancy\n\u2022 Hypermobility - Pregnancy \nhormones make the joints looser. \nBe cautious with high impact, \nbouncy or contact sports where \nthe joints may be unstable.\n\u2022 Balance changes - As the body \nchanges shape, balance can \nunexpectedly change. Be cautious \nwith balance challenges.\n\u2022 Breathing difficulties \u2013 As the \nuterus grows and the body \ndemands more oxygen, shortness \nof breath can occur. Take it easy \nuntil the body adjusts.\nPrecautions during pregnancy\n\u2022 Drink plenty of water \u2013\nDehydration can be \nespecially dangerous \nduring pregnancy.\n\u2022 Wear a supportive \nsports bra - As the \nbreasts enlarge, support \nis necessary to keep \nthem comfortable.\n\u2022 Avoid becoming \noverheated.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nExercise during Pregnancy\n\n1st Trimester (0 \u2013 12 weeks)\n\u2022 All exercises are generally possible \nduring this time.\n\u2022 Pay attention to the woman\u2019s energy \nlevel and any morning sickness \nsymptoms.\n\u2022 Pay attention to changes in flexibility \nand balance.\n1st Trimester exercises to focus \non \n\u2022 Trunk integration\n\u2022 Lumbopelvic stability\n\u2022 Arm and upper back strength.\n\u2022 Flexibility of the chest, lower back and \nanterior hip.\n\u2022 Decrease or eliminate inversion \nexercises.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nStages of Pregnancy\n\nEarly 2nd Trimester (12 \u2013 16 \nweeks)\n\u2022 Prone exercises are no longer possible.\n\u2022 Abdominals may become less easy to \nfeel or activate.\n\u2022 Mobility in hips, pelvis and spine may \nincrease.\n2nd trimester exercise guidelines\n\u2022 Maintain flexibility of the lower back \nand abdominals\n\u2022 Emphasize lumbopelvic stability\n\u2022 Find abdominals that are comfortable\n\u2022 If client has low blood pressure, teach \nthem to change positions slowly.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nStages of Pregnancy\n\nLate 2nd Trimester (16 \u2013 24 \nweeks)\n\u2022 From 16 weeks on minimize or \neliminate supine exercises to keep the \nfetus from putting pressure on the \nblood supply to the uterus and lower \nbody.\n\u2022 Modify Footwork with a wedge pillow \nor Pilates Arc or use Stomach Massage \nwith lower back support to elevate the \nheart above the pelvis.\n\u2022 Discontinue or modify exercises that \nwork the hips in deep flexion such as \nTeaser or Knee Stretch.\n\u2022 Focus on stability of the shoulders and \npelvis rather than mobility.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nStages of Pregnancy\n\n3rd Trimester (24 weeks until \ndelivery) exercise guidelines\n\u2022 Use a wide leg position on footwork.\n\u2022 Emphasize the limbs rather than the \ncore.\n\u2022 Continue to focus on shoulder and \nlumbopelvic stability.\n\u2022 Leg and hip strength\n\u2022 Light, neutral trunk integration \nexercises\n\u2022 Upper body exercises for lifting and \ncarrying.\n\u2022 Caution with resisted adductor work to \nminimize pressure on the pubic \nsymphysis especially if the client is \nhypermobile.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nStages of Pregnancy\n\nPost natal\n\u2022 If delivery was vaginal, \nbegin basic trunk \nintegration, core and \nlumbopelvic stabilization \nexercises as soon as \npossible.\n\u2022 If delivery was by C section, \ndo only light trunk \nintegration, core \nstabilization and \nlumbopelvic stability \nexercises until cleared by \nthe doctor. This usually \ntakes 6 to 8 weeks.\n\u2022 Focus on a full body \nworkout to restore tone in \nthe abdomen, stability of \nthe pelvis and strength in \nthe upper body.\nCopyright 2019, Balanced Body Education LLC.\nReformer 1\nStages of Pregnancy\n\nMovement Principles\nUpper Body Strength and Balance\nThe combination of \nvery mobile joints \nand complex muscle \nactions can make \nlearning to effectively \ntrain this area \nchallenging for the \nnovice or even the \nexperienced teacher.\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nThe Shoulder Joints\n\u2022 Scapulothoracic\n\u2022 Glenohumeral\n\u2022 Sternoclavicular\n\u2022 Acromioclavicular\nAll of \nthese \njoints \nneed to \nmove in \nharmony \nto create \nhealthy \nshoulders.\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nMuscles of the Shoulder\n\u2022 Glenohumeral\nstability and \nmobility\n\u2022 Scapular \nstability and \nmobility\n\u2022 Humeral \nmobility\nThe \nmuscles \nof the \nshoulder \nplay \nthree \nkey \nroles: \nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nTraining the Upper Body\n1) Create stability, endurance \nand balance of the rotator \ncuff.\n2) Optimize the mobility and \nstability of the scapula.\n3) Perform exercises to \naddress the majority of the \nfunctional movement \npatterns of the upper body.\n4) Integrate upper body \nmovements into the thorax \nand lower body.\nThese 4 steps provide a \nframework for training \nthe upper body\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nTraining the Upper Body\nPulling\nPushing\nLifting\nReaching\nStraight Arm \nRaises\nCopyright 2019, Balanced Body Education LLC.\nFunctional Movement Patterns include:\n\nMovement Principles\nTraining the Upper Body\nRotator cuff exercises\n\u2022 Medial rotation\n\u2022 Lateral rotation\nScapular Stability and \nMobility exercises\n\u2022 All Fours\n\u2022 Long Stretch/Plank\n\u2022 Supine Arms\n\u2022 Rowing\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nTraining the Upper Body\nFunctional \nMovements\n\u2022 Pulling\n\u2022 Pushing\n\u2022 Pushing up\n\u2022 Pulling down\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nTraining the Upper Body\nIntegrating the \narms with the rest \nof the body\n\u2022 Pulling across\n\u2022 Pulling with rotation\n\u2022 Punching\n\u2022 Throwing\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nTraining the Upper Body\n\u2022 Rotator cuff exercises\nGlenohumeral \nstability\n\u2022 Pinwheel and planks\nScapular stability and \nmobility\n\u2022 Rows, shoulder extension, triceps kick back\nPosterior shoulder\n\u2022 Chest press, biceps curls\nAnterior shoulder\n\u2022 Pulling, pushing, throwing\nFunctional movement \npatterns\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nArm Work Facing Straps\nFocus: Functional Arm Strength - Pulling, Lifting, Trunk \nIntegration\nVariations\n\u2022 Lateral rotation\n\u2022 Medial rotation\n\u2022 Rows\n\u2022 Posterior shoulder\n\u2022 Twist\n\u2022 Biceps Curl\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nArm Work Facing Footbar\nFocus: Pushing - Trunk Integration\nVariations\n\u2022 Serve a Tray\n\u2022 Hug a Tree\n\u2022 Salutes\n\u2022 Punching\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nMovements of the Scapula\nElevation\nDepression\nProtraction\nRetraction\nUpward Rotation\nDownward Rotation\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nMovements of the Glenohumeral Joint\nFlexion\nExtension\nAbduction\nAdduction\nMedial \nRotation\nLateral \nRotation\nHorizontal \nAdduction\nHorizontal \nAbduction\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nMovements of the Elbow and Forearm\nElbow flexion\nElbow extension\nCopyright 2019, Balanced Body Education LLC.\n\nMovement Principles\nMovements of the Wrist\nWrist extension\nWrist flexion\nUlnar deviation or \nadduction\nRadial deviation or \nabduction\nCopyright 2019, Balanced Body Education LLC.\n\nScapula\n(scapulothoracic joint)\nReformer exercises for Elevation: Overhead Press\nReformer exercises for Depression: Supine arm work, Pulling straps, Scapula glides \n\nScapula\n(scapulothoracic joint)\nReformer exercises for Abduction/Protraction: Serve a Tray, Hug a Tree\nReformer exercises for Adduction/Retraction: Rows\n\nScapula\n(scapulothoracic joint)\nReformer exercises for Upward Rotation: Pulling straps (T) eccentric phase, \nSupine arms eccentric phase\nReformer exercises for Downward Rotation: Pulling straps (T) concentric phase\n\nShoulder\n(glenohumeral joint)\nReformer exercises for Extension: Pulling straps, Chest expansion, Twist facing back, \nSupine arm work\n\nSynergists \u2013 Muscles Working Together\nShoulder\n(glenohumeral joint)\nReformer exercises for Flexion: Serve a Tray, Breaststroke (modified), Kneeling Arm Circles\n\nShoulder\n(glenohumeral joint)\nReformer exercises for Adduction: Supine arm work: Lat pulls, Pulling straps: in a T\n\nShoulder\n(glenohumeral joint)\nReformer exercises for Abduction: Eccentric phase of Lat pulls\n\nShoulder\n(glenohumeral joint)\nReformer exercises for Horizontal Adduction: Hug a Tree, Kneeling arms: Pull across\nReformer exercises for Horizontal Abduction: Kneeling arms: Draw a Sword\n\nSynergists \u2013 Muscles Working Together\nElbow\n(humeroulnar and\nhumeroradial joints)\nReformer exercises for Elbow Flexion: Biceps Curls, LB Breaststroke\nReformer exercises for Elbow Extension: Salutes, Overhead Press\n\nForearm\n(proximal and distal\nradioulnar joints)\nThese actions are frequently imbalanced in terms of both range of motion and strength: \nTo work on them, add pronation, neutral and supination forearm positions to different arm \nexercises. \n\nReformer 1 Workouts\nUpper Body Sequence\nCopyright 2019, Balanced Body Education LLC.\nRoll Down\nSupine Arm Work\nSeated Armwork Back \u2013 Lateral Rotation\nSeated Armwork Back \u2013 Rows\nSeated Armwork Back \u2013 Triceps Press\nSeated Armwork Back \u2013 Twist\nSeated Armwork Front \u2013 Hug a Tree\nSeated Armwork Front \u2013 Salutes\nSeated Armwork Front \u2013 Twist/Punching\n\nReformer 1 Exercises\nStanding Side Splits\nFocus: Hip Abduction and Adduction Strength\nVariations\n\u2022 Legs parallel or turned out\n\u2022 Knees straight, weight centered\n\u2022 Knees bent, weight centered\n\u2022 Knees bent, weight on standing leg\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nLunge\nFocus: Hip Flexor Flexibility\nVariations\n\u2022 Lunge\n\u2022 Eve\u2019s Lunge\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nSide Stretch/Mermaid\nFocus: Lateral Spinal Flexion\nVariations\n\u2022 Side bend\n\u2022 Rotation\n\u2022 Counter stretch\n\u2022 Feet on floor\n\u2022 Hip lift and lower\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Exercises\nCleopatra\nFocus: Lateral Spinal Flexion\nCleopatra\nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Workouts\nCool Down\nCopyright 2019, Balanced Body Education LLC.\nLunge\nStanding\nMermaid\n\nReformer 1 Workouts\nLower Body Sequences\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps\nLunge\nFootwork\nKnee Stretch Single Leg Flat Back\nKnee Stretch Double Leg Flat Back\nBridging\nStanding\n\nFeet in Straps\nRoll Down\nReformer 1 Workouts\nIntroductory Session\nCopyright 2019, Balanced Body Education LLC.\nSupine Arm Work\nSeated Armwork Face Back\nSeated Armwork Face Front\nMermaid\nLunge\n100\u2019s prep or 100\nFootwork\n\nReformer 1 Workouts\nThe Basics, part 1\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps\nRoll Down\nSupine Arm Work\nSeated Armwork Face Back\n100\u2019s prep or 100\nFootwork\nSB Abdominals\nKneeling Abs Back\nFeet in Straps, Stretches \n\nReformer 1 Workouts\nThe Basics, part 2\nCopyright 2019, Balanced Body Education LLC.\nSeated Armwork Face Front\nMermaid\nLunge\nBridging\nKnee Stretch Single Leg Flat Back\n\nReformer 1 Workouts\nFull Program 1\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps and \nStretches\nRoll Down\nSupine Arm Work\nSeated Armwork \nFace Back\nSeated Armwork \nFace Front\nMermaid\nLunge\n100\u2019s prep or 100\nFootwork\nSB Abdominals\nPelvic Lift\nPulling Straps\nKnee Stretch 2 Legs, \nRound\nKnee Stretch 2 Legs, \nFlat\nElephant\nStanding\n\nReformer 1 Workouts\nFull Program 2\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps and \nStretches\nSupine Arm Work\nSeated Armwork \nFace Back\nSeated Armwork \nFace Front\nMermaid\nLunge\n100\u2019s prep or 100\nFootwork\nSB Abdominals\nPelvic Lift\nPulling Straps\nKnee Stretch 2 Legs, \nRound\nKnee Stretch 2 Legs, \nFlat\nElephant\nStanding\nLong Stretch\n\nReformer 1 Workouts\nFull Program 3\nCopyright 2019, Balanced Body Education LLC.\nFeet Straps & Stretch\nSupine Arm Work\nSeated Armwork \nFace Back\nSeated Armwork \nFace Front\nMermaid\nLunge\n100\u2019s\nFootwork\nSB Abdominals\nPelvic Lift\nPulling Straps\nKnee Stretch 2 Legs, \nRound\nKnee Stretch 2 Legs, \nFlat\nElephant\nStanding\nLong Stretch\nLB Swan\nLB Overhead Press\nUp Stretch\n\nReformer 1 Workouts\nMore for the Core\nCopyright 2019, Balanced Body Education LLC.\nFeet Straps & Stretch\nSupine Arm Work\nSeated Arms Back\nSeated Arms Front\nMermaid\nLunge\n100\u2019s\nFootwork\nSB Abdominals\nPelvic Lift\nPulling Straps\nKnee Stretch 2 Legs, \nRound\nKnee Stretch 2 Legs, \nFlat\nElephant\nStanding\nLong Stretch\nLB Swan\nUp Stretch\nKneeling Abs Back\n\nReformer 1 Workouts\nStrong Arms\nCopyright 2019, Balanced Body Education LLC.\nFeet Straps & Stretch\nSupine Arm Work\nSeated Arms Back\nSeated Arms Front\nMermaid\nLunge\n100\u2019s\nFootwork\nSB Abdominals\nPulling Straps\nKnee Stretch 2 Legs, \nRound + Flat\nElephant + Walking\nLong Stretch + Push \nUps\nUp Stretch\nRoll Down + Arms\nKneeling Abs Back\nLB Overhead Press\n\nReformer 1 Workouts\nMostly Legs\nCopyright 2019, Balanced Body Education LLC.\nFeet in Straps and \nStretches\nKneeling Arms Back\nMermaid\nLunge\n100 + Leg raise and \nlower\nFootwork\nSB Abdominals\nPelvic Lift + Pilates \nV + Single Leg\nPulling Straps\nKnee Stretch 2 Legs, \nRound + Flat\nElephant + Walking\nStanding\nLB Swan\nLong Stretch + Push \nUps\nKneeling Arms Front\n\nBalanced Body Pilates Instructor Training\nRequirements for Mat and Reformer\nTake the final exam\nComplete 20 Mat and 30 Reformer personal sessions, 45 observation \nhours and 125 student teaching hours\nComplete Reformer Course Work\nReformer 1            Reformer 2            Reformer 3 \nComplete Mat Course Work\nMat 1                  Mat 2                  Mat 3 \nComplete Anatomy and Movement Principles\nPrerequisites:\n20 Reformer classes required - 1 year teaching experience recommended \nCopyright 2019, Balanced Body Education LLC.\n\nBalanced Body Pilates Instructor Training\nRequirements for Reformer\nTake the final exam\nComplete 30 Reformer personal sessions, 30 observation hours and 90 \nstudent teaching hours\nComplete Reformer Course Work\nReformer 1            Reformer 2            Reformer 3 \nComplete Anatomy and Movement Principles\nPrerequisites:\n20 Reformer classes required - 1 year teaching experience recommended \nCopyright 2019, Balanced Body Education LLC.\n\nReformer 1 Complete!\nYour next step is to practice the exercises, practice \nteaching and gain confidence in helping your friends and \nclients achieve greater health and wellbeing.\nWe look forward to seeing you in Reformer 2\nThanks for joining the Balanced Body Pilates Instructor \nTraining Program!\nCopyright 2019, Balanced Body Education LLC.\n\nHip\n(coxal joint)\n\nKnee\n(tibiofemoral joint)\n\nAnkle, Foot and Toes\n(talocrural, talotarsal, midtarsal, tarsometatarsal,\nmetatarsophalangeal and interphalangeal joints)\n\nSynergists \u2013 Muscles Working Together\nCoxal\n(hip joint)\nReformer exercises for Hip Flexion: Feet in Straps, Kneeling Abdominals Back, 100, \nCoordination, \n\nCoxal\n(hip joint)\nReformer exercises for Hip Extension: Footwork, Bridging, \nFeet in Straps, Knee Stretch\n\nCoxal\n(hip joint)\nReformer exercises for Medial Rotation: Footwork, Feet in \nStraps, Standing\n\nCoxal\n(hip joint)\nReformer exercises for Hip Adduction: Footwork, Feet in Straps, Standing\n\nCoxal\n(hip joint)\nReformer exercises for Hip Abduction: Standing, Single Leg Knee Stretch, \n(Side Lying Leg Work)\n\nCoxal\n(hip joint)\nReformer exercises for Lateral Rotation: Footwork, Feet in \nStraps, Standing\n\nKnee\n(tibiofemoral joint)\nReformer exercises for Knee \nFlexion: Footwork, Bridging\nReformer exercises for Knee Extension: \nFootwork, Bridging, Knee Stretch\n\nKnee\n(tibiofemoral joint)\n\nSynergists \u2013 Muscles Working Together\nAnkle\n(talocrural joint)\nReformer exercises for Plantar and Dorsiflexion: Footwork, \nJumpboard\n\nAnkle\n(talocrural joint)\nReformer exercises for Plantar and \nDorsiflexion: Footwork, Jumpboard\n",
+      "metadata": {
+        "source": "611005089-pilates-reformer-1 (2).pdf"
+      }
+    },
+    {
+      "content": "1 \n \nPilates  \nReformer Manual \n\uf6d9 2008 NETA National Exercise Trainers Association. All rights reserved. \nThis material may not be reproduced or duplicated in whole or part, by any means, without permission of: \nNETA \n5955 Golden Valley Road, Suite 240 \nMinneapolis,  MN  55422 \n1-800-237-6242 (In MN 763-545-2505) \nFor additional copies of this workbook, call toll-free 1-800-AEROBIC (In MN call 1-763-545-2505) \nRev: February 13, 2008 \n\n \n \n2 \nTable of Contents \n \nIntroduction ................................................................................................................................................. 5 \nSection 1...................................................................................................................................................... 7 \nJoseph Pilates .......................................................................................................................................... 7 \nWhat is Pilates? ....................................................................................................................................... 7 \nBenefits of Pilates ................................................................................................................................... 8 \nPilates Reformer Exercises ..................................................................................................................... 8 \nReformer versus Matwork ...................................................................................................................... 9 \nReformer Setup & Safety ...................................................................................................................... 10 \nThe Reformer ........................................................................................................................................ 11 \nStarting Positions .................................................................................................................................. 12 \nSection 2.................................................................................................................................................... 13 \nThe A, B, C\u2019 S....................................................................................................................................... 13 \nAlignment ............................................................................................................................................. 14 \nPosture Analysis Worksheet ............................................................................................................. 15 \nPosture Rating Chart ......................................................................................................................... 16 \nPostural Alignment Deviations ......................................................................................................... 17 \nBreath .................................................................................................................................................... 18 \nBreathing Techniques ....................................................................................................................... 20 \nBreathing Awareness Exercises ........................................................................................................ 20 \nConcentration on Core Strength and Control ........................................................................................ 22 \nStabilization .......................................................................................................................................... 24 \nCervical Spine ................................................................................................................................... 24 \nHead Nod Awareness Exercise ......................................................................................................... 24 \nScapula Stabilization ......................................................................................................................... 25 \nScapula Elevation and Depression Awareness Exercise .................................................................. 25 \nScapula Protraction and Retraction Awareness Exercise ................................................................. 25 \nRib Cage Stabilization ...................................................................................................................... 26 \nPelvic Stabilization ........................................................................................................................... 27 \nPelvic Placement Awareness Exercise .............................................................................................. 27 \nHow to Kegel .................................................................................................................................... 29 \nSection 3.................................................................................................................................................... 30 \nWarm Up Exercises .............................................................................................................................. 30 \nThe Footwork Series ......................................................................................................................... 30 \nFootwork \u2013 Heels Hip Width ............................................................................................................ 32 \nFootwork \u2013 Ball of Foot .................................................................................................................... 33 \nFootwork \u2013 Calf Raises ..................................................................................................................... 34 \nFootwork \u2013 Running ......................................................................................................................... 35 \nWork Out Exercises .............................................................................................................................. 36 \nThe Single Leg Series ....................................................................................................................... 36 \nSingle Leg \u2013 One Leg Bent ............................................................................................................... 37 \nSingle Leg \u2013 One Leg Kick .............................................................................................................. 38 \nSingle Leg \u2013 Single Heel .................................................................................................................. 39 \nSingle Leg \u2013 One Leg Circles ........................................................................................................... 40 \n\n \n3 \nThe Supine Arms Series.................................................................................................................... 41 \nSupine Arms \u2013 Tricep Press .............................................................................................................. 42 \nSupine Arms \u2013 Straight Arm Down .................................................................................................. 43 \nSupine Arms \u2013 Pull From Side ......................................................................................................... 44 \nSupine Arms \u2013 Arm Circles .............................................................................................................. 45 \nThe Supine Abdominal Series .......................................................................................................... 46 \nHundred \u2013 Prep ................................................................................................................................. 47 \nHundred \u2013 Full .................................................................................................................................. 48 \nSingle Leg Stretch ............................................................................................................................. 49 \nRollover Prep .................................................................................................................................... 50 \nThe Bridging Series .......................................................................................................................... 51 \nBridging \u2013 Bottom Lift ..................................................................................................................... 52 \nBridging \u2013 Rolling Bridge ................................................................................................................ 53 \nThe Feet in Straps Series................................................................................................................... 54 \nFeet in Straps \u2013 Lower and Lift ........................................................................................................ 55 \nFeet in Straps \u2013 Bend and Stretch ..................................................................................................... 56 \nFeet in Straps \u2013 Inner Thigh Stretch ................................................................................................. 57 \nFeet in Straps \u2013 Leg Circles .............................................................................................................. 58 \nThe Short Spine Prep Series ............................................................................................................. 59 \nShort Spine Preps \u2013 Frog Extensions ................................................................................................ 60 \nShort Spine Preps \u2013 Levitation ......................................................................................................... 61 \nThe Seated Upper Back Series .......................................................................................................... 62 \nSeated Upper Back \u2013 Arms Pulling Straight Back ........................................................................... 63 \nSeated Upper Back \u2013 Tricep Press .................................................................................................... 64 \nSeated Upper Back \u2013 Bicep Curl ...................................................................................................... 65 \nThe Seated Upper Front Series ......................................................................................................... 66 \nSeated Upper Front \u2013 Hug a Tree ..................................................................................................... 67 \nSeated Upper Front \u2013 Serve the Platter ............................................................................................. 68 \nSeated Upper Front \u2013 Offering ......................................................................................................... 69 \nThe Stomach Massage Series............................................................................................................ 70 \nStomach Massage \u2013 Round Back ...................................................................................................... 71 \nStomach Massage \u2013 Flat Back .......................................................................................................... 72 \nThe Knee Stretches and Elephant Exercises ..................................................................................... 73 \nKnee Stretches \u2013 Round Back ........................................................................................................... 74 \nKnee Stretches \u2013 Flat Back ............................................................................................................... 75 \nElephant \u2013 Round Back .................................................................................................................... 76 \nElephant \u2013 Flat Back ......................................................................................................................... 77 \nThe Long Box Series ........................................................................................................................ 78 \nLong Box \u2013 Breast Stroke Prep ........................................................................................................ 79 \nLong Box \u2013 Swimming ..................................................................................................................... 80 \nLong Box \u2013 Pulling Ropes to Floor .................................................................................................. 81 \nThe Short Box Exercises ................................................................................................................... 82 \nShort Box \u2013 Round Back .................................................................................................................. 83 \nShort Box \u2013 Flat Back Hinge ............................................................................................................ 84 \nShort Box \u2013 Spine Twist ................................................................................................................... 85 \nThe Mermaid Series .......................................................................................................................... 86 \n\n \n4 \nMermaids \u2013 Basic Mermaid .............................................................................................................. 87 \nMermaids \u2013 Mermaid Pushups ......................................................................................................... 88 \nThe Lunging Series ........................................................................................................................... 89 \nLunges \u2013 Hip Flexor Stretch ............................................................................................................. 90 \nLunges \u2013 Scooter............................................................................................................................... 91 \nSection 4.................................................................................................................................................... 92 \nBiomechanics ........................................................................................................................................ 92 \nElbow ................................................................................................................................................ 92 \nShoulder ............................................................................................................................................ 92 \nSpine ................................................................................................................................................. 93 \nScapular / Shoulder Girdle ................................................................................................................ 93 \nHip..................................................................................................................................................... 94 \nKnee .................................................................................................................................................. 95 \nAnkle ................................................................................................................................................. 95 \nAnatomical Terminology ...................................................................................................................... 96 \nPilates Reformer Worksheet ................................................................................................................. 97 \nPrime Mover Pictures ........................................................................................................................... 98 \nMission Statement ............................................................................................................................... 100 \nAcknowledgements ............................................................................................................................. 100 \nReferences ........................................................................................................................................... 101 \n \n\n \n5 \nIntroduction \nPilates exercise has been practiced since the early 1900\u2019s.  The inventor, Joseph Humbertus \nPilates, taught his method to a relatively small group of people in his New York studio, located \nwithin the dance community.  This original group of people has come to be known as Pilates\u2019 \ndisciples, or the first generation of Pilates teachers: Romana Kyranowska, Kathy Grant, Ron \nFletcher, Eve Gentry, Carola Trier, Mary Bowen, and Bruce King.  Fortunately, Pilates\u2019 work \nhas been passed on through the dedication of this first generation of Pilates teachers.  Some \nof which have continued practicing, teaching students and/or developing other teachers.   \n \nOriginally a dancers\u2019 workout, it has gained significant popularity over the last decade, as can \nbe witnessed by hundreds of books, videos, DVD\u2019s, and training programs being offered in \nmainstream society.  It is being offered at large and small health clubs, community centers, \npark and recreational facilities, chiropractor offices, physical therapy clinics, and within sports \ntraining programs. \n \nThe recent surge of interest in Pilates has placed a great demand on the fitness professional, \nas well as their certifying body.  As fitness professionals, we want to deliver what is best for our \nparticipants.  Pilates has helped a lot of people gain strength, flexibility, and mobility without \npain.  We\u2019ve seen, heard or personally experienced dramatic results from following a well \nstructured Pilates program.  But, we have also seen, heard or personally experienced not so \ndesirable results from doing too much too soon.  The goal of this program is to develop Pilates \ninstructors who focus on safety and realistic expectations when designing their classes. \n \nNETA\u2019s formal Pilates training program is designed to educate fitness professionals on the \nspecifics of Pilates exercise techniques.  The focus of this course is on the education of the \nPilates principles and basic reformer exercises.  Because of the spinal emphasis placed on \nmost exercises, it is beneficial for Pilates\u2019 instructor trainees to already have a basic \nknowledge of anatomy and kinesiology.  While some basic information is provided in the \nPilates Reformer Manual, students may find it necessary to obtain further education on the \nhuman body in order to fully understand its methodology.   \n \nAdditionally, a well trained instructor has also practiced effective teaching techniques.  This \nclinic teaches how to communicate all of the course material in ways that can be readily \nunderstood and utilized by the participant.  Clinic attendees will walk away from the training \nwith an understanding of what it takes to teach Pilates and a game plan of how to do it.   \n \nThe first section provides insight to Joseph Pilates, the man behind the method.  His \nbackground and upbringing is of significance in his development as a pioneer of health.  His \npassion is what made him excel at what he did.  The many benefits of doing Pilates are \ndiscussed in this section as well as further descriptions of what Pilates exercises are. \n \nSection two explains the Pilates principles.  They are defined with the A, B, C\u2019 S: Alignment, \nBreath, Concentration on Core Strength, Control, and Stability.  There are varying \u201cprinciples\u201d \nattested to by many different individuals, authors, and certifying bodies.  Upon close inspection \n\n \n6 \nof them all, the A, B, C\u2019 S sum them up neatly.  All of these descriptions are central and agreed \nupon by most: \n\u0001 Joseph Pilates works were initially designed for those with injuries and those with \npostural issues.  The Alignment principle is comprised mainly of postural assessment.   \n\u0001 Joseph Pilates spoke of the Breath numerous times in his published works with \ninsurmountable passion.   \n\u0001 Getting \u201cinside\u201d the movement or being the participant during the exercise and not the \nobserver is attainable only with maximum Concentration.   \n\u0001 His works regarded the abdominal area and the spinal muscles to be the center or the \npowerhouse of the body.  That powerful, efficient movement emanates from the Core. \n\u0001 The original self title of his method was \u201cContrology\u201d.   \n\u0001 Modern science provides the concepts of Stabilization for particular joints and body \nparts prior to movement, namely; the head, neck, shoulders, spine, pelvis, and hips. \n \nThe exercises are detailed in section three.  Muscular reference is included for each exercise \nseries.  The last section provides greater detail of biomechanics of movement and references. \n \n \n\n \n7 \nSection 1 \nJoseph Pilates \nJoseph Humbertus Pilates was born in 1880 near D\u00fcsseldorf, Germany.  As a child he \nsuffered from rickets, asthma, and rheumatic fever.  Obsessed by his afflictions he became \ndetermined to overcome them.  As a teenager he participated in gymnastics, skiing, and \nscuba-diving. He studied the musculature of the body.  Later his studies included a variety of \nEastern forms of exercise including Yoga and Karate.  Merging his experience and his studies \nhe created \u201cThe Method\u201d.  His name for it was \u201cContrology\u201d, which is a precise series of \nexercises designed to develop the body uniformly, correcting posture and revitalizing the body, \nmind and spirit. \n \nHe created the forerunners of the exercise equipment used today.  By removing bedsprings \nfrom a bed and attaching them to a wall, he created resistance exercises, which allowed his \npatients to exercise while lying down.  The patients were mobile yet stable.  Pilates also used \nchairs, and later designed other pieces of equipment such as the Pilates Reformer. \n \nAfter moving to the United States in the mid 1920\u2019s, Pilates opened a \u201cphysical fitness studio\u201d \nlocated within the dance community of New York City.  It was here that the Pilates method was \nused as a form of therapy rehabilitation for injured dancers. \n \nPilates read constantly and used mathematics and the laws of physics in his exercises.  He \ndied in 1967.  However, the basic principles of Joseph Pilates work have not changed.  The \naim of his method is awareness of movement, mental focus and control without excessive \neffort, thereby creating a body that is healthy inside and out. \n \nNETA is proud to bring Joseph Pilates work to fitness professionals.  We recognize that \nextensive training and practice is necessary to become proficient at any highly specialized skill.   \n \nWhat is Pilates? \nPilates is an exercise discipline that was developed by Joseph Pilates in the early 1900\u2019s.  It is \na systematic approach to physical conditioning that incorporates physiological and \nbiomechanical principles to ensure safe exercise that produces positive results.   \n \nThe exercises are done in various positions on either a mat or other apparatus.  Some \nexercises are performed entirely in supine, prone or side-lying positions.  Others start from a \nseated position.  Still others start on the hands and knees.  The various exercise positions help \nto promote a balanced musculoskeletal system.  Every exercise is rooted in spinal movement \nor spinal stabilization. Spinal movement in this workout involves forward and lateral flexion, \nextension, and rotation of the spine.  The limbs are often used as weights as well as tests of \ncoordination, balance, and flexibility.   \n \n\n \n8 \nPilates principles can be applied to all human movement.  The exercises simulate daily life as \nwell as athletic endeavor.  They can be done on the floor (matwork) or on special Pilates \nequipment.  This workbook covers Pilates Basic Reformer Exercises.   \nBenefits of Pilates \nPilates trains all of the muscles of the body to gain strength in the manner they were designed \nto perform.  It becomes a matter of efficiency and mind over muscle.  As with any form of \nexercise, there are innumerable benefits. \n \nProper breathing is essential throughout Pilates exercise.  Controlled breathing purifies the \nbody, reduces stress and builds endurance.  Breathing is coordinated with each exercise, \nwhich oxygenates the muscles, eventually coming full circle to help the muscles responsible \nfor breathing perform more effectively and efficiently. \n \nCore strength is one of the most important benefits of doing Pilates exercise, because all \nmovement emanates from the core.  If the core is strong, the appendages can move without \nundue stress on the spine.  A strong core also helps to improve balance and coordination. \n \nPilates exercise helps to strengthen opposing muscle groups.  A stronger muscle is more \neffective at actively stretching its opposing muscle.  This leads to overall improved flexibility.  \nThe whole body functions more efficiently. \n \nPilates exercises also improve kinesthetic awareness, which helps a person to know where \ntheir body is in space.  Spatial awareness and core control help to improve the performance of \neveryday activities, prevent injuries and facilitate rehabilitation. \n \nMind over muscle is a very important concept in Pilates as it is for any mind body exercise.  \nJoseph Pilates was convinced that his form of exercise was the best way to train the body and \nmind together to be able to perform the most amount of work with the least amount of effort.  \nThe application of mind over muscle has been shown to help decrease stress. \n \nDisease prevention is another benefit of training both mind and body.  The mind that is trained \nto listen to the body is much more capable of identifying and dealing with stresses that may \neventually cause disease. \n \nPilates Reformer Exercises \nUnlike Joseph H. Pilates\u2019 1945 publication detailing mat exercises, he did not publish one for \nthe Pilates Reformer Exercises.  The exercises have been handed down by the first generation \nof Pilates teachers.  We know that those aforementioned shared the work demonstrated to \nthem by Pilates.  Some stay true to the exact method as it was taught them, while others have \nevolved Pilates\u2019 teachings with the times.  NETA sets out to maintain the essence of the \ndiscipline by finding commonality among the various schools of thought.  Additionally, NETA \nstands by modern science as a deciding factor on the safety and efficacy of Pilates movement.   \n \n\n \n9 \nThe reformer exercises in this manual have been selected for various reasons.  In part, due to \ntheir popularity and relative ease of execution by the average exerciser.  Secondly, we have \ntried to incorporate the different positions possible on the reformer: lying supine, seated facing \nthe footbar, pulleys, and sides, arms in straps, legs in straps, kneeling, standing on the floor, \nlying prone on the long box and seated on the short box.  They have also been chosen to \nprovide a balanced workout should they be performed in their entirety.  It should be kept in \nmind that the exercises address the body as a whole.  Therefore, when one body part is \nperforming an action, other parts are stabilizing.  Not one muscle group is ever truly excluded \nfrom the workout.   \n \nNETA\u2019s Pilates Reformer repertoire breaks down the exercises into 5 categories:  Awareness, \nWarm-Up, Basic Reformer Workout, Intermediate Reformer Workout, and Advanced Reformer \nWorkout.   \n \nAwareness \n\u0001 With these exercises, the participant will realize where their body is in space.  \nThey will observe their breath; discover the connection between every body part, \nand experience body control through thought.   \nWarm-up Exercises \n\u0001 These exercises prepare the body for more intense movement.   \nBasic Reformer Workout Exercises \n\u0001 These exercises are for those who are just learning the discipline.  The primary \nfocus is on mastering the principles while learning control. \nIntermediate Reformer Workout Exercises \n\u0001 Once the basic exercises can be performed effortlessly, intermediate exercises \nare introduced.  They add further physical demand and coordination. \nAdvanced Reformer Workout Exercises \n\u0001 Advanced exercises provide an ultimate challenge to the body and mind. \n \nThis Pilates Reformer course covers Awareness, Warm Up, and Basic Reformer Workout \nexercises for apparently healthy populations.  Each practice session should include each type \nof exercise.  All of the exercises do not need to be performed in every session and they need \nnot be performed in a specific order.  However, it is highly recommended that awareness \nbegins the session, followed by warm up, concluding with the workout exercises. \nReformer versus Matwork  \nThere are more variations of exercises that can be done on the Pilates Reformer than those \ndone exclusively on the mat.  Additionally, the reformer can act as a stabilizer for certain body \nparts while others are worked.  Exercises done on the mat only are often considered more \nchallenging, because the only stabilizing force is the floor.  Exercising on the reformer can \nassist the individual better in reaching new heights of strength that they could not get to on \ntheir own with just the mat repertoire.  Many people struggle with rolling up or rolling over on \nthe mat.  The reformer exercises offer assistance with the springs and pulleys that can fill in \nwhere the individual is weak until as such time they can perform those functions on their own. \n \n \n\n \n10 \nReformer Setup & Safety \nThere are several different brands of Pilates Reformers on the market.  Some offer more \noptions than others, but all of them include the following components. \n \nCarriage \u2013 This is the moving part of the reformer.  It is the main part that most exercises are \nperformed on.  The size of the carriage depends on the brand, but most are wide enough and \nlong enough to support an average adult male.  For safety, remember that the reformer \ncarriage is a moveable object.  Mindfulness when on or around the carriage should be kept to \nprevent injury. \n \nFootbar \u2013 This is a padded \u201cbar\u201d that is attached to one end of the reformer, near the \u201chome\u201d \nposition.  It is used as a stabilizing factor to move the carriage.  Some reformers have \nadjustable footbars to accommodate for the exercisers\u2019 needs.  For safety, check to make sure \nthat it is set up so that it does not move when in use. \n \nHeadrest \u2013 This is a small padded ledge to rest the head weight on when lying supine on the \ncarriage.  Some reformers have adjustable headrests to accommodate for the exercisers\u2019 \nneeds. \n \nShoulder Rests \u2013 These are small padded ledges to stabilize the shoulders against when \nlying supine on the carriage.   \n \nSprings or Cords \u2013 Varying tensions of springs or cords are attached to the underside of the \ncarriage to increase or decrease resistance of an exercise.  For safety, check the wearing of \nthe springs or cords every time before they are used. \n \nGearbar \u2013 This is what the springs or cords attach to which produce more or less resistance.  \nFor safety, make sure the gearbar is securely in place. \n \nPulleys \u2013 These are ropes with large padded handles (straps) on the ends that also attach to \nthe underside of the carriage.  The hands or feet are inserted into the straps depending on the \nexercise.  For safety, check for excessive wearing regularly.  Check the length every time \nbefore use to ensure they are set evenly. \n \nCleaning \u2013 The reformer parts including the carriage, head rest, footbar, and foot straps \nshould be cleaned and or sanitized after every use.  The mechanical parts of the machine \nshould be checked and cleaned regularly. \n \n\n \n11 \nThe Reformer  \n \n \n \n      Footbar \n \n \n \n \nShoulder Rests \n \n \n \n \n       \n Springs \n \n \n \n \n \n  Ropes \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \nHead Rest \nStraps \nCarriage \n\n \n12 \nStarting Positions \nClassic Pilates on Carriage \nLie supine on the carriage.  Knees bent, hip distance apart, balls of feet on footbar.  Arms \nalongside the body, palms down, elbows softly bent. \n \nClassic Pilates on Carriage Feet in Straps \nLie supine on the carriage.  Feet in straps, legs extended either abducted or adducted.  Arms \nalongside the body, palms down, elbows softly bent. \n \nProne \nLie prone on the long box, head away from footbar.  Legs extended either abducted or \nadducted.  Elbows bent with hands to forehead, palms down.  Head, neck and shoulders \nextend unsupported beyond the long box. \n \nSitting on Sit Bones \nSit tall either on the carriage or short box.  Neutral spine. \n \nC-Curve \nSit with posterior tilt of the pelvis.  The abdominals are contracted to create full spinal flexion \nresulting in a low, middle, and upper back rounded formation creating the shape of a \u201cC\u201d.   \n \nHands and Knees \nKneel on the carriage with the head toward the footbar.  Ankles dorsi-flexed with balls of feet \nagainst respective shoulder rests.  Hands on footbar shoulder width apart.  Neutral spine. \n \nNeutral Pelvis \nAllow the lumbar spine to obtain its natural curve.  The pelvis has neither an anterior nor \nposterior tilt.  Keep the abdominals contracted and the gluteals relaxed. \n \nImprinted Pelvis \nPelvis has posterior tilt.  Keep the abdominals contracted and the gluteals relaxed. \n \nLeg Positions \nKnees Bent:  knees bent with feet on footbar. \nTable Top:  knees and hips flexed 90 degrees. \nLegs on the Diagonal:  legs are extended up to a 45 degree angle with knees straight. \n \n \n \n \n \n \n \n\n \n13 \nSection 2 \nThe A, B, C\u2019 S \nThese are key concepts that make Pilates exercise safe, effective, and functional.  They \ninclude sound anatomical principles.   \n \nA = Alignment \nAchieving and maintaining proper alignment before during and after each exercise is \ndiscussed and demonstrated.   \n \nB = Breath \nThe Breath is the most vital aspect necessary for life.  Additionally, it enhances and promotes \nefficient movement through proper muscular usage.  The importance of proper breathing \ntechnique is discussed and demonstrated. \n \nC = Concentration, Core Strength, Control \nThe core muscles are central to Pilates exercises.  Core Strength is necessary to allow \neffortless pain free movement as well as provide protection to the interior of the torso.  \nConcentration ensures that each movement is done mindfully.  Control over every movement \nreduces risk of injury.  Concentration on and control of the core musculature is taught, \ndemonstrated and practiced. \n \nS = Stabilization \nStabilizing the joints of the body protect and strengthen them.  The stabilization of the core, rib \ncage, scapula, pelvis and cervical spine is required to perform each exercise safely and \neffectively.  Proper stabilization of the joints is taught, demonstrated and practiced. \n \n \n\n \n14 \nAlignment \nMuch of Pilates work is based on the identification and correction of postural alignment \ndeviations.  The first step in the process of accomplishing this task is to improve awareness of \nskeletal alignment, muscle imbalances and faulty movement patterns.  Many people do not \nrealize the inefficiencies in their posture or the impact their posture has on their health.  \nHealthy posture involves a balance of the muscles, bones, ligaments, and joints.  When \nobserving someone\u2019s profile we should be looking at how the body parts line up.   \n \nHead \n \nShoulders \n \nRib Cage \n \n \nPelvis \n \nHips \n \n \nKnees \n \n \n \n \ndirectly over the neck and shoulders \n \nover the rib cage \n \nover the pelvis \n \n \nover the legs \n \nover the knees \n \n \nover the ankles \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \nNeutral Spine refers to the curvature of the spine that is achieved by balanced core strength \nand flexibility.  It is characterized by slight anterior curvatures in the cervical and lumbar \nvertebrae and a slight posterior curvature in the thoracic vertebrae.  The 12 vertebrae that are \nconfigured in the anterior curvature (7 cervical and 5 lumbar) are designed to balance the 12 \nvertebrae configured in the posterior curvature (thoracic).  \n \n7 Cervical \n \n \n \n \n \n5 Lumbar \n \n \n \n \n \n \n \n \n12 Thoracic \n \n\n \n15 \nPosture Analysis Worksheet \nGoal: Assess posture to determine if there are any risk factors and / or musculoskeletal \nlimitations to consider during fitness assessments and exercise programming. \n \nProtocol: Although there is no specific protocol to follow for postural analysis it would be \nbeneficial for any fitness professional to observe a client from anterior, posterior and lateral \nperspectives while standing stationary and while walking towards and away from the tester.  \nThe following is a list of characteristics to look for: \n \nHead and Neck \n\u0001  Is the head upright? \n\u0001  Is the head tilted to one side or the other? \n\u0001  Is the chin / neck protracted? \n\u0001  Is the chin / neck retracted? \n \nShoulders \n\u0001  Are the shoulders the same height? \n\u0001  Are the shoulders upright or rounded? \n\u0001  Do the scapulae protrude from the back? \n\u0001  Are both scapulae the same height? \n \nChest and Upper Back \n\u0001  Is the chest lifted? \n\u0001  Is the upper back normally rounded? \n \nSpine and Trunk \n\u0001  Are the vertebrae in a vertical line, straight or curved? \n\u0001  Is the curve in the lower back normal, arched or inclined? \n\u0001  Is the abdomen protruding? \n \nHips \n\u0001  Are the hips level?    \n\u0001  Are both sides the same height from the floor? \n \n \nKnees \n\u0001  Are the kneecaps facing straight ahead like headlights? \n\u0001  Are the kneecaps at the same height? \n\u0001  Are the knees pushed backwards? \n \nAnkles and Feet \n\u0001  Are the feet straight-ahead or pointed out? \n\u0001  Where does the majority of the weight of the body lie? \n\u0001  On the outside, inside or midline of the feet? \n\n \n16 \nPosture Rating Chart \n Posture Rating Chart \n \nGood \nFair \nPoor* \nHead  \n(anterior or posterior view) \nHead is erect, gravity \nline passes directly \nthough the center \n \nHead is slightly twisted \nor turned to one side \nHead is markedly twisted \nor turned to one side \nNeck  \n(lateral view) \nNeck is erect, chin \nslightly retracted and \nhead directly above \nshoulders \n \nNeck and chin slightly \nprotracted \nNeck and chin markedly \nprotracted \nShoulders  \n(anterior or posterior view) \nBoth shoulders are \nlevel (horizontally) \nOne shoulder is slightly \nhigher than the other \nOne shoulder is markedly \nhigher than the other \n \nSpine  \n(posterior view) \nSpine is in a straight \nline  \nSpine is slightly curved \nlaterally \n(Scoliosis) \n \nSpine is markedly curved \nlaterally \n(Scoliosis) \nUpper Back  \n(lateral view) \nNormal rounding \nconsistent with upper \nthoracic curvature \n \nSlightly more rounding \nthan typical thoracic \ncurvature \n \nMarked rounding \nconstant with Kyphosis \nSpine / Trunk  \n(lateral view) \nSpine is erect and \naligned directly over the \npelvic girdle \n \nSpine exhibits a slight \nposterior alignment \nSpine exhibits a marked \nposterior alignment \nAbdomen  \n(lateral view) \nAbdomen is flat or \nslightly rounded  \n \nAbdomen is protruding  \nAbdomen is protruding \nand sagging \nLower Back  \n(lateral view) \nLower back has a \nnormal \u2018S\u2019 curvature \nconsistent with the \nLumbar vertebrae \nLower back appears \nslightly hollow.  Slight \nexaggeration of the \nLumbar curvature \n \nLower back is markedly \ncurved causing a \u2018sway \nback\u2019 or Lordosis \nHips \n(anterior or posterior view) \nBoth hips are level \n(horizontally) \nOne hip is slightly \nhigher than the other \nOne hip is markedly \nhigher than the other \n \nAnkles and Feet  \n(anterior or posterior view) \nFeet point straight \nforward with ankles \ndirectly above the heel \n \nSlight Pronation \nSlight Supination  \nPronated \nSupinated \n*Any ratings of poor must be cleared by an orthopedic specialist (physical therapist, chiropractic \nphysician or orthopedic surgeon) \n \n\n \n17 \nPostural Alignment Deviations \n \nKyphosis \n \nExcessive cervical and/or upper thoracic \ncurvature, which results in a hunchback \nappearance, is referred to as kyphosis.  This \nis common in older persons who suffer from \nosteoporosis or atrophy of the muscles that \ncontrol the scapula (Trapezius and \nRhomboids).   \n \n \nLordosis  \n \nCharacterized by excessive anterior curvature \nof the lumbar spine.  Weak abdominals, overly \ntight hip flexors and spinal erectors and \noverstretched hamstring muscles can \ncontribute to lordosis, which causes low back \npain.   \n \n \nScoliosis  \n \nSpinal alignment abnormality characterized by \nan exaggerated lateral \u2018S\u2019 shaped curvature of \nthe spine, which causes the shoulders and \npelvis to appear uneven.  Scoliosis can be \ncaused by muscular imbalances that, over \ntime, cause irreversible deviations in skeletal \nalignment. \n \n \nScoliosis disrupts the levelness of the hips \nand shoulders \n \n \n \n \n\n \n18 \nBreath \nCorrect breathing is defined as utilizing the full capacity of the thoracic and abdominal cavities \nto supply oxygen to the lungs to remove carbon dioxide, and other respiratory waste products.  \nThe respiratory system facilitates this exchange between trillions of cells in our bodies.  \nWithout that exchange, our bodies accumulate toxins to the point of toxic overload.  This leads \nto fatigue, illness, and disease.   \n \nThe main respiratory muscles include the Diaphragm, the External Intercostals, the Internal \nIntercostals and the Transverse Abdominis. \n \n \nDiaphragm \n \nExternal Intercostals \n \nInternal Intercostals \n \nTransverse \nAbdominis \nMany of us underutilize these muscles, which cause the strength and elasticity of them to \ndiminish.  This in turn diminishes the depth of each breath taken.  Breathing skills are taken for \ngranted because we don\u2019t have to think about them.  But they are skills that become lost in the \ndaily stresses of life.  When stressed or anxious, the body responds by increasing the rate of \nrespiration.  We end up taking small, quick, shallow breaths - sometimes to the point of \nhyperventilation.  Deep breathing helps rid the body of unnecessary tension as it oxygenates \nthe tissues, mobilizes the rib cage, and massages the internal organs. \n \nHow the Respiratory Muscles Work \nThe Diaphragm is the main muscle involved in breathing.  It is located between the abdominal \nand the thoracic cavities.  The Internal and External Intercostals muscles are located in and \naround the ribcage.  The Transverse Abdominis is located deep within the lower abdominal \ncavity.  They all work together to expand and compress both cavities to allow oxygen to travel \nin and out. \n \nWhat Happens during Inhalation \nThe External Intercostal muscles elevate the ribs and the Transverse Abdominis muscle \nrelaxes.  At the same time, the Diaphragm contracts and pushes down into the abdominal \ncavity, creating more space for the lungs to fully expand. \n \nWhat Happens during Exhalation \nThe Internal Intercostal muscles depress the ribs and the Transverse Abdominis muscle \ncontracts.  At the same time, the Diaphragm relaxes.  This creates pressure in the abdominal \ncavity to equalize, pushing the breath out. \n\n \n19 \nWe perform breathing exercises prior to starting a Pilates workout to incorporate better \nbreathing practices during the exercise session.  Practicing proper breathing techniques \nrepetitively will occur more often in daily life. \n \nBreathing and Movement Patterns \nIt is natural for the spine to extend when inhaling because extending opens up the front of the \nbody and the ribcage.  Inhaling is considered a complementary breath pattern for spinal \nextension.  This can be quickly and easily observed every time you inhale. \n \nIt is natural for the spine to flex when exhaling because flexing compresses the ribcage as it \nforces air out of the lungs.  Exhaling is considered a complementary breath pattern for spinal \nflexion.  This can be quickly and easily observed every time you exhale. \n \nExhale                              Inhale                                    Exhale                                Exhale \n \n \nComplementary Breathing Pattern for Spinal Movements \n \nFor example, look at the Mermaid exercise.  During each inhale, the spine is either maintaining \nextension or moving toward it.  During each exhale, the spine is either flexing forward, flexing \nlaterally, or rotating.  The breathing and movement patterns assigned to Pilates exercises can \nalways be reversed, and often are.  The most important thing is to keep breathing and not hold \nthe breath.  If the assigned breath pattern is difficult for someone when performing Pilates \nexercises, they may change the inhales and exhales.  Just make sure they are breathing!  At \nsome point the individual will need to challenge themselves and it is at this time they can \nchange the breath to the assigned breathing pattern. \n \nFurthermore, once an exercise is mastered with a certain breath pattern, it is an added \nchallenge to reverse the breathing so that it is performed with a different breath pattern. \n \n \n \n\n \n20 \nBreathing Techniques \nWith the Pilates Breath, we inhale through the nose and exhale through the mouth.   \n \nInhale through the nose \n\u2022 The nose is a filter for our respiratory system.  It is the first attempt to reduce the \namount of toxins in our body. \n\u2022 Breathing through the nose warms the air slightly before it travels throughout our lungs. \n \nExhale through the mouth \n\u2022 Exhaling through the mouth provides a more effective forced exhalation. \n\u2022 Forced exhalation engages the respiratory muscles, compresses the abdominal cavity, \nand assists abdominal muscle contraction. \n\u2022 The abdominal muscles are the primary protectors of the spine.  Any time the \nabdominals are not contracted, the spine is unprotected. \n \nTo quote Joseph Pilates:  \u201csqueeze every atom of impure air from your lungs in much the \nsame manner that you would wring every drop of water out of a wet cloth\u201d. \n \nBreathing Awareness Exercises \n \nNormal Breathing \nPurpose:   \nCreate greater awareness of normal breath pattern. \nExercise Sequence:   \nObserve normal breath pattern.  Inhale as you normally do and observe \nwhere the breath travels inside your body.  Does the belly rise?  Does the \nchest rise?  Is it a full abdominal cavity breath?  Do the abdominal muscles \ncontract during the exhalation?  Is all of the air being exhaled? \n \nDeep Breathing \nPurpose:   \nIncrease awareness of how much inhalation is possible while strengthening \nthe breathing muscles. \nExercise Sequence:  \nInhale through the nose slowly until you can\u2019t inhale any more.  Exhale \nnaturally. \n\n \n21 \nComplete Exhalation Breathing \nPurpose:   \nTo practice full and complete exhalation and to become aware of how much \nmore air can be exhaled than normal. \nExercise Sequence:  \nInhale through the nose slowly.  Exhale through the mouth as if blowing a \npinwheel around in a circle.  Continue exhaling until you can\u2019t any longer.  \nBreathe in naturally. \n \n \n \n \n \nBack and Side Breathing \nPurpose:   \nControlling the breath as it travels into the body to create awareness of \u201cback\u201d \nand \u201cside rib\u201d breathing. \nStarting Position:   \nOne hand placed on lower abdomen and the other on the chest. \nExercise Sequence:   \n\u2022 \nInhale; allow the chest to expand so that chest rises into hand.  Do not let the belly rise. \n\u2022 \nExhale; naturally. \n\u2022 \nInhale; allow the belly to expand so the belly rises into hand.  Do not let the chest rise. \n\u2022 \nExhale; naturally. \n\u2022 \nInhale; do not allow either the belly or the chest to rise.  Focus on breathing into the side of ribs \nand the back. \n \nRib Cage Breathing  \nPurpose:   \nTo feel the ribs expand laterally as you focus on compressing the abdomen \nduring both inhalation and exhalation. \nStarting Position:   \nHands on rib cage. \nExercise Sequence:   \n\u2022 \nInhale; contract the Rectus Abdominis and Transverse Abdominis.  Try to expand to the side of \nyour body.  The fingertips will slide away from one another. \n\u2022 \nExhale; compress the Transverse Abdominis even more.  The hands come closer together as \nthe rib cage comes in and down. \n \n \n\n \n22 \nConcentration on Core Strength and Control \nConcentration on Core Strength and Control must be applied to each exercise to perform them \ncorrectly.   \n \nConcentration \nConcentration requires the realization that every movement of every body part is important and \nthat all movements are integrated.  Concentrate on each small movement and allow the \nmovements to flow.  Dismiss all activity around you and concentrate on your body as it \nresponds to the minds direction.  This meditative kind of concentration will bring clarity of \nthought, better mental focus, less mind wandering, increased mental energy and a calmer, \npositive frame of mind. \n \nCore Strength \nThe core is the pivotal point of the body.  All movements emanate from this center and are \ntransferred outward.  The core includes the deep internal muscles of the spine and central \nregion, as well as the superficial muscles.   \n \nThe Deep Internal Muscles Include: \n\u2022 Transverse Abdominis  \n\u2022 Internal Oblique \n\u2022 Multifidus \n\u2022 Pelvic Floor Muscles \n\u2022 Diaphragm  \n\u2022 Longissimus \n\u2022 Iliocostalis   \n \nThe Larger Superficial Muscles Include: \n\u2022 Rectus Abdominis \n\u2022 External Oblique \n\u2022 Quadratus Lumborum \n \nTraditional abdominal exercises, like the abdominal crunch, target the superficial muscles.  \nWhat has happened to the common exerciser is that their superficial muscles become very \nstrong, but the deeper internal muscles remain weak.  For most of the daily activities these \nindividuals perform, their larger stronger muscles are employed to complete a given task.  At \nsome point, the larger muscles become fatigued and cannot complete a given task by \nthemselves, so they call upon the deeper internal muscles for stabilization and support.  It is \noften at this juncture that the individual experiences an injury because those internal muscles \nare not accustomed to being utilized and fail under the demand placed on them.   \n \nPilates exercises focus on the entire core, including the deep internal muscles and the \nsuperficial ones.  The smaller deep internal muscles perform smaller movements.  The larger \nsuperficial muscles perform larger movements.  In order to isolate and use the deep muscles, \nthe superficial muscles are used as little as possible.  Therefore, some Pilates exercises do \n\n \n23 \nnot involve a lot of isotonic movement that is often witnessed by sight.  Consequently if the \nindividual is isolating the deep muscles they will feel the work instead of see the work.  The \ncommon exerciser is more accustomed to believe they are \u201cdoing something\u201d if they can see \ntheir bones moving.  If their bones are not moving, they assume that they are not working.  \nThey are not accustomed to feeling the exercises and assessing the quality of the exercise \nbased on their own intuition.   \n \nIt is often necessary to re-educate the participant\u2019s mental perception of a quality workout as \nwell as their physical perception of feeling the work instead of seeing it. \n \nControl \nControl over every movement is necessary to prevent injury.  It begins with awareness of the \nsmallest movements, allows mindful adjustments to maximize the effectiveness of the \nexercise, while minimizing the associated risks.  By focusing on control, the body is able to \nutilize the internal and superficial muscles to achieve a balanced body.   \n \nMovement that emanates from the core can occur at the head and neck, scapulae, spine, rib \ncage and pelvis.  One must not only learn the following principles but also internalize the \ncontrol required for each body part.  These principles should be applied consistently to daily \nlife as well as the Pilates exercises. \n \n \n\n \n24 \nStabilization \n \nCervical Spine (Head & Neck) Stabilization \n \nNeutral neck alignment:  There should be a natural inward curvature of the cervical spine and \nwhile standing or sitting, the head should balance directly on top of the cervical spine.    \n \n  \n \n  \n \n \nNeutral Alignment \u263a\n\u263a\n\u263a\n\u263a \n \nNeck Flexion \u0003\n\u0003\n\u0003\n\u0003 \n \n \nNeck Extension \u0003\n\u0003\n\u0003\n\u0003 \n \nHead Nod Awareness Exercise \n \nPurpose:  Increase awareness of neck position.  Create length through the back of the neck \nby stretching the neck extensors. \n \nStarting Position:  Seated or Classic Pilates on Carriage; neutral pelvis. \n \nExercise Sequence:   \n\u2022 Inhale; nod the chin toward the chest.   \n\u2022 Exhale; return the head to starting position.  It is a slight nod, not a jam into the chest.  \nThe chin does not touch the chest.  Think of lengthening the back of the neck into the \nmat.  Keep the distance between the chin and the chest approximately the size of a fist \nor small apple. \n \nNumber of Repetitions:  3-5. \n \n \n\n \n25 \nScapula Stabilization \nScapula stabilization requires a delicate balance of movements controlled by the muscles of \nthe arm at the shoulder.  Without proper stabilization of the scapula, various shoulder joint \npositions can cause injury.  Elevation, depression, protraction and retraction are the \nmovements that the scapula performs. \nScapula Elevation and Depression Awareness Exercise \nPurpose:  Experience the range of motion available in the shoulder joint.  Create greater \nawareness of the position of the shoulder when performing Pilates exercises. \n \nStarting Position: Seated or Classic Pilates on Carriage; neutral pelvis. \n \nExercise Sequence:   \n \n\u2022 Inhale; lift the shoulders closer to the ears \nas if shrugging.   \n\u2022 Exhale; lower the shoulders away from the \nears.  Think of creating space between the \nshoulder and the ear lobe. \n \nNumber of Repetitions:  3-5. \n \n \n \nScapula Elevation \u0003\n\u0003\n\u0003\n\u0003 \n \n \n \n \nScapula Depression \u263a\n\u263a\n\u263a\n\u263a   \n \n \n \nScapula Protraction and Retraction Awareness Exercise \nPurpose:  Experience the range of motion available in the shoulder joint.  Create greater \nawareness of the position of the shoulder when performing Pilates exercises. \n \nStarting Position:  Seated or Classic Pilates on Carriage; neutral pelvis, arms perpendicular \nto the mat with the fingertips reaching toward the ceiling, palms facing each other, hands \nshoulder width apart. \n \nExercise Sequence:   \n\u2022 Inhale; lift the shoulders off the mat \nallowing the fingertips to reach closer to \nthe ceiling.   \n\u2022 Exhale; lower the shoulders back down \ninto the mat.  Think of separating the \nshoulder blades during the lift (protraction).  \nThink of \u201csliding the shoulder blades into \nyour back pockets\u201d during the down phase \n(retraction). \n \nNumber of Repetitions:  3-5. \n \n \nScapula Protraction \u0003\n\u0003\n\u0003\n\u0003 \n \n \n \n \nScapula Retracted \u263a\n\u263a\n\u263a\n\u263a   \n \n \n \n\n \n26 \nRib Cage Stabilization \nThe abdominals are attached to the ribcage by the Aponeurosis (a-pon-you-r-sis), which is the \nbroad, flattened tendon that the Transverse Abdominis, Internal and External Obliques insert \ninto on the anterior, midline of the trunk.  In between the ribs are muscles called Internal and \nExternal Intercostals (Anterior and Posterior).  These muscles are important in breathing and in \nstabilizing the ribcage while the arms, legs and spine move.  Contracting the abdominals and \nthe Internal and External Intercostals prevent the ribcage from \u201cpopping\u201d, an undesirable \nalignment.  \u201cPopping\u201d refers to when the ribcage presses outward and the low back arches off \nthe mat when lying in a supine position. \n \n \n \n \n \n \n \n \n \n \nRibcage Popping  \u0003\n\u0003\n\u0003\n\u0003 \n \n \n \n \n \n \n \n \n \n \n \nRib Cage Correct Placement \u263a\n\u263a\n\u263a\n\u263a \n \n \n \n\n \n27 \nPelvic Stabilization \nThere are two positions the pelvis attains during Pilates exercise:  neutral and imprint.  Both \npositions are designed to maintain the stability of the pelvis while the arms, ribcage and legs \nmove.   \n \nNeutral pelvis refers to the position that the pelvis is in when it is neither tilted \nanteriorly nor posteriorly and the person\u2019s natural lordotic curve is present.  Many \nexercises are performed in neutral pelvis so that the muscles affecting it are worked in this \ndesired natural state.  It is important to keep the abdominals contracted even when the pelvis \nis neutral.  Even though a natural low back curve is desired, neutral pelvis is not considered a \nrest position. \n \nImprinted pelvis is used when neutral pelvic alignment cannot be effectively maintained \nduring a particular exercise.  Imprinted pelvis refers to the position that the pelvis is in when \nit has a posterior tilt.  Ideally this position is achieved by contracting the abdominal muscles, \nnot the Gluteal muscles.  The more the Gluteal muscles work to secure an imprint, the less the \nabdominal muscles will need to work.  Therefore, contracting the Gluteal muscles will not \nproduce the most desirable results for strengthening the Transverse Abdominis.   \nPelvic Placement Awareness Exercise \nPurpose:  Learn the difference between neutral pelvis and imprinted pelvis. \n \nStarting Position:  Classic Pilates on Carriage. \n \nExercise Sequence 1:  Begin Pilates breathing and place hands on lower abdomen.  Notice \nthe angle of hands as they rest between hip bones and pubic bone.  When the hip bones and \npubic bone are in the same plane, the hands will be parallel to the mat.  This is considered \nneutral. \n \nExercise Sequence 2:  Continue Pilates breathing, and pull belly button in during the \nexhalation with enough muscle contraction to allow the pubic bone to elevate higher than the \nhip bones.  Notice the angle of hands change as the pubic bone becomes higher than the hip \nbones.  This is considered imprinted pelvis.  The gluteal muscles are to remain inactive.  The \nnormal curve of the low back will be decreased as the low back descends toward the mat. \n \nNumber of Repetitions:  3-5. \n \nCommon Errors:   \n\u2022 Squeezing the gluteals to facilitate an imprint. \n\u2022 Focusing on pressing the low back into the mat instead of using the abdominal muscles \nto create movement. \n \nMuscles Targeted:  Transverse Abdominis. \n \n \n\n \n28 \n                \n                              \n \n                      Supine View                                                 Standing View \n \nPelvic Floor \nWeak pelvic floor muscles may lead to incontinence (leaking of urine).  The topic of \nincontinence may be uncomfortable, as is discussion of the pelvic floor.  Many people do not \nfrequently think of using their pelvic floor.  Yet these muscles are used during daily urination.  \nDiscovering them is as simple as stopping the flow of urine.  The flow should be broken off \nsmoothly with no dribbling.  The muscles used to do this are the pelvic floor muscles.  Once \nthe pelvic floor muscles have been identified, complete the urination.  This exercise is good for \nidentifying the muscles.  It is not recommended to stop the flow of urine in this manner on a \nregular basis.  It is recommended to contract these muscles daily for short periods of time to \nstrengthen the pelvic floor muscles.  It is also recommended that the pelvic floor muscles be \nexercised in moderation.  Just like all of the muscles in the body, they can be overworked.   \n \nImagine the pelvic floor is an elevator and, as it ascends to each floor, pull up the pelvic floor \nmuscles a little more each time, until they are completely tight. Then, the elevator can descend \nfloor by floor, gradually relaxing the muscles in stages until fully relaxed.  These are called \n\u201cKegel\u201d (k\u0101'gel) exercises.  Kegel exercises were originally developed by Dr. Arnold Kegel in \n1948 as a method of controlling incontinence in women following childbirth. \n \nThe pelvic floor is contracted (Kegel\u2019s) while performing Pilates exercises.   \n \nPelvic Floor, Abdominal Contraction and the Breath \nProper breathing is essential to the correct execution of Pilates exercises.  Concentration on \nthe breath provides time to mentally prepare for movement.  Another part of the mental \npreparation involves isometric contraction of the pelvic floor and the abdominals. They support \nand contribute to posture, breathing and circulation.  The stronger the pelvic floor muscles, the \nbetter the functioning of the lower organs such as the uterus, bladder and bowels.  The pelvic \nfloor musculature is frequently forgotten as a necessary part of daily exercise.  Yet it is evident \nthat as we age, those muscles naturally lose strength if they are not used.  Therefore, with \neach inhale, the pelvic floor muscles are \u201cpulled up\u201d (contracting the muscles used to stop the \nflow of urine).  Additionally, the abdominals are \u201cpulled in\u201d (pulling the navel toward the spine \nas if trying to zip up tight jeans).   \nPosterior Tilt \n \n \n \n \nAnterior Tilt \n \n \n \n \nNeutral \n Neutral            Anterior            Posterior \n\n \n29 \n \nDuring exhalation, maintain the pelvic floor and the abdominal contractions.  Additionally, the \nTransverse Abdominis contracts to compress the abdomen.  When these three points (pelvic \nfloor, Rectus Abdominis and Transverse Abdominis) are simultaneously contracted, it provides \nstability and a produces a feeling of connectedness within the entire pelvic region.   \n \nHow to Kegel \n1. Short (2 seconds). Contract (tighten) your pelvic muscle very hard for two seconds, and \nthen immediately relax for two seconds. \n \n2. Long (3, 5, or 10 seconds). Begin with the procedure outlined above, tightening for three \nseconds, and then relaxing for three seconds.  Over time, increase the length of time you \ntighten or relax the pelvic muscle to five seconds, then ten seconds or even longer. \n \nKegel exercises can be practiced anywhere and anytime. You should perform these exercises \nin several different positions:  Sitting, Standing, Lying Down, and Exercising! \n\n \n30 \nSection 3 \nWarm Up Exercises \nThe Footwork Series \n \nFootwork is a fundamental aspect in the Pilates Reformer workout.  It is the first series of \nexercises done on the Reformer in most any session.  Even though it is called footwork, it uses \nthe large muscles of the legs (Quadriceps, Hamstrings, and Glutes) to warm-up the body.  The \nmuscles of the lower leg (Gastrocnemius, Soleus, and Anterior Tibialis) work to move the ankle \njoint from plantar to dorsi-flexion, and the intrinsic muscles of the feet gain strength and \nflexibility. \n \nThere are several variations of footwork that can be added into a workout program to address \nthe exercisers\u2019 needs.  For example: \n \n1. Dancers who practice most of the time in lateral rotation of the hip can work on \nbalancing the muscles of the legs by working in medial rotation on the reformer.   \n2. For someone who is pigeon toed (feet medially rotated), they can balance the muscles \nof the leg and feet by working in a lateral rotation on the reformer. \n3. For people who do not have obvious variances one way or another, they can focus on \nworking all three (parallel, lateral, medial) foot positions to promote balance. \n \nFoot Positioning    \n \n \n \n \n \n \n \n \n \nAdducted \nHip Distance \nHeels Together \nToes Apart \nToes Together \nHeels Apart \n  A l s o  m e a n s   \n A l s o  m e a n s   \nA l s o  m e a n s   \n A l s o  m e a n s  \n \n \n \n \n \n \n \n \n \n \n \nParallel \nParallel \nLateral \nMedial \n \n \n\n \n31 \nReformer Settings for all Footwork \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in the position that is the most comfortable for the exerciser.  It is \nimportant that the neck and shoulders are free of tension. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n2-3 springs for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n2-3 springs for injured exercisers. \n\u2022 \n3-4 springs for those who can maintain proper alignment and muscle activation. \nCueing Footwork \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nPelvis neutral.  Imprint if needed. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nHip, knee, and ankle aligned. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nPress the carriage only half way out. \n\u2022 \nHold squishy ball between knees to keep muscle engagement and correct alignment. \nFootwork Essentials \nPurpose:  Increase body temperature and to warm up the hip, knee, and ankle joints. \nJoint Action:  Hip, knee, ankle flexion and extension. \nPrime Movers: Quadriceps to press carriage away, Hamstrings to return carriage home. \nAssisters: Gluteals to keep external rotation, Adductors to keep internal rotation. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae. \n \n\n \n32 \nFootwork \u2013 Heels Hip Width \n \n \n \n \n \n \n \n \nStart \n \n   End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push heels against footbar, extend knees and hips, moving the carriage away. \n\u2022 \nInhale; bend knees and hips to return to the starting position. \n \nNumber of Repetitions:  Up to 10 in each position (parallel, lateral, medial). \n \nVariations:   \n\u2022 \nPress carriage only halfway out to work a small range of motion. \n\u2022 \nPress carriage only halfway back to home to work the end range of motion. \n \nRemember:   \n\u2022 \nKeep the feet in the same position throughout. \n \nImagine:   \n\u2022 \nYou are performing a vertical squat so that your feet are flexed as if they were on the floor. \n \nNotes:   \nSET UP \nSprings:  \n2 - 4 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \nheels on foot bar hip width apart, \nfeet dorsi-flexed, toes aim to ceiling. \n \nLateral \n  \n heels on foot bar hip width apart, \nthighs externally rotated from the hip-socket, feet dorsi-\nflexed, up to approximate forty-five degree lateral angle. \n \nMedial \n \n \nheels on foot bar hip width apart, \nthighs internally rotated from the hip-socket, feet dorsi-\nflexed. \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n    \n \nLateral \n \nMedial \n\n \n33 \nFootwork \u2013 Ball of Foot \n \n \n  \n \n \n \nStart \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push heels against footbar, extend knees and hips, moving the carriage away. \n\u2022 \nInhale; bend knees and hips to return to the starting position. \n \nNumber of Repetitions:  Up to 10 in each position (parallel, lateral, medial). \n \nVariations:   \n\u2022 \nPress carriage only halfway out to work a small range of motion. \n\u2022 \nPress carriage only halfway back to home to work the end range of motion. \n \nRemember:   \n\u2022 \nKeep the feet in the same position throughout. \n \nImagine:   \n\u2022 \nYou are wearing high heeled shoes or walking on your tip toes. \n \nNotes:   \nSET UP \nSprings:  \n2 - 4 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \nballs of feet on footbar hip width \napart, feet plantar-flexed. \n \nLateral \n \n \nballs of feet on footbar hip width \napart, heels together, feet plantar-flexed. \n \nMedial \n \n \nballs of feet on footbar hip width \napart, thighs internally rotated from the hip-socket, feet \nplantar-flexed. \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n \nSquishy Ball Modification \n\n \n34 \nFootwork \u2013 Calf Raises \n \n \n \n \n \n \nStart  \nMid \n \n  End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push feet against footbar, extend knees and hips, moving the carriage away. \n\u2022 \nInhale; keeping the knees and hips extended, lower the heels under the footbar.   \n\u2022 \nExhale; lift heels up, bringing the ankle back to plantar-flexion. \n\u2022 \nInhale; bend knees and hips to return to the starting position. \n \nNumber of Repetitions:  Up to 10 in each position (parallel, lateral). \n \nVariations:   \n\u2022 \nLower and lift the heels up to ten times in a row while carriage is away. \n \nRemember:   \n\u2022 \nDo not let the ankles roll out to the side. \n \nImagine:   \n\u2022 \nYou are wearing high heeled shoes or walking on your tip toes. \n \nNotes:   \n \n \nSET UP \nSprings:  \n2 - 4 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \nballs of feet on footbar hip width \napart, feet plantar-flexed. \n \n \nLateral \n  \n \nballs of feet on foot bar hip width \napart, heels together, feet plantar-flexed. \n \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n \n\n \n35 \nFootwork \u2013 Running \n \n \n \n \n \nStart \n \nMid \n \n  End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push feet against footbar, extend knees and hips, moving the carriage away. \n\u2022 \nInhale short staccato breath; keep the carriage away, lower one heel under the footbar, \nsimultaneously lift the other heel to plantar-flexion.   \n\u2022 \nInhale short staccato breath; keep the carriage away, switch the feet so the opposite heel is \nunder the footbar.   \n\u2022 \nExhale short staccato breath; keep the carriage away, switch the feet. \n\u2022 \nExhale short staccato breath; keep the carriage away, switch the feet.  Continue through \ndesired number of repetitions. \n\u2022 \nInhale; lift both heels to plantar-flexion. \n\u2022 \nExhale; bend knees and hips to return to the starting position. \n \nNumber of Repetitions:  Up to 100. \n \nVariation:   \n\u2022 \nPick up the pace as long as the movement is controlled. \n \nRemember:   \n\u2022 \nTo extend the knees all the way without locking them out. \n \nImagine:   \n\u2022 \nYou are prancing. \n \nNotes:   \nSET UP \nSprings:  \n2 - 4 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \nballs of feet on footbar hip width \napart, feet plantar-flexed. \n \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n \n\n \n36 \nWork Out Exercises \nThe Single Leg Series \nReformer Settings for all Single Leg Series \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in the position that is the most comfortable for the exerciser.  It is \nimportant that the neck and shoulders are free of tension. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n2 springs for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n2 springs for injured exercisers. \n\u2022 \n2-3 springs for those who can maintain proper alignment and muscle activation. \nCueing Single Leg Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nPelvis neutral.  Imprint if needed. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nHip, knee, and ankle aligned. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nPress the carriage only half way out. \nSingle Leg Essentials \nPurpose:  Allowing each leg to work unilaterally, the Single Leg exercises strengthen potential \nweakness on one side of the body and provide greater challenge on the core muscles to keep the \npelvis stable. \nJoint Action:  Hip, knee, ankle flexion and extension. \nPrime Movers: Quadriceps to press carriage away, Hamstrings to return carriage home. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae. \n\n \n37 \nSingle Leg \u2013 One Leg Bent \n \n   \n \n \n \nStart \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push the foot against the footbar to extend the knee and hip moving the carriage away.  \nKeep the other leg in tabletop position, with the knee over the hip. \n\u2022 \nInhale; bend the extended knee and hip to return the carriage.   \n \nNumber of Repetitions:  10 each leg. \n \nVariation:   \n\u2022 \nPick up the pace as long as the movement is controlled. \n \nRemember:   \n\u2022 \nTo keep the hip bones in the same plane. \n \nImagine:   \n\u2022 \nYour top leg is a statue and it is molded to represent a 90 degree angle. \n \nNotes:   \n \n \nSET UP \nSprings:  \n2 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \nthe ball of one foot on footbar, \nankle plantar-flexed.  The other leg in table top \nposition with foot plantar-flexed. \n \n \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, the ball of one foot on footbar, ankle plantar-\nflexed, arms resting on carriage, head resting on \nheadrest.  See above for foot position. \n \n\n \n38 \nSingle Leg \u2013 One Leg Kick \n \n  \n \n \nStart  \n    End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push the foot against the footbar to extend the knee and hip moving the carriage away.  \nKeep the other leg in tabletop position, with the knee over the hip. \n\u2022 \nInhale; bend the extended knee and hip to return the carriage, simultaneously extend tabletop \nleg to a diagonal line over the footbar.    \n \nNumber of Repetitions:  10 each leg. \n \nVariation:   \n\u2022 \nPick up the pace as long as the movement is controlled. \n \nRemember:   \n\u2022 \nKeep the legs parallel with both knees facing ceiling. \n \nImagine:   \n\u2022 \nThe mechanical action of a piston. \n \nNotes:   \n \n \nSET UP \nSprings:  \n2 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \nthe ball of one foot on footbar, \nankle plantar-flexed.  The other leg in table top \nposition with foot plantar-flexed. \n \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See above for foot position. \n\n \n39 \nSingle Leg \u2013 Single Heel \n \n \n \nStart \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push heel against footbar, extend knee and hips, moving the carriage away. \n\u2022 \nInhale; bend knee and hip to return to the starting position. \n \nNumber of Repetitions:  10 each leg. \n \nVariation:   \n\u2022 \nBend top leg to table top position for comfort. \n \nRemember:   \n\u2022 \nCorrect alignment should not be compromised at the expense of heavier workload. \n \nImagine:   \n\u2022 \nKeep both feet dorsi-flexed as if standing on the floor. \n \nNotes:   \n \n \n \n \nSET UP \nSprings:  \n2 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \nheel of one foot on footbar hip \nwidth apart, feet dorsi-flexed.  The other leg extended \nat a diagonal over the footbar, with foot dorsi-flexed. \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See above for foot position. \n\n \n40 \nSingle Leg \u2013 One Leg Circles \n \n \n \n \nStart \n \n Mid 1 \n \nMid 2  \n \n \n \n \n \nMid 3 \n \n \n \n \nMid 4 \n \n  \nEnd \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals. \n\u2022 \nExhale; push heel against footbar, extend knee and hips, moving the carriage away.  \nSimultaneously extend top leg to ceiling.  Hold the carriage in the away position. \n\u2022 \nInhale; start to circle the top leg across the midline of the body and down away from the face. \n\u2022 \nExhale; continue circling the top leg to return it to the start position.  Repeat 5 times in each \ndirection. \n\u2022 \nInhale; hold the carriage in the away position, continue lifting top leg to ceiling. \n\u2022 \nExhale; bend both knees and hips to bring the carriage home. \n \nNumber of Repetitions:  10 each leg (5 circles in each direction). \n \nVariation:   \n\u2022 \nBend top leg to table top position for comfort. \n \nRemember:   \n\u2022 \nKeep the pelvis neutral and steady. \n \nImagine:   \n\u2022 \nDrawing a circle on the ceiling with your big toe. \nNotes:   \nSET UP \nSprings:  \n2 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \nthe heel of one foot on footbar, \nankle dorsi-flexed.  The other leg in table top position, \nwith foot plantar-flexed.   \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See above for foot position. \n\n \n41 \nThe Supine Arms Series \nReformer Settings for all Supine Arms  \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in the position that is the most comfortable for the exerciser.  It is \nimportant that the neck and shoulders are free of tension. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n.5 \u2013 1.5 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n.5 \u2013 1.5 spring for injured exercisers. \n\u2022 \n1 - 2 springs for those who can maintain proper alignment and muscle activation. \nCueing Supine Arm Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nPelvis imprinted. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nKnees over hips in tabletop position, legs together or apart. \n\u2022 \nWrist and fingers maintain a straight line. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nBring knees closer to chest if unable to maintain table top position with the legs. \nSupine Arm Essentials \nPurpose:  Increase shoulder and arm strength while the weight of the spine is supported on the \ncarriage.  The feel of the carriage and the shoulder rests provide immediate feedback to the exerciser \non proper shoulder and ribcage placement.  The weight of the legs in tabletop challenges core \nstabilization. \nJoint Action:  Shoulder and elbow flexion and extension. \nPrime Movers: Latissimus Dorsi and Pectorals to press carriage away and return home. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae, Triceps, \nTrapezius. \n\n \n42 \nSupine Arms \u2013 Tricep Press \n \n  \n \n \n \n \nStart  \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps to extend the elbows, bringing the arms parallel to the \nfloor.  The carriage will move away from home.   \n\u2022 \nInhale; flex the elbow joint to bring the carriage toward home, but stop right before you get there \nto keep tension in the straps.  Repeat appropriate repetitions. \n \nNumber of Repetitions:  10. \n \nVariation:   \n\u2022 \nBring legs closer to chest for comfort. \n \nRemember:   \n\u2022 \nMove the carriage very smoothly. \n \nImagine:   \n\u2022 \nThat your forearm, wrist, and fingers move as a unit so that the fingers and wrists do not bend \nduring the exercise. \n \nNotes:   \n \n \n \n \n \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, legs in tabletop position, hands \nholding strap handles.  Upper arms resting on \ncarriage, head resting on headrest. \n\n \n43 \nSupine Arms \u2013 Straight Arm Down \n \n  \n \n \n \n \nStart  \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, keeping the arms straight, bring them toward the \ncarriage stopping when they are parallel to the floor.  The carriage will move away from home.  \n\u2022 \nInhale; reach arms back up to toward the starting position stopping before the tension in the \nstraps releases.  Repeat appropriate repetitions. \n \nNumber of Repetitions:  10. \n \nVariation:   \n\u2022 \nBring legs closer to chest for comfort. \n \nRemember:   \n\u2022 \nMove the arm as a unit, keeping the elbow, wrist, and finger joints straight without letting them \nbecome rigid. \n \nImagine:   \n\u2022 \nPressing your arms and hands through water. \n \nNotes:   \n \n \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, legs in tabletop position, hands \nholding strap handles, arms perpendicular to floor, \nhead resting on headrest. \n\n \n44 \nSupine Arms \u2013 Pull From Side \n \n  \n \n \n \n \nStart  \n \n \n \n \nEnd \n \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, keeping the elbows extended, adduct the arms bringing \nthem toward hips with palms facing in.  The carriage will move away from home.  \n\u2022 \nInhale; reach arms back out toward the starting position but do not release tension in the straps \nor bring the carriage home until all repetitions have been completed. \n \nNumber of Repetitions:  10. \n \nVariation:   \n\u2022 \nBring legs closer to chest for comfort. \n \nRemember:   \n\u2022 \nPay attention to the shoulder joint throughout this exercise to make sure the arms do not lift \nhigher than the shoulder vertically or horizontally. \n \nImagine:   \n\u2022 \nPushing your arms through water. \n \nNotes:   \n \n \n \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, legs in tabletop position, hands \nholding strap handles, arms parallel to floor and \nextended out to the side with an open palm and \nthumbs up, head resting on headrest. \n\n \n45 \nSupine Arms \u2013 Arm Circles \n \n  \n  \n  \n \n \nStart  \n \n    Mid 1 \n \n      Mid 2 \n \n          End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, keeping the elbows extended, start circling the arms by \nbringing them down toward the carriage, continue circling them out to the side.  The carriage will \nmove away from home.  \n\u2022 \nInhale; reach arms back up to the starting position to complete the arm circle.  Keep tension in \nthe straps by not returning the carriage all the way home until all repetitions are completed. \n \nNumber of Repetitions:  10 each direction. \n \nVariation:   \n\u2022 \nBring legs closer to chest for comfort. \n \nRemember:   \n\u2022 \nKeep the scapulae depressed and slightly retracted. \n \nImagine:   \n\u2022 \nConnecting the breath and the movement so that one does not occur without the other. \n \nNotes:   \n \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, legs in tabletop position, hands \nholding strap handles, arms perpendicular to floor, \nhead resting on headrest. \n\n \n46 \nThe Supine Abdominal Series \nReformer Settings for all Supine Abdominal Exercises  \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in the position that is the most comfortable for the exerciser.  It is \nimportant that the neck and shoulders are free of tension. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n1 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1 - 2 spring for injured exercisers. \n\u2022 \n2 - 3 springs for those who can maintain proper alignment and muscle activation. \nCueing Supine Abdominals \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nPelvis imprinted. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nLegs adducted in tabletop position or diagonal extension. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nBring knees closer to chest if unable to maintain table top position with the legs. \nSupine Abdominal Essentials \nPurpose: Isotonic and Isometric contraction of the abdominals trains the core to move with ease and to \nstabilize with ease against arm and leg movement. \nJoint Action:  Shoulder and elbow flexion and extension, spinal flexion and extension, hip and knee \nflexion and extension. \nPrime Movers: Latissimus Dorsi and Pectorals to press carriage away and return home, Rectus \nAbdominis to maintain spinal flexion. \nStabilizing Muscles: Obliques, Transverse Abdominis, Erector Spinae, Triceps, Trapezius. \n \n\n \n47 \nHundred \u2013 Prep \n \n \n \n \n \n \n \n \n       Start \n \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Perform head nod. \n\u2022 \nExhale; press the hands into the straps to extend elbows bringing the arms parallel to floor.  \nSimultaneously lift head, neck and shoulders off carriage.  The carriage will move.  \n\u2022 \nInhale; maintain lifted position. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nHold squishy ball between knees. \n\u2022 \nDo the exercise without using the straps. \n\u2022 \nBring knees closer to chest if unable to sustain tabletop. \n \nRemember:   \n\u2022 \nKeep space between the chin and chest. \n\u2022 \nInitiate every move with attention to the abdominal contraction. \n \nImagine:   \n\u2022 \nHollowing out the abdominals. \n\u2022 \nBringing the bottom rib closer to the hip bones. \n \nNotes:   \n \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, legs in tabletop position, hands \nholding strap handles, upper arms resting on carriage, \nhead resting on headrest. \n\n \n48 \nHundred \u2013 Full \n \n \n \n \nStart  \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Perform head nod. \n\u2022 \nExhale; press the hands into the straps to extend elbows bring the arms to parallel to floor.  \nSimultaneously lift head, neck and shoulders off carriage.  The carriage will move.  \n\u2022 \nInhale; pulse arms up and down 5 times in tandem with 5 staccato breaths.   \n\u2022 \nExhale; pulse arms up and down 5 times in tandem with 5 staccato breaths.  Repeat 9 times for \na total of 100 pulses of the arms.  Try not to move the carriage. \n\u2022 \nInhale; maintain lifted position. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  100. \n \nVariations:   \n\u2022 \nHold squishy ball between knees. \n\u2022 \nDo the exercise without using the straps. \n\u2022 \nBring legs to tabletop if unable to sustain diagonal. \n \nRemember:   \n\u2022 \nKeep the carriage as steady as possible during arm pulses. \n\u2022 \nKeep pressing shoulders away from ears. \n \nImagine:   \n\u2022 \nHollowing out the abdominals. \n\u2022 \nBringing the bottom rib closer to the hip bones. \n \nNotes:   \nSET UP \nSprings:  \n1 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, legs in tabletop position, hands \nholding strap handles.  Upper arms resting on \ncarriage, head resting on headrest. \n\n \n49 \nSingle Leg Stretch \n \n \n \n \n \n \n      Start \n \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Perform head nod. \n\u2022 \nExhale; press the hands into the straps to extend elbows bring the arms to parallel to floor.  \nSimultaneously lift head, neck and shoulders off carriage, and extend one leg to a diagonal.  \nThe carriage will move.  \n\u2022 \nInhale; switch legs twice in tandem with two staccato breaths. \n\u2022 \nExhale; switch legs twice in tandem with two staccato breaths.  Repeat appropriate repetitions.  \nTry to keep the carriage steady. \n\u2022 \nInhale; bring both legs to tabletop. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nDo the exercise without using the straps. \n \nRemember:   \n\u2022 \nKeep the carriage as steady as possible during leg changes. \n\u2022 \nKeep pressing shoulders away from ears. \n \nImagine:   \n\u2022 \nHollowing out the abdominals. \n\u2022 \nPressing a button with your big toe to elongate the leg as much as possible. \n \nNotes:   \nSET UP \nSprings:  \n1 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \nlegs in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, hands holding strap handles.  Upper \narms resting on carriage, head resting on headrest.  \nSee above for foot position. \n\n \n50 \nRollover Prep \n \n \n  \n \n \n \n        \nStart  \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps to extend elbows bring the hands to the carriage.  \nSimultaneously tail bone away from carriage.  Keep the head on the headrest.  The carriage will \nmove.  \n\u2022 \nInhale; return to starting position.  Repeat appropriate repetitions.   \n\u2022 \nExhale; bring feet to footbar. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nDo the exercise without using the straps. \n \nRemember:   \n\u2022 \nPut the headrest in the lowest position. \n\u2022 \nKeep shoulders on the carriage. \n \nImagine:   \n\u2022 \nHollowing out the abdominals. \n\u2022 \nYour tailbone curling away from the carriage ever so gently. \n \nNotes:   \n \n \n \nSET UP \nSprings:  \n1 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \n \nParallel \n \n \nlegs adducted in tabletop position. \n \n \nStarting Position Classic Pilates on Carriage; \nimprinted pelvis, hands holding strap handles.  Upper \narms resting on carriage, head resting on headrest.  \nSee above for foot position. \n\n \n51 \nThe Bridging Series \nReformer Settings for all Bridging Exercises  \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe lowest position. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n3 - 4 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n3 - 4 spring for injured exercisers. \n\u2022 \n2 - 3 springs for those who can maintain proper alignment and muscle activation. \nCueing Bridging Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nLegs hip distance apart with feet on footbar. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nUse squishy ball between legs or knees to maintain parallel legs. \nBridging Exercise Essentials \nPurpose:  Increase spatial awareness while improving spinal articulation. \nJoint Action:  Spine articulation, hip flexion and extension, knee and ankle flexion. \nPrime Movers: Glutes and Hamstrings to open the hip and bend the knee. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae, Triceps, \nTrapezius \n \n\n \n52 \nBridging \u2013 Bottom Lift \n \n \n \n \n \n \n \n \nStart  \n \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press heels into footbar, imprint pelvis, contract Glutes and lift hips off carriage a couple \ninches without moving carriage.  \n\u2022 \nInhale; maintain lifted position.   \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nChange the foot position to the most comfortable. \n\u2022 \nUse a squishy ball between knees. \n \nRemember:   \n\u2022 \nPut the headrest in the lowest position. \n\u2022 \nDo not lift too high.  Stop when you have a straight line between shoulders, hips, and heels. \n \nImagine:   \n\u2022 \nYou are lifting your hips just high enough to slide a blanket underneath. \n \nNotes:   \n \n \nSET UP \nSprings:  \n2 - 4 \nFootbar:  \nUp  \nHeadrest:  \nDown \n \nParallel \n \nheels on footbar, hip-width apart, \nfeet dorsi-flexed. \n \n \nStarting Position Classic Pilates on Carriage; neutral \npelvis, arms resting on carriage, head resting on \nheadrest.  See above for foot position. \n\n \n53 \nBridging \u2013 Rolling Bridge \n \n \n \n \n \n \nStart  \n \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press heels into footbar, imprint pelvis, contract Glutes and lift hips off carriage one \nvertebrae at a time until the hips, knees, and ankles from a straight line.  Do not move carriage. \n\u2022 \nInhale; maintain lifted position.   \n\u2022 \nExhale; roll down one vertebrae at a time to return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nChange the foot position to the most comfortable. \n\u2022 \nUse a squishy ball between knees. \n \nRemember:   \n\u2022 \nPut the headrest in the lowest position. \n\u2022 \nDo not lift too high.  Stop when you have a straight line between shoulders, hips, and heels. \n \nImagine:   \n\u2022 \nEach vertebrae peeling away from the carriage one at a time. \n \nNotes:   \n \n \n \n \nSET UP \nSprings:  \n2 - 4 \nFootbar:  \nUp  \nHeadrest:  \nDown \n \nParallel \n \nheels on footbar, hip-width apart, \nfeet dorsi-flexed. \n \n \nStarting Position Classic Pilates on Carriage; neutral \npelvis, arms resting on carriage, head resting on \nheadrest.  See above for foot position. \n \n\n \n54 \nThe Feet in Straps Series \nReformer Settings for all Feet in Straps Exercises  \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in the position that is the most comfortable for the exerciser.  It is \nimportant that the neck and shoulders are free of tension. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n1.5 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1.5 - 2 spring for injured exercisers. \n\u2022 \n2 - 3 springs for those who can maintain proper alignment and muscle activation. \nCueing Feet in Straps Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nPelvis neutral.  Imprint if needed. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nFeet in straps. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nUse squishy ball between legs or knees to maintain parallel legs. \nFeet in Straps Exercise Essentials \nPurpose:  Improve range of motion throughout the hips. \nJoint Action:  Hip flexion and extension, knee and ankle flexion. \nPrime Movers: Glutes and Hamstrings to open the hip and bend the knee, Quadriceps to extend the \nknee. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae, Triceps, \nTrapezius. \n \n\n \n55 \nFeet in Straps \u2013 Lower and Lift \n \n \n \n \n      Start \n \n \n \n    Mid  \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Lift legs up toward head \nas far as comfortable keeping the pelvis neutral.  The carriage will move. \n\u2022 \nExhale; press feet into straps, and lower the legs to about a 45 degree angle.  The carriage will \nmove. \n\u2022 \nInhale; lift legs back up toward 90 degree angle, and allow them to move past 90 degrees as \nlong as pelvis stays neutral. \n\u2022 \nExhale; lower legs to 45 degree angle keeping neutral pelvis.  Repeat appropriate number of \nrepetitions. \n\u2022 \nInhale; hold legs out at a 45 degree angle. \n\u2022 \nExhale; bend one knee to take foot out of strap.  Bring that foot to footbar.  Bend strapped leg if \nnecessary.  Then take 2nd foot out of strap and return it to the footbar. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nThe legs may move past 90 degrees of flexion as long as the pelvis stays neutral. \n \nRemember:   \n\u2022 \nTo move with control. \n \nImagine:  Connect your inner thighs together as though your legs melted together to form one leg. \n\u2022 \n \nNotes:   \nSET UP \nSprings:  \n1.5 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \n \nfeet in straps, legs adducted up \nat a 45 degree angle. \n \nLateral \n  \n \nfeet in straps, legs adducted up \nat a 45 degree angle. \n \nStarting Position Classic Pilates on Carriage; \nneutral spine, arms resting on carriage, head resting \non headrest.  See foot position above. \n \n \n \nGetting your feet in the straps. \n\n \n56 \nFeet in Straps \u2013 Bend and Stretch \n \n \n \n  \n \n \n    Start \n \n \n     Mid  \n \n \n     End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press feet into straps, and extend the knees to straighten the legs to about a 45 degree \nangle.  The carriage will move. \n\u2022 \nInhale; bend knees toward chest.  Keep neutral pelvis. \n\u2022 \nExhale; extend knees out to the 45 degree angle.  Repeat desired number of repetitions. \n\u2022 \nInhale; hold legs out at a 45 degree angle. \n\u2022 \nExhale; bend one knee to take foot out of strap.  Bring that foot to footbar.  Bend strapped leg if \nnecessary.  Then take 2nd foot out of strap and return it to the footbar. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nThe feet can be plantar-flexed or dorsi-flexed. \n \nRemember:   \n\u2022 \nThe knee bend goes only to 90 degrees. \n \nImagine:   \n\u2022 \nYou are pushing your feet onto a wall. \n \nNotes:   \n \nSET UP \nSprings:  \n1.5 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \n \nfeet in straps, legs adducted up at a \n45 degree angle, knees bent up to 90 degree angle. \n \nLateral \n  \n \nfeet in straps, legs adducted up at a \n45 degree angle, knees bent up to 90 degree angle. \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n\n \n57 \nFeet in Straps \u2013 Inner Thigh Stretch \n \n  \n  \n  \n \n \n    Start \n \n \n     Mid  \n \n \n     End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Lift legs up to 90 degree \nangle.  The carriage will move. \n\u2022 \nExhale; open the legs out to the side as far as comfortable without losing neutral pelvis or \nmoving carriage. \n\u2022 \nInhale; lift legs up to 90 degree angle.  Do not move the carriage. \n\u2022 \nExhale; open the legs out to the side as far as comfortable without losing neutral pelvis or \nmoving carriage.  Repeat appropriate number of repetitions. \n\u2022 \nInhale; bring legs at a 45 degree angle. \n\u2022 \nExhale; bend one knee to take foot out of strap.  Bring that foot to footbar.  Bend strapped leg if \nnecessary.  Then take 2nd foot out of strap and return it to the footbar. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nFor a deeper stretch, hold the legs out to the side for several breaths. \n \nRemember:   \n\u2022 \nKeep carriage steady while the legs stretch open. \n \nImagine:   \n\u2022 \nYour legs are the center pages in a book that is being opened. \n \nNotes:   \nSET UP \nSprings:  \n1.5 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nLateral \n  \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n\n \n58 \nFeet in Straps \u2013 Leg Circles \n \n \n  \n  \n  \n \n \nStart  \n \n     Mid  \n \n \n  Mid  \n \n       End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Lift legs up to 90 degree \nangle.  The carriage will move. \n\u2022 \nExhale; open the legs out to the side as far as comfortable without losing neutral pelvis.  \nContinue circling legs toward footbar end of reformer, returning to the starting position.  The \ncarriage will move. \n\u2022 \nInhale; lift legs up to 90 degree angle.   \n\u2022 \nExhale; open the legs out to the side as far as comfortable without losing neutral pelvis or \nmoving carriage.  Repeat appropriate number of repetitions.  Reverse directions. \n\u2022 \nInhale; bring legs at a 45 degree angle. \n\u2022 \nExhale; bend one knee to take foot out of strap.  Bring that foot to footbar.  Bend strapped leg if \nnecessary.  Then take 2nd foot out of strap and return it to the footbar. \n \nNumber of Repetitions:  10 each direction. \n \nVariations:   \n\u2022 \nChange the size of the circle from small to large or large to small. \n \nRemember:   \n\u2022 \nIt is very tempting to imprint the pelvis to make the circles bigger, but doing so will reduce the \nstretch of the hamstrings.  Keep the pelvis neutral. \n \nImagine:   \n\u2022 \nYour big toes are big chunks of chalk and you are drawing circles on the walls and ceiling. \n \nNotes:   \nSET UP \nSprings:  \n1.5 - 3 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nLateral \n  \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nStarting Position Classic Pilates on Carriage; neutral \nspine, arms resting on carriage, head resting on \nheadrest.  See foot position above. \n\n \n59 \nThe Short Spine Prep Series  \nReformer Settings for all Short Spine Prep Exercises  \nCarriage Setting:   \n\u2022 \nWhile supine on carriage with feet on footbar, ninety degree flexion at the hip joint is preferred, \nbut may adjust to greater than ninety degrees to accommodate the exerciser for comfort. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in lowest position. \nFootbar Setting:   \n\u2022 \nThe highest level is the default position, but the footbar should be lowered if this is not \ncomfortable for the exerciser. \nSpring Settings:   \n\u2022 \n1 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1 - 2 spring for injured exercisers. \n\u2022 \n2 springs for those who can maintain proper alignment and muscle activation. \nCueing Short Spine Prep Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nPelvis neutral to imprint. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nFeet in straps. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nShort Spine Prep Exercise Essentials \nPurpose:  Challenge spinal articulation with the feet in the straps. \nJoint Action:  Hip flexion and extension, knee and ankle flexion, spinal articulation. \nPrime Movers: Glutes and Hamstrings to open the hip and bend the knee, Quadriceps to extend the \nknee. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae, Triceps, \nTrapezius. \n \n\n \n60 \nShort Spine Preps \u2013 Frog Extensions \n \n  \n \n   \n \n \n    Start \n  \n \n \n \n \n    End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; straighten the legs on a diagonal line up to a 45 degree angle from the carriage. \n\u2022 \nInhale; bend knees and return to the starting position.  Repeat appropriate repetitions. \n\u2022 \nExhale; bend one knee to take foot out of strap.  Bring that foot to footbar.  Bend strapped leg if \nnecessary.  Then take 2nd foot out of strap and return it to the footbar. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nAlternate flexing the feet when the knees bend and pointing when they extend. \n \nRemember:   \n\u2022 \nTo bend the knees just to a 90 degree angle.  Do not let the knees splay apart wider than your \nhips. \n \nImagine:   \n\u2022 \nThere is a wall on both sides of the carriage which prevents you from opening your knees too \nwide.   \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nLateral \n  \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nStarting Position Classic Pilates on Carriage; neutral \npelvis, feet in straps, knees in tabletop slightly wider \nthan hip distance apart, heels together, feet dorsi-\nflexed, arms on carriage, head resting on headrest. \n\n \n61 \nShort Spine Preps \u2013 Levitation \n \n \n  \n  \n \nStart  \n \n \n      Mid \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; imprint pelvis, squeeze Glutes, then roll the low back up off the carriage.  Do not move \nthe carriage.  Keep the legs perpendicular to floor. \n\u2022 \nInhale; return to carriage sequentially.  Repeat appropriate repetitions. \n\u2022 \nExhale; bend one knee to take foot out of strap.  Bring that foot to footbar.  Bend strapped leg if \nnecessary.  Then take 2nd foot out of strap and return it to the footbar. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nPerform this with a four count breath.  Inhale to prepare, exhale lift, inhale hold in lifted position, \nexhale return to the starting position. \n \nRemember:   \n\u2022 \nLift the spine off the carriage sequentially. \n \nImagine:   \n\u2022 \nYou are lifting your hips enough to put a pillow underneath your hips. \n \nNotes:   \n \n \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nUp or Down \nParallel \n \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nLateral \n  \n \nfeet in straps, legs adducted up at a \n45 degree angle. \n \nStarting Position Classic Pilates on Carriage; neutral \npelvis, feet in straps, legs adducted to 90 degree angle, \narms resting on carriage, head resting on headrest. \n\n \n62 \nThe Seated Upper Back Series \nReformer Settings for all Seated Upper Back Exercises  \nCarriage Setting:   \n\u2022 \nThe carriage setting does not need to be specific for this series.  If needed, the exerciser can \nhold onto the ropes instead of the straps. \nHeadrest Setting:   \n\u2022 \nThe headrest should be in lowest position if the legs extend between shoulder rests. \nFootbar Setting:   \n\u2022 \nThe footbar is not used in this series. \nSpring Settings:   \n\u2022 \n1 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1 - 2 spring for injured exercisers. \n\u2022 \n2 springs for those who can maintain proper alignment and muscle activation. \nCueing Seated Upper Back Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nSpine neutral. \n\u2022 \nSitting on sit bones. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nLegs extended through head rests or crossed. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nSit on short box if hamstrings are too tight. \nSeated Upper Back Exercise Essentials \nPurpose:  Improve strength, flexibility, and range of motion through arms while maintaining strong core \nstabilization. \nJoint Action:  Shoulder and elbow flexion and extension. \nPrime Movers: Latissimus Dorsi, Triceps, Biceps. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae. \n \n\n \n63 \nSeated Upper Back \u2013 Arms Pulling Straight Back \n \n \n   \n   \n     Start \n \n \n      End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, reach the arms downward toward the floor, keeping the \nelbows straight.  The carriage will move away from home.  \n\u2022 \nInhale; bring the arms forward, moving carriage toward home.  Keep tension in ropes.  Repeat \nappropriate repetitions. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nBring the arms a little farther out to the side to a 45 degree angle instead of straight down. \n \nRemember:   \n\u2022 \nTo keep good posture throughout the exercise.   \n \nImagine:   \n\u2022 \nThe movement coming from the shoulder joint. \n \nNotes:   \n \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nN/A \nHeadrest:  \nDown \n \nStarting Position Seated on carriage facing pulleys, \nlegs either extended through shoulder rest or crossed, \nneutral spine, hands holding straps, arms long, palms \nfacing back. \n\n \n64 \nSeated Upper Back \u2013 Tricep Press \n \n \n   \n \n \nStart \n  End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, reach the hands downward toward the floor, extending \nthe elbows.  The carriage will move away from home.  \n\u2022 \nInhale; bring forearm back to parallel to floor, moving carriage toward home.  Keep tension in \nropes.  Repeat appropriate repetitions. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nGrab hold of the ropes if there isn\u2019t enough tension for the exercise when holding the straps. \n \nRemember:   \n\u2022 \nTo keep the elbows close to the body. \n \nImagine:   \n\u2022 \nYour forearm is a lever. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nN/A \nHeadrest:  \nDown \n \nStarting Position Seated on carriage facing pulleys, \nlegs either extended through shoulder rest or crossed, \nneutral spine, hands holding straps, elbows bent to 90 \ndegree angle. \n\n \n65 \nSeated Upper Back \u2013 Bicep Curl \n \n \n   \n \nStart  \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, bending the elbow, reach the hands toward the \nshoulders.  Keep the upper arm parallel to floor.  The carriage will move away from home.  \n\u2022 \nInhale; bring forearm back to parallel to floor, moving carriage toward home.  Keep tension in \nropes.  Repeat appropriate repetitions. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nHold onto the ropes instead of the straps. \n \nRemember:   \n\u2022 \nTo keep the wrist straight. \n \nImagine:   \n\u2022 \nYou are splashing water on your face. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nN/A \nHeadrest:  \nDown \n \nStarting Position Seated on carriage facing pulleys, \nlegs either extended through shoulder rest or crossed, \nneutral spine, hands holding straps, arms parallel to \nfloor in front of body, palms up. \n\n \n66 \nThe Seated Upper Front Series \nReformer Settings for all Seated Upper Front Exercises  \nCarriage Setting:   \n\u2022 \nThe carriage setting does not need to be specific for this series.  If needed, the exerciser can \nhold onto the ropes instead of the straps. \nHeadrest Setting:   \n\u2022 \nThe headrest is not used in this exercise series. \nFootbar Setting:   \n\u2022 \nThe footbar is not used in this exercise series. \nSpring Settings:   \n\u2022 \n1 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1 - 2 spring for injured exercisers. \n\u2022 \n2 springs for those who can maintain proper alignment and muscle activation. \nCueing Seated Upper Front Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nSpine neutral. \n\u2022 \nSitting on sit bones. \n\u2022 \nAbdominals and pelvic floor engaged. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nSit on short box if hamstrings are too tight. \nSeated Upper Front Exercise Essentials \nPurpose:  Improve strength, flexibility, and range of motion through arms while maintaining strong core \nstabilization. \nJoint Action:  Shoulder and elbow flexion and extension. \nPrime Movers: Pectorals and Anterior Deltoid. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae. \n\n \n67 \nSeated Upper Front \u2013 Hug a Tree \n \n \n   \n \n \n \nStart  \n \n \n \nEnd \n \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, keeping the same bend in the elbow, reach the hands \ntoward each other.  Keep the arms parallel to floor.  The carriage will move away from home.  \n\u2022 \nInhale; open arms back to starting position, moving carriage toward home.  Keep tension in \nropes.  Repeat appropriate repetitions. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nReduce the range of motion. \n \nRemember:   \n\u2022 \nDo not let the arms break the frontal plane by letting them open too wide. \n \nImagine:   \n\u2022 \nYou are hugging something. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nN/A  \nHeadrest:  \nN/A \n \nStarting Position Seated on carriage facing footbar, \nlegs either extended or crossed, neutral spine, hands \nholding straps, arms abducted and parallel to floor, \nelbows softly bent, palms facing in. \n\n \n68 \nSeated Upper Front \u2013 Serve the Platter \n \n  \n   \n \n Start \n  End \n \n \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, extend elbow, reach the arms forward as if serving a \nplatter.  The carriage will move away from home.  \n\u2022 \nInhale; bend elbows back to starting position, moving carriage toward home.  Keep tension in \nropes.  Repeat appropriate repetitions. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nTurn the palms to face in. \n \nRemember:   \n\u2022 \nDo not let the elbows break the frontal plane. \n \nImagine:   \n\u2022 \nYou are serving a platter or delivering a pizza. \n \nNotes:   \n \n \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nN/A  \nHeadrest:  \nN/A \n \n \nStarting Position Seated on carriage facing footbar, \nlegs either extended or crossed, neutral spine, hands \nholding straps, elbows bent to 90 degrees, upper arm \nclose to torso, palms facing up. \n\n \n69 \nSeated Upper Front \u2013 Offering \n \n  \n  \n   \nStart  \n \n \nMid \n \n \n    End  \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press the hands into the straps, extend elbow, reach the arms forward as if serving a \nplatter.  The carriage will move away from home.  \n\u2022 \nInhale; open arms wide to the side, arms parallel to floor, palms up.  Do not let arms abduct \npast front of the body. \n\u2022 \nExhale; bring arms to front until they are parallel to each other.  \n\u2022 \nInhale; bend elbows back to starting position, moving carriage toward home.  Keep tension in \nropes.  Repeat appropriate repetitions. \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nTurn the palms in to face one another so the thumbs are up toward the ceiling. \n \nRemember:   \n\u2022 \nTo keep the shoulders depressed and the head in line with the spine. \n \nImagine:   \n\u2022 \nYou are checking the length of a bath towel. \n \nNotes:   \n \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nN/A  \nHeadrest:  \nN/A \n \nStarting Position  Seated on carriage facing footbar, \nlegs either extended or crossed, neutral spine, hands \nholding straps, elbows bent to 90 degrees, upper arm \nclose to torso, palms facing up. \n\n \n70 \nThe Stomach Massage Series \nReformer Settings for all Stomach Massage Exercises  \nCarriage Setting:  N/A \nHeadrest Setting:  N/A \nFootbar Setting:   \n\u2022 \nThe footbar should be in the highest position tolerated by the exerciser.   \nSpring Settings:   \n\u2022 \n1 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1 - 2 spring for injured exercisers. \n\u2022 \n2 springs for those who can maintain proper alignment and muscle activation. \nCueing Stomach Massage Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted and in contact with carriage. \n\u2022 \nSpine neutral. \n\u2022 \nSitting on sit bones. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nKnees bent with feet on footbar. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nSit on sticky mat to prevent slipping. \nStomach Massage Essentials \nPurpose:  Maintain spinal stability while moving legs. \nJoint Action:  Knee, hip, and ankle flexion and extension.  Full spinal flexion and extension. \nPrime Movers: Quadriceps to extend the knee, Rectus Abdominis to maintain spinal flexion. \nStabilizing Muscles: Obliques, Transverse Abdominis, Erector Spinae.\n\n \n71 \nStomach Massage \u2013 Round Back \n \n \n   \n \n \nStart \n End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press feet against footbar, extend knees to adduct legs.  Keep c-curve in spine.  The \ncarriage will move away from home. \n\u2022 \nInhale; bend knees to return to starting position.   \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nSit on a sticky mat if the hips slip while pressing the feet into the footbar. \n\u2022 \nLower the heels under the footbar while the carriage is away from home. \n \nRemember:   \n\u2022 \nKeep the spine in a c-curve. \n \nImagine:   \n\u2022 \nYour torso is molded over a bowling ball on your lap. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nN/A \n \nLateral \n  \n \nballs of feet on footbar, heels \ntogether, toes apart, knees bent and slightly wider than \nhip width. \n \nStarting Position  Sitting on Carriage facing footbar, \nSpinal C-Curve, off sit bones.  See above for foot \nposition. \n\n \n72 \nStomach Massage \u2013 Flat Back \n \n \n   \n \nStart \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press feet against footbar, extend knees to adduct legs.  Keep neutral spine.  The \ncarriage will move away from home. \n\u2022 \nInhale; bend knees to return to starting position.   \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nSit on a sticky mat if the hips start to slip when pressing the feet into the footbar. \n\u2022 \nLower the heels under the footbar while the carriage is away from home. \n \nRemember:   \n\u2022 \nTo keep the abdominals contracted while the spine maintains neutral alignment. \n \nImagine:   \n\u2022 \nYour torso is fixed in the same position throughout the exercise. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nN/A \n \nLateral \n  \n \nballs of feet on footbar, heels \ntogether, toes apart, knees bent and slightly wider than \nhip width. \n \nStarting Position  Sitting on Carriage facing footbar, \nneutral spine.  See above for foot position. \n\n \n73 \nThe Knee Stretches and Elephant Exercises \nReformer Settings for all Knee Stretch and Elephant Exercises  \nCarriage Setting:  N/A \nHeadrest Setting:  N/A \nFootbar Setting:   \n\u2022 \nThe footbar should be in the highest position.   \nSpring Settings:   \n\u2022 \n2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n2 spring for injured exercisers. \n\u2022 \n1 - 2 springs for those who can maintain proper alignment and muscle activation. \nCueing Knee Stretch and Elephant Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted. \n\u2022 \nKneeling on carriage for Knee Stretches. \n\u2022 \nStanding on carriage for Elephant. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nKnees bent with feet against headrest for Knee Stretches. \n\u2022 \nFeet flat on carriage for Elephant. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nKneel on towel for comfort when doing Knee Stretches. \n\u2022 \nStand on sticky mat for stability when doing Elephant. \nKnee Stretch and Elephant Essentials \nPurpose:  Maintain spinal stability while opening and closing the hips. \nJoint Action:  Knee and hip flexion and extension in Knee Stretch exercises.  Hip flexion and \nextension in Elephant exercises.  Full spinal flexion and extension for both. \nPrime Movers: Gluteals and Hamstrings to open the hip. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae \n\n \n74 \nKnee Stretches \u2013 Round Back \n \n \n   \n \n         Start \n \n \n \n         End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press feet into headrests, keeping c-curve in spine, open the hip to bring knees away \nfrom footbar.  The carriage will move away from home.  \n\u2022 \nInhale; return to starting position.  Repeat appropriate repetitions.   \n \nNumber of Repetitions:  10 \n \nVariations:   \n\u2022 \nKneel on a sticky mat or towel if the knees become uncomfortable against the carriage. \n \nRemember:   \n\u2022 \nTo keep the spine in the same position as the hip opens and the carriages pushes away from \nhome. \n \nImagine:   \n\u2022 \nYou are trying to lift your abdomen as far away from the carriage as possible. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nN/A \n \nParallel \n \n feet resting against respective \nshoulder rests, hip-width apart, dorsi-flexed. \n \nStarting Position Kneeling on Carriage, Spinal C-\nCurve.  Hands on footbar, shoulder-width apart, \nelbows softly bent toward floor.  See above for foot \nposition. \n\n \n75 \nKnee Stretches \u2013 Flat Back \n \n \n   \n \n \nStart \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press feet into headrests, keeping neutral spine, open the hip to bring knees away from \nfootbar.  The carriage will move away from home.  \n\u2022 \nInhale; return to starting position.  Repeat appropriate repetitions.   \n \nNumber of Repetitions:  10 \n \nVariations:   \n\u2022 \nTo make this exercise harder, lift the knees an inch or two off the carriage before moving it away \nfrom home.  Keep them up throughout the exercise. \n \nRemember:   \n\u2022 \nTo return the carriage to home without banging or jerking it in. \n \nImagine:   \n\u2022 \nYou are doing a \u201creverse ab roller\u201d exercise. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nN/A \n \nParallel \n \n feet resting against respective \nshoulder rests, hip-width apart, dorsi-flexed \n \n \nStarting Position Kneeling on Carriage, neutral \nspine.  Hands on footbar, shoulder-width apart, \nelbows softly bent toward floor.  See above for foot \nposition. \n\n \n76 \nElephant \u2013 Round Back \n \n  \n \n \n \n \nStart  \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; squeeze Glutes to open the hip to bring legs away from footbar.  Maintain c-curve in \nspine.  The carriage will move away from home.  \n\u2022 \nInhale; return to starting position.  Repeat appropriate repetitions.   \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nStand on a sticky mat to prevent slipping. \n \nRemember:   \n\u2022 \nTo adjust the reformer or the leg position so that the legs begin perpendicular to the floor. \n \nImagine:   \n\u2022 \nYou are moving the carriage with your Glutes. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nN/A \n \nParallel \n \n feet flat on carriage either on a \nsticky mat or heels against respective shoulder rests, \nhip-width apart, dorsi-flexed. \n \nStarting Position Standing on Carriage, Spinal C-\nCurve.  Hands on footbar, shoulder-width apart, \nelbows softly bent toward floor.  See above for foot \nposition. \n\n \n77 \nElephant \u2013 Flat Back \n \n \n  \n \n \n \n Start \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; squeeze Glutes to open the hip to bring legs away from footbar.  Maintain neutral spine.  \nThe carriage will move away from home.  \n\u2022 \nInhale; return to starting position.  Repeat appropriate repetitions.   \n \nNumber of Repetitions:  10. \n \nVariations:   \n\u2022 \nReducing the springs on this exercise makes it much harder! \n \nRemember:   \n\u2022 \nTo keep the shoulders depressed and the spine neutral. \n \nImagine:   \n\u2022 \nYou are doing a downward dog from yoga. \n \nNotes:   \nSET UP \nSprings:  \n1 - 2 \nFootbar:  \nUp  \nHeadrest:  \nN/A \n \nParallel \n \n feet flat on carriage either on a \nsticky mat or heels against respective shoulder rests, \nhip-width apart, dorsi-flexed. \n \n \nStarting Position Standing on Carriage, neutral \nspine.  Hands on footbar, shoulder-width apart, \nelbows softly bent toward floor.  See above for foot \nposition. \n\n \n78 \nThe Long Box Series \nReformer Settings for Long Box Exercises  \nCarriage Setting:  N/A \nHeadrest Setting:  N/A \nFootbar Setting:   \n\u2022 \nThe footbar should be in the highest position when used for Breast Stroke Prep.  It will be in the \nlowest position for Swimming and Pulling Ropes to Floor. \nSpring Settings:   \n\u2022 \n.5 - 1.5 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n.5 - 1.5 spring for injured exercisers. \n\u2022 \n2 springs for those who can maintain proper alignment and muscle activation. \nCueing Long Box Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted. \n\u2022 \nLying prone on long box with head toward pulleys. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nLegs Adducted or hip distance apart. \n\u2022 \nSpinal flexion and extension. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nPlace towel on top of box for comfort. \nLong Box Exercise Essentials \nPurpose:  Increase strength in the erector spinae. \nJoint Action:  Spinal flexion and extension, shoulder flexion and extension. \nPrime Movers: Lats to press carriage back. \nStabilizing Muscles: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae.\n\n \n79 \nLong Box \u2013 Breast Stroke Prep \n \n \n  \n  \n \nStart  \n \n \n \nMid \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; Scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; Press the hands against the footbar to extend elbows.  Keep the body long.  The \ncarriage will move away from home.  \n\u2022 \nInhale; Bend elbows to return to the starting position.  Repeat appropriate repetitions.   \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nOpen the legs if low back discomfort. \n \nRemember:   \n\u2022 \nTo keep the head in line with the spine during the hyper-extension of the spine. \n \nImagine:   \n\u2022 \nYou are pushing away from the edge of a swimming pool. \n \nNotes:   \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp \nHeadrest:  \nN/A \nParallel \n \n \nlegs adducted extended over long \nbox. \n \nStarting Position Prone on long box head toward \npulleys, neutral pelvis, legs adducted, hands on footbar, \nshoulder width apart, elbows softly. \n\n \n80 \nLong Box \u2013 Swimming \n \n  \n  \n \n       Start \n \n \n \nMid \n \n \n \n   End \n \nExercise Sequence:   \n\u2022 \nInhale; Scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; contract Glutes, lift torso into slightly into a \u201csuperman\u201d position.  Keep the eyes down \nand chin slightly tucked. \n\u2022 \nInhale; Alternate lifting opposite arm and leg within a 1-2 inch range of motion.  Inhale 5 \nstaccato breaths with each lift.   \n\u2022 \nExhale; Alternate lifting opposite arm and leg within a 1-2 inch range of motion.  Exhale 5 \nstaccato breaths with each lift.  Repeat 2 times for a total of 30 breaths.   \n\u2022 \nInhale; come back to \u201csuperman\u201d position. \n\u2022 \nExhale; Return to starting position. \n \nNumber of Repetitions:  5 \n \nVariations:   \n\u2022 \nYou can do this exercise on the mat or bring the box to the floor for more stability. \n \nRemember:   \n\u2022 \nTo keep breathing during the exercise as there is a tendency for some to hold the breath. \n \nImagine:   \n\u2022 \nThink of reaching the arms and legs low and long instead of up and out. \n \nNotes:   \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nDown \nHeadrest:  \nDown \nParallel \n \nlegs abducted to hip distance apart \nwith thighs at the back edge of the box. \n \nStarting Position Prone on long box with head toward \npulleys, neutral pelvis, arms extended by ears. \n\n \n81 \nLong Box \u2013 Pulling Ropes to Floor \n \n \n  \n  \n \n      Start \n \n \n \nMid \n \n \n \n    End \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; depress shoulder blades, squeeze Glutes, pull hands to hips while lifting torso and \nhead into slight hyperextension.  The carriage will move away from home.  \n\u2022 \nInhale; start to move hands toward floor while starting to lower the torso and head.   \n\u2022 \nExhale; return to starting position.  \n \nNumber of Repetitions:  5 \n \nVariations:   \n\u2022 \nBring the arms up to parallel to the floor in a T position before bring hands to hips. \n \nRemember:   \n\u2022 \nTo depress the scapula to initiate the movement to extension. \n \nImagine:   \n\u2022 \nReaching your toes as far away the crown of your head as possible. \n \nNotes:   \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nDown \nHeadrest:  \nDown \nParallel \n \n \nlegs adducted. \n \nStarting Position Prone on long box with head toward \npulleys, neutral pelvis, hands on ropes, upper body \nflexed over top edge of box. \n\n \n82 \nThe Short Box Exercises \nReformer Settings for Short Box Exercises  \nCarriage Setting:  N/A \nHeadrest Setting:  N/A  \nFootbar Setting:  N/A \nSpring Settings:   \n\u2022 \nMaximum setting for all levels \nCueing Short Box Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted. \n\u2022 \nSitting on sit bones on top of box. \n\u2022 \nFeet under footstrap or on carriage. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nLegs Adducted or hip distance apart. \n\u2022 \nSpinal flexion and extension. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nPlace towel on top of box for comfort. \nShort Box Exercise Essentials \nPurpose:  Improve strength, flexibility and mobility in the spine. \nJoint Action:  Spinal flexion, extension and rotation, shoulder and elbow flexion and extension. \nPrime Movers: Abdominals and Erector Spinae. \nStabilizing Muscles: Hip Flexors. \n\n \n83 \nShort Box \u2013 Round Back \n \n \n  \n  \n \nStart  \n \n \nMid \n \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; roll off sit bones by imprinting pelvis, then round the entire spine into a c-curve. \n\u2022 \nInhale; maintain c-curve, and lift arms parallel to floor.   \n\u2022 \nExhale; bring arms to abdomen, come back onto sit bones while maintaining c-curve. \n\u2022 \nInhale; stack the vertebrae sequentially beginning at the tailbone to the starting position. \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nThis can be performed on the floor as in the half roll back mat exercise. \n \nRemember:   \n\u2022 \nNot to collapse the torso during forward flexion.  \n \nImagine:   \n\u2022 \nYou have a bowling ball on your lap and you are molding your body over it. \n \nNotes:   \nSET UP \nSprings:  \nMaximum \nFootbar:  \nN/A \nHeadrest:  \nN/A \nParallel \n \n \nlegs adducted. \n \nStarting Position Sitting on sit bones on short box, \nspine neutral, knees bent, feet securely under foot \nstrap, arms crossed in front of the body. \n\n \n84 \nShort Box \u2013 Flat Back Hinge \n \n \n   \n \n \n \nStart  \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; lean the torso backward, keeping neutral spine. \n\u2022 \nInhale; maintain lean.   \n\u2022 \nExhale; return to starting position. \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nThis can also be done on the mat. \n \nRemember:   \n\u2022 \nTo perform the exercise with control and only go back as far as comfortable. \n \nImagine:   \n\u2022 \nYour spine is fixed in its extended position like that of a board or pole. \n \nNotes:   \n \n \nSET UP \nSprings:  \nMaximum \nFootbar:  \nN/A \nHeadrest:  \nN/A \nParallel \n \n \nlegs adducted. \n \nStarting Position Sitting on sit bones on short box, \nspine neutral, knees bent, feet securely under foot \nstrap, arms overhead shoulder width apart holding onto \npole. \n\n \n85 \nShort Box \u2013 Spine Twist \n \n \n   \n \n \n \nStart  \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; 3 staccato exhales in tandem with 3 staccato rotations of the spine in one direction, \nkeeping hips fixed in same position. \n\u2022 \nInhale; keep spine neutral and long, return to starting position.  Repeat to other side. \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nThe arms and hands may be modified to adjust for individual and spatial needs. \n \nRemember:   \n\u2022 \nTo keep elongating the spine during the rotation. \n \nImagine:   \n\u2022 \nYou are a lawn sprinkler. \n \nNotes:   \n \n \n \n \nSET UP \nSprings:  \nMaximum \nFootbar:  \nN/A \nHeadrest:  \nN/A \nParallel \n \n \nlegs adducted. \n \nStarting Position Sitting on sit bones on short box, \nspine neutral, knees bent, feet resting on carriage, arms \nextended out to side parallel to floor. \n\n \n86 \nThe Mermaid Series \nReformer Settings for Mermaid Exercises  \nCarriage Setting:   N/A \nHeadrest Setting:   N/A \nFootbar Setting:  Up \nSpring Settings:   \n\u2022 \n1 - 2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n1 - 2 spring for injured exercisers. \n\u2022 \n2 springs for those who can maintain proper alignment and muscle activation. \nCueing Mermaid Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted. \n\u2022 \nSitting on sit bones on top of carriage facing sideways. \n\u2022 \nKnees bent. \n\u2022 \nAbdominals and pelvic floor engaged. \n\u2022 \nSpinal flexion, extension, and rotation. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nChange leg position to most comfortable for participant (sit cross legged). \nMermaid Exercise Essentials \nPurpose:  Improve flexibility in the spine, hips, and shoulders. \nJoint Action:  Spinal flexion, extension and rotation, shoulder and elbow flexion and extension. \nPrime Movers: Abdominals and Erector Spinae. \nStabilizing Muscles: Hip Flexors.\n\n \n87 \nMermaids \u2013 Basic Mermaid  \n \n \n  \n  \n  \n \n \nExercise Sequence Part 1:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Raise the shoulder rest \narm overhead while keeping scapulae depressed. \n\u2022 \nExhale; press the footbar hand against the footbar, and extend the elbow to move the carriage \naway from home.  Simultaneously flex spine laterally.  Try to keep the hips down and the lifted \narm alongside the ear. \n\u2022 \nInhale; bend the elbow of the footbar arm to return the carriage.  Simultaneously, straighten \nspine back to neutral.   \n\u2022 \nExhale; return lifted arm back to shoulder rest. \n \nExercise Sequence Part 2:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Raise the footbar arm \noverhead while keeping scapulae depressed. \n\u2022 \nExhale; flex spine laterally away from footbar.  Try to keep the hips down and the lifted arm \nalongside the ear. \n\u2022 \nInhale; straighten spine back to neutral.   \n\u2022 \nExhale; return lifted arm back to footbar. \n \nNumber of Repetitions:  3 each side. \n \nVariations:   \n\u2022 \nSit with the legs crossed. \n \nRemember:   \n\u2022 \nTry to keep the sit bones on the carriage. \n \nImagine:   \n\u2022 \nThere is a wall in front of you and behind you and as you bend laterally you do not touch either \none of them. \n \nNotes:   \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp \nHeadrest:  \nN/A \n \nStarting Position Sitting on carriage facing the side, \nlegs bent with one shin pressing against shoulder rests, \nand the other foot against the knee, hips as level as \npossible, one hand on the footbar, and the other on the \nshoulder rest. \n\n \n88 \nMermaids \u2013 Mermaid Pushups  \n \n  \n  \n  \n  \n \n \n  \n  \n  \n \n \nExercise Sequence: \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.  Raise the shoulder rest \narm overhead while keeping scapulae depressed. \n\u2022 \nExhale; flex spine laterally toward footbar, rotate chest toward floor, and bring other hand to \nfootbar.  Try to keep the hips down. \n\u2022 \nInhale; scan body for alignment and proper muscle engagement.   \n\u2022 \nExhale; extend elbows to move carriage away from home. \n\u2022 \nInhale; bend elbows to return carriage.  Allow the head to extend beyond the footbar if \nnecessary.  Repeat appropriate repetitions. \n\u2022 \nExhale; to finish: extend elbows to move carriage away from home, take top hand off footbar \nand rotate spine back to center \n\u2022 \nInhale; bring spine back to neutral as the footbar arm bends to return carriage.   \n\u2022 \nExhale; lower lifted arm back to shoulder rest. \n \nNumber of Repetitions:  3 each side. \n \nVariations:   \n\u2022 \nThe head may go beyond the footbar above it or below it. \n \nRemember:   \n\u2022 \nTo keep the shoulders depressed especially when the arm raises to the ceiling. \n \nImagine:   \n\u2022 \nGoing to lay your chest on your front thigh.  \n \nNotes:   \nSET UP \nSprings:  \n.5 - 2 \nFootbar:  \nUp \nHeadrest:  \nN/A \n \nStarting Position Sitting on carriage facing the side, \nlegs bent with one shin pressing against shoulder rests, \nand the other foot against the knee, hips as level as \npossible, one hand on the footbar, and the other on the \nshoulder rest. \n\n \n89 \nThe Lunging Series \nReformer Settings for Lunging Exercises  \nCarriage Setting:  N/A \nHeadrest Setting:  N/A \nFootbar Setting:  Up   \nSpring Settings:   \n\u2022 \n2 spring for beginners until proper alignment and muscle activation can be maintained. \n\u2022 \n2 spring for injured exercisers. \n\u2022 \n2 - 3 springs for those who can maintain proper alignment and muscle activation. \nCueing Lunging Exercises \nAlignment:   \n\u2022 \nHead, neck and shoulders tension free. \n\u2022 \nShoulders slightly retracted and depressed. \n\u2022 \nRibcage contracted. \n\u2022 \nAbdominals and pelvic floor engaged. \nCommon Errors:   \n\u2022 \nLosing alignment. \n\u2022 \nHolding the breath. \n\u2022 \nMoving without control. \nModifications:   \n\u2022 \nPlace towel under knee for comfort. \nLunging Exercise Essentials \nPurpose:  Stretching the hip flexors. \nJoint Action:  Hip and knee flexion and extension. \nPrime Movers: Gluteal muscles, Hamstrings. \nStabilizing Muscles: Abdominals and Erector Spinae.\n\n \n90 \nLunges \u2013 Hip Flexor Stretch  \n \n   \n \n \n \nStart  \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press foot against shoulder rest to move the carriage away from home.  Bend the knee \nof the standing leg to keep it above the ankle.  The knee on the carriage will extend.  \n\u2022 \nInhale; bend carriage leg and extend standing leg to return to the starting position. \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nStraighten the front leg as well as the back leg as in doing the splits. \n \nRemember:   \n\u2022 \nTo keep the pelvis neutral. \n \nImagine:   \n\u2022 \nYour hips are moving toward the floor. \n \nNotes:   \n \n \n \nSET UP \nSprings:  \n2 - 3 \nFootbar:  \nUp \nHeadrest:  \nN/A \nParallel \n \nlegs abducted to hip distance apart. \n \nStarting Position Place hands on footbar, stand \nalongside the reformer with the foot of outside leg in line \nwith front edge, knee over ankle.  Place inside leg on \ntop of the carriage with the knee bent and the foot \nagainst the shoulder rest, neutral spine. \n\n \n91 \nLunges \u2013 Scooter  \n \n \n  \n \n \n \n \nStart  \n \n \nEnd \n \nExercise Sequence:   \n\u2022 \nInhale; scan body for alignment, engage pelvic floor and abdominals.   \n\u2022 \nExhale; press foot against shoulder rest to move the carriage away from home.  Keep standing \nleg the same.  The knee on the carriage will extend.  \n\u2022 \nInhale; bend carriage leg to return to the starting position   \n \nNumber of Repetitions:  5. \n \nVariations:   \n\u2022 \nThis exercise can be performed with a round back. \n \nRemember:   \n\u2022 \nTo keep the abdominals pulling in as there is a tendency to arch the low back in this exercise. \n \nImagine:   \n\u2022 \nYou are a runner preparing to push back into the starting block. \n \nNotes:   \n \n \n \n \nSET UP \nSprings:  \n2 - 3 \nFootbar:  \nUp \nHeadrest:  \nN/A \nParallel \n \nlegs abducted to hip distance apart. \n \nStarting Position Place hands on footbar, stand \nalongside the reformer with the foot of outside leg in line \nwith shoulder rests.  Place inside leg on top of the \ncarriage with the knee bent and the foot against the \nshoulder rest, neutral spine. \n\n \n92 \nSection 4 \nBiomechanics \nJoint \nJoint Action \nMuscles \n \nElbow \nFlexion \nBiceps Brachii \nExtension \nTriceps Brachii \nShoulder \nFlexion  \nAnterior Deltoid \n \n \nExtension / \nHyperextension \nPosterior Deltoid \n& Latissimus \nDorsi \nAbduction \nDeltoids \nAdduction \nLatissimus Dorsi \nHorizontal \nExtension \nLatissimus Dorsi \n& Posterior \nDeltoid \nRotation \nRotator Cuff \n\n \n93 \nJoint \nJoint Action \nMuscles \n \nSpine \nFlexion \nRectus Abdominis \n \n \nExtension / \nHyperextension Erector Spinae \nLateral Flexion \nRectus \nAbdominis, \nErector Spinae \nand Obliques \nRotation \nObliques \nScapular / \nShoulder \nGirdle \nAbduction / \nProtraction \nPectoralis Major \n \n \nAdduction / \nRetraction \nRhomboids and \nMid Trapezius \nElevation \nUpper Trapezius \nDepression \nLower Trapezius \n\n \n94 \nJoint \nJoint Action \nMuscles \n \nHip \nFlexion \nIliopsoas and \nRectus Femoris \n \n \nExtension \nHamstrings and \nGluteus Maximus \nAbduction \nGluteus Medius \nAdduction \nAdductors \nRotation \nExternal / Lateral \n= Gluteus \nMaximus \n\n \n95 \nJoint \nJoint Action \nMuscles \n \nKnee \nFlexion \nHamstrings \n(Gastrocnemius) \n \nExtension \nQuadriceps \nAnkle \nFlexion \n(Dorsiflexion) \nTibialis Anterior \n \nExtension \n(Plantarflexion) \nGastrocnemius \nand Soleus \n \n \n \n\n \n96 \nAnatomical Terminology \n \nAnterior - refers to the front of the body \nPosterior - refers to the back of the body \nSuperior - toward the head \nInferior - away from the head \nLateral - away from the midline of the body \nMedial - closer to the midline of the body  \nFlexion \u2013 movement that decreases the joint angle between two bones; brings the body segments closer together \nExtension \u2013 movement that increases the joint angle between two bones, taking body segments further apart \nHyperextension \u2013 movement in the direction of extension that positions a joint beyond normal extension \nAbduction \u2013 movement away from the midline of the body \nAdduction \u2013 movement toward the midline of the body \nRotation \u2013 movement of a segment that produces rotary action around its own long axis \nCircumduction \u2013 combination of all the above movements \nDorsiflexion \u2013 lifting the toes up toward the shins \nPlantar Flexion \u2013 pointing the toes \nElevation \u2013 lifting the shoulder (blades) up towards the ears \nDepression \u2013 pressing the shoulder (blades) down away from the ears \nProtraction \u2013 abduction the scapula blades away from the spine \nRetraction \u2013 adduction of the scapula toward the spine \nInversion/ Supination \u2013 turning the sole of the foot inward \nEversion/ Pronation \u2013 turning the sole of the foot outward \n \n \n\n \n97 \nPilates Reformer Worksheet \n \nFootwork: 2 - 4 springs \n\u2022 Heels Hip Width \n\u2022 Ball of Foot  \n\u2022 Calf Raises, Adducted \n\u2022 Running, Hip Width \n# Reps: 10 \nParallel,Lateral,Medial \n \nParallel,Lateral,Medial \n \nParallel \n \nParallel \nSeated Upper Body Front \n(facing footbar): 1 - 2 springs \n\u2022 Hug a Tree \n\u2022 Serve the Platter \n\u2022 Offering \n# Reps: 10 \n \nSingle Leg: 2 - 3 springs \n\u2022 One Leg Bent \n\u2022 One Leg Kick \n\u2022 Single Heel \n\u2022 One Leg Circles \n# Reps: 10 R/L \nParallel \nStomach Massage: 1 - 2 \nsprings \n\u2022 Round Back \n\u2022 Flat Back \n# Reps: 10 \n \nSupine Arms: .5 - 2 springs \n\u2022 Tricep Press \n\u2022 Arms Pulling Straight Down \n\u2022 Arms Pulling from Side \n\u2022 Arm Circles \n# Reps: 5 \n \nKnee Stretches: 1 - 2 springs \n\u2022 Round Back \n\u2022 Flat Back \n# Reps: 10 \n \nSupine Abdominals: 1 - 3  \n\u2022 Hundred Prep \n\u2022 Hundred Full \n\u2022 Single Leg Stretch \n\u2022 Rollover Prep \n# Reps: 5-10  \nParallel  \n \nElephant: 1 - 2 springs \n\u2022 Round Back \n\u2022 Flat Back \n# Reps: 10 \n \nBridging: 2 - 4 springs \n\u2022 Bottom Lift \n\u2022 Rolling Bridge \n# Reps: 10  \nParallel \n \nLong Box: .5 - 2 springs \n\u2022 Breast Stroke Prep \n\u2022 Swimming \n\u2022 Pulling Straps to Floor \n \n# Reps: 5 \nFeet in Straps: 1.5 - 3 springs \n\u2022 Lower and Lift \n\u2022 Bend and Stretch \n\u2022 Inner Thigh Stretch \n\u2022 Leg Circles \n \n# Reps: 10 \nParallel \nLateral \nShort Box: Maximum \n\u2022 Round Back  \n\u2022 Flat Back Hinge \n\u2022 Spine Twist \n \n# Reps: 5  \nShort Spine Preps: 1 - 2 \nsprings \n\u2022 Frog Extensions \n\u2022 Levitation \n# Reps: 10  \n \nMermaids: 1 - 2 springs \n\u2022 Mermaid \n\u2022 Mermaid Pushups \n \nReps: 3  \n    R/L \n \nSeated Upper Body Back  \n(facing pulleys): 1 - 2 springs \n\u2022 Arms Pulling Straight Back \n\u2022 Tricep Press \n\u2022 Bicep Curl \n# Reps:10 \n \nLunges: 2 - 3 springs \n\u2022 Hip Flexor Stretch \n\u2022 Scooter \n \n# Reps: 5 \nR/L \n \n\n \n98 \nPrime Mover Pictures  \n \n                                 \n                              \nPectoralis Major and Minor  \nTriceps Brachii \n Latissimus Dorsi & Rhomboids \n \n \n                                               \n                                                \n \n \nRectus Abdominis \n \nObliques \n \nObliques \n \n                 \n                                 \n \nTransverse Abdominis  \nBiceps Brachii \n \nGluteus Maximus and Medius \n \n \n \n\n \n99 \n                 \n                         \nDeltoids \n \nTrapezius \n \n                          \n                                      \n                                            \n \n Quadriceps \nHamstrings \n \n \nErector Spinae \n \n \n\n \n100 \nMission Statement  \n \nNETA is an educational and training organization for fitness professionals.  We are dedicated to offering \ncertification programs and continuing education workshops that teach the concepts and theories of health and \nfitness.  NETA emphasizes practical application of these concepts and theories as they relate to fitness \nleadership.  We believe it is important to offer education and certification to all who are interested and, in this way, \nhelp improve the quality of fitness instruction to the public. \nOur curriculum is based on the belief that fitness professionals need a thorough understanding of fitness concepts \nas well as current industry standards and research.  We believe total well-being and overall health is the primary \nobjective in learning how to teach safe and effective exercise. \n \nAcknowledgements  \nContributing Authors: \n \nLu Herbeck, B.S. \n \nSuzanne Kranitz, B.S. \nPhotography: \n \nGlen Hagen \n \nSuzanne Kranitz, B.S. \nIllustrations: \n \nMedi Clips \nExercise Models: \n \nSuzanne Kranitz, Certified Pilates Instructor \n \nStephanie Maks, Certified Pilates Instructor \nSusie Supper, Certified Pilates Instructor \n \n \n \n\uf6d9 2008 NETA National Exercise Trainers Association. All rights reserved. \nThis material may not be reproduced or duplicated in whole or part, by any means, without permission of: \n \nNETA \n5955 Golden Valley Road, Suite 240 \nMinneapolis,  MN  55422 \n1-800-237-6242 (In MN 763-545-2505) \n \nFor additional copies of this workbook, call toll-free 1-800-AEROBIC (In MN call 1-763-545-2505) Rev: February 13, 2008 \n \n \n\n \n101 \nReferences \n \nBender, Leslie.  The Method of the Millennium \u2013 The Pilates Coach Reformer I \nCrouch, James.  Essential Human Anatomy - A Text Atlas.  Philadelphia, PA:  Lea & Febiger, 1982. \nGallagher, Sean P. and Kryzanowska, Romona.  The Pilates Method of Body Conditioning.  Philadelphia, PA:  BainBridge Books, 1999. \nHerman, Ellie.  Pilates for Dummies.  New York, NY:  Hungry Minds, 2002. \nHerman, Ellie.  Pilates Reformer.  San Francisco, CA:  Ellie Herman Books, 2007. \nIsacowitz, Rael.  Total Pilates.  Human Kinetics, 2006. \nKahn, June.  Basic Pilates \u201cFitness\u201d Reformer Training \u2013 Level 1.  Broomfield, CO. \nKarter, K.  The Complete Idiot\u2019s Guide to The Pilates Method.  Indianapolis, IN:  Alpha Books, 2001. \nNETA.  The Fitness Professional\u2019s Manual.  Minneapolis, MN:  2007. \nPhysical Mind Institute, The.  The Method:  fundamentals and Mat Exercises of Joseph Pilates. \nStott-Merrithew, Moira.  The Contemporary Approach - Comprehensive Matwork Manual.  Toronto, Canada.  Merrithew Corp. 2001. \nStott-Merrithew, Moira.  Stott Conditioning Essential Reformer Manual.  Toronto, Canada.  Stott 1999. \nPilates, Joseph, and William John Miller.  Return to Life through Contrology.  Nevada: Presentation Dynamics Inc., 1998. \n \nOther References and Suggested Reading: \n1. \nChek, Paul. The Inner Unit. Personal Training on the Net. www.PTontheNET.com \n2. \nHall, Carrie M., & Brody, Lori Thein (1999). \"Therapeutic Exercise: Moving Toward Function.\" Lippincott Williams & Wilkins. \n3. \nTecco, Armand (1999). Exercise and Pregnancy. Women\u2019s Health Center [Online]. \ngo.drkoop.com/resource/womens/pregnancy/exercise.asp. \n \n\n \n \n \n \n \n \n \n \n \n \n \n Intro to Teaching Reformer Pilates  \n \n \n \n \n \n \n \nHow to Earn Your Home Study Course CEC\u2019s \n \n \n \nIncluded in this home study: \n\uf0b7 \nNETA Pilates Reformer Manual  \n\uf0b7 \nPilates Reformer Workbook \n\uf0b7 \n100 Question Multiple choice exam-70% correct to pass \n \n \nCriteria for successful completion of this course include: \n\uf0b7 \nComplete the activities in the workbook (does not need to be submitted to NETA) \n\uf0b7 \nAnswer the 100 question test using the answer sheet (keep a copy for your files) \n\uf0b7 \nExam may also be taken online at www.netafit.org  \n \nTo receive 15 NETA continuing education credits, do one of the following: \n  \nReturn answer sheet to: \nNETA Attention: Home Study Coordinator \n5955 Golden Valley Road, Suite 240 \nMinneapolis, MN 55422 \n  \nEnter your answers online: \nItem #:   9168 \nExam Code #  916891 \nSerial #:  Refer to Home Study Answer Sheet \n \n \nYour continuing education form will be sent to you within 30 days after we receive your completed \nanswer sheet. \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n2 \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n3 \nContents \n \nSection 1 Fill in the Blank #1 ..................................................................................................... 5 \nSection 1 Fill in the Blank #2 ..................................................................................................... 6 \nSection 1 Matching .................................................................................................................... 8 \nSection 2 Fill in the Blank .......................................................................................................... 9 \nSection 3 Fill in the Blank ........................................................................................................ 10 \nWorkbook Answer Key ............................................................................................................ 13 \nSection 1 Fill in the Blank #1 ................................................................................................ 13 \nSection 1 Fill in the Blank #2 ................................................................................................ 13 \nSection 1 Matching ............................................................................................................... 13 \nSection 2 Fill in the Blank ..................................................................................................... 13 \nSection 3 Fill in the Blank ..................................................................................................... 13 \nPilates Reformer Exam ............................................................................................................ 15 \nPilates Reformer Home Study Answer Sheet .......................................................................... 29 \nCustomer Evaluation ............................................................................................................... 31 \n \n \n \n \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n4 \nWelcome to the NETA Pilates Reformer Home Study Certificate Course! This course is self guided and \nmay be completed in 15 hours. Upon completion of the course, you will have earned 15 NETA \ncontinuing education credits.  \nHow to get the most of out of this home study \nThe purpose of this study workbook is to help guide you through the book as you study the material. \nSeveral of the important points in each chapter have been highlighted. This workbook is not mean to be \ncomprehensive, so if a concept has not been included it does not mean that it is not important. The \nanswers for each question are printed in the back of the workbook.  \n \nTo get the most benefit from this home study, please do the following: \n1. Read through the NETA Pilates Reformer Manual to get a feel for the material \n2. Complete the Reformer workbook \n3. Answer the 100 question multiple choice exam \n \nNETA Pilates Reformer Manual consists of 4 sections: \nSection 1 introduces the origin, definition, benefits of Pilates, the Reformer, and starting positions \nSection 2 describes the A, B, C, S.  \nSection 3 explains all exercises.  \nSection 4 includes biomechanics and anatomical references.  \n \nEach section has activity worksheets designed to help you work through the material. Keep these \nworksheets for your personal reference. The answers are listed at the end of the workbook.  \n \nIn the back of the home study booklet, there is a 100 question multiple choice exam that you will need \nto complete and send in to NETA to obtain your 15 continuing education credits. Return only the \nanswer sheet and the evaluation form. \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n5 \nSection 1 Fill in the Blank #1 \nRead pages 5-6. Fill in the blanks below. \n1. Pilates exercise has been practiced since the early _______. The inventor, _________ \n______________ ____________, taught his method to a relatively small group of people in his \nNew York studio, located within the __________ ___________________. This original group of \npeople has come to be known as ___________ ____________, or the first generation of Pilates \nteachers. \n2. The focus of this course is on the education of the Pilates ______________ and __________ \n_______________ exercises. Because of the spinal emphasis placed on most exercises, it is \nbeneficial for Pilates\u2019 instructor trainees to already have a basic knowledge of ____________ \nand _____________. \n3. The ________________ principle is comprised mainly of postural assessment. \n4. Joseph Pilates spoke of the ______________ numerous times in his published works with \ninsurmountable passion. \n5. Getting \u201cinside\u201d the movement or being the participant during the exercise and not the observer \nis attainable only with maximum ___________________. \n6. His works regarded the abdominal area and the spinal muscles to be the center or the \npowerhouse of the body. That powerful, efficient movement emanates from the ________. \n7. The original title of his method was ______________________. \n8. Modern science provides the concepts of ____________________for particular joints and body \nparts prior to movement, namely; the head, neck, shoulders, spine, pelvis, and hips. \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n6 \nSection 1 Fill in the Blank #2 \nRead pages 7-10. Fill in the blanks below. \n1. Define contrology: \n____________________________________________________________________________\n____________________________________________________________________________\n__________________________________________________________ \n2. He created the forerunners of the exercise equipment used today. By removing \n_________________ from a bed and attaching them to a __________, he created \n__________________ exercises, which allowed his patients to exercise while lying down. The \npatients were ___________ yet ______________. Pilates also used _____________, and later \ndesigned other pieces of equipment such as the Pilates _______________. \n3. The exercises are done in various positions on either a _______ or other _____________. \nSome exercises are performed entirely in _____________, ____________ or side-lying \npositions. Others start from a seated position. Still others start on the ___________ and \n_____________. The various exercise positions help to promote a _________________ \n___________________ _____________. Every exercise is rooted in spinal _______________ \nor spinal __________________.  \n4. List 3 benefits of Pilates along with a description of how you would explain that benefit to a \nfriend or prospective client. \nBenefit: _______________________________________________________________ \nDescribe Benefit: \n____________________________________________________________________________\n________________________________________________________________ \nBenefit: _______________________________________________________________ \nDescribe Benefit: \n____________________________________________________________________________\n________________________________________________________________ \nBenefit: _______________________________________________________________ \nDescribe Benefit: \n____________________________________________________________________________\n________________________________________________________________ \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n7 \n \n5. List the 3 categories of exercises this home study covers: \n____________________________________________________________________________\n________________________________________________________________ \n______________________________________________________________________ \n \n6. There are __________ _________________ of exercises that can be done on the Pilates \nReformer than those done exclusively on the mat. Additionally, the reformer can act as a \n__________________ for certain body parts while others are worked. Exercises done on the \nmat only are often considered more challenging, because the only __________________ \n____________ is the _____________. Exercising on the _______________ can \n______________ the individual better in reaching new heights of _______________ that they \ncould not get to on their own with just the mat repertoire.  \n7. List the parts of the reformer described on page 10. \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n \n \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n8 \nSection 1 Matching \nRead page 11. Match the starting position to the correct definition. \n1. Classic Pilates on Carriage \nA.\nSit tall either on the carriage or short box. \nNeutral spine. \n \n2. Classic Pilates on Carriage Feet \nin Straps \nB.\nLie supine on the carriage. Knees bent, hip \ndistance apart, balls of feet on footbar. Arms \nalongside the body, palms down, elbows softly \nbent. \n \n3. Sitting on Sit Bones \nC.\nLie supine on the carriage. Feet in straps, legs \nextended either abducted or adducted. Arms \nalongside the body, palms down, elbows softly \nbent. \n \n4. Hands and Knees \nD.\nLie prone on the long box, head away from \nfootbar. Legs extended either abducted or \nadducted. Elbows bent with hands to forehead, \npalms down. Head, neck and shoulders extend \nunsupported beyond the long box. \n \n5. Prone \nE.\nSit with posterior tilt of the pelvis. The \nabdominals are contracted to create full spinal \nflexion resulting in a low, middle, and upper back \nrounded formation creating the shape of a \u201cC\u201d. \n \n6. C-Curve \nF.\nKneel on the carriage with the head toward the \nfootbar. Ankles dorsi-flexed with balls of feet \nagainst respective shoulder rests. Hands on \nfootbar shoulder width apart. Neutral spine. \n \n \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n9 \nSection 2 Fill in the Blank \nRead pages 13-29. Fill in the blanks below. \n1. List the A, B, C, S \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n________________________________ \n2. ______________ _______________ refers to the curvature of the spine that is achieved by \nbalanced core strength and flexibility. It is characterized by slight ______________ curvatures \nin the ________________ and _______________ vertebrae and a slight posterior curvature in \nthe thoracic vertebrae.  \n3. List the fundamental movements of the spine: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n4. The __________ is the pivotal point of the body. All movements emanate from this center and \nare transferred _____________. The core includes the deep _______________ muscles of the \nspine and central region, as well as the ______________ muscles. \n5. List the deep internal muscles: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n10 \n6. List the large superficial muscles: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n \nSection 3 Fill in the Blank \nThe Footwork Series \n1. Footwork is a ____________________ aspect in the Pilates Reformer workout. It is the first \nseries of exercises done on the Reformer in most any session. Even though it is called footwork, \nit uses the ______________ muscles of the legs (Quadriceps, Hamstrings, and Glutes) to \nwarm-up the body. The muscles of the ______________ leg (Gastrocnemius, Soleus, and \nAnterior Tibialis) work to move the ankle joint from plantar to dorsi-flexion, and the intrinsic \nmuscles of the feet gain _____________ and ____________________. \n2. List the common foot positions used in footwork: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n3. List the exercises performed in the footwork series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n4. Allowing each leg to work __________________, the Single Leg exercises strengthen potential \nweakness on _________ side of the body and provide greater challenge on the core muscles to \nkeep the pelvis ___________. \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n11 \n5. List the exercises performed in the supine arm series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n6. List the prime movers for the abdominal series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n7. The purpose of the bridging series is to increase ___________________ ________________ \nwhile improving _______________________ _______________________. \n8. List the exercises performed in the Feet in Straps series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n9. Levitation begins in _______________ Pilates on Carriage; _______________ pelvis, \n_________ in straps, legs ________________ to 90 degree angle. \n10. List the joint actions focused on in the Upper Back Series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n11. List the exercises performed in the Seated Upper Front Series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n12 \n12. List the stabilizing muscles for the Stomach Massage Series: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n13. Knee stretches and elephant exercises involve two spinal positions:  _______________ back \nand ____________________ back. \n14. The purpose of the Long Box Series is to increase __________________ in the \n___________________ ___________________ muscles. \n15. The purpose of the Short Box Series is to improve __________________, _________________ \nand ____________________ in the spine. \n16. The joint actions needed to perform the Mermaid Series include: \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n\uf0b7 \n \n17. List the exercises performed in the Lunging Series \n\uf0b7 \n \n\uf0b7 \n \n \n \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n13 \nWorkbook Answer Key \nSection 1 Fill in the Blank #1 \n1. 1900\u2019s , Joseph Humbertus Pilates, dance community, Pilates\u2019 disciples \n2. Principles, basic reformer, anatomy, kinesiology \n3. Alignment \n4. Breath \n5. Concentration \n6. Core \n7. Contrology \n8. Stabilization \n \nSection 1 Fill in the Blank #2 \n1. a precise series of exercises designed to develop the body uniformly, correcting posture and \nrevitalizing the body, mind and spirit. \n2. Bedsprings, wall, resistance, mobile, stable, chairs, Reformer \n3. Mat, apparatus, supine, prone, hands, knees, balanced musculoskeletal system, movement, \nstabilization. \n4. Refer to page 8 in the NETA Pilates Reformer Manual \n5. Awareness, Warm Up, and Basic Reformer Workout \n6. more variations, stabilizer, stabilizing force, floor, reformer, assist, strength  \n7. carriage, footbar, headrest, shoulder rests, springs or cords, gearbar, pulleys \n \nSection 1 Matching \n1. B \n2. C \n3. A \n4. F \n5. D \n6. E \n \nSection 2 Fill in the Blank \n1. Alignment, Breath, Concentration, Core Strength, Control, Stability \n2. Neutral spine, anterior, cervical, lumbar,  \n3. Flexion, Extension, Rotation, Lateral Flexion \n4. Core, outward, internal, superficial \n5. Transverse Abdominals, Internal Oblique, Multifidus, Pelvic Floor Muscles, Diaphragm, \nLongissimus, Iliocostalis \n6. Rectus Abdominis, External Oblique, Quadratus Lumborum \n \nSection 3 Fill in the Blank \n1. Fundamental, large, lower, strength, flexibility \n2. Parallel, lateral, medial \n3. Heels hip width, ball of foot, calf raises, running \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n14 \n4. Unilateral, one, stable \n5. Tricep press, straight arm down, pull from side, arm circles \n6. Latissiumus Dorsi, Pectorals, Rectus Abdominis \n7. Spatial awareness, spinal articulation \n8. Lower and lift, bend and stretch, inner thigh stretch, leg circles \n9. Classic, neutral, feet, adducted \n10. Shoulder flexion, shoulder extension, elbow flexion, elbow extension \n11. Hug a tree, serve the platter, offering \n12. Obliques, transverse abdominis, erector spinae \n13. Flat, round \n14. Strength, Erector Spinae \n15. Strength, flexibility, mobility \n16. Spinal flexion, spinal extension, spinal rotation, shoulder flexion, shoulder extension, elbow \nflexion, elbow extension \n17. Hip flexor stretch, scooter \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n15 \nIntro to Teaching Reformer Pilates Home Study Exam \n \nCourse # 9168  \nExam Code # 916891 \n1. Which of the following is NOT true of Joseph Pilates: \nA. He was born in 1880 near Dusseldorf, Germany \nB. As a child he suffered from Tonsillitis \nC. He studied many subjects including Yoga \nD. Contrology was the name of his exercise discipline \n \n2. The Pilates exercise discipline is all of the following except: \nA. A systematic approach to physical conditioning \nB. A workout that uses the limbs as weights \nC. Exercises that involve spinal movement or stabilization \nD. A quick fix to strengthening the core muscles \n \n3. The benefits of Pilates include: \nA. Core strength \nB. Spatial awareness \nC. Disease prevention \nD. All of the above \n \n4. Reformer exercises are done in which position(s) stated below? \nA. Lying supine \nB. Seated facing the footbar  \nC. Both A and B \nD. Seated on your back \n \n5. Which of the following is not a component on the Pilates Reformer? \nA. Head Bar \nB. Carriage \nC. Footbar \nD. Pulleys \n \n6. The A, B, C\u2019S are defined as: \nA. Airway, Breathing, Compressions  \nB. Alignment, Breathing, Stabilization  \nC. Concentration on Core Strength and Control  \nD. Both B and C above \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n16 \n \n7. Which of the following is true regarding Alignment? \nA. The head is directly over the neck and shoulders \nB. The shoulders are under the ankles \nC. The pelvis is over the legs \nD. Both A and C \n \n8. Which of the following postural alignment deviations results in a hunchback appearance? \nA. Lordosis \nB. Imprinted spine \nC. Kyphosis \nD. Scoliosis \n \n9. The breathing pattern in Pilates exercises can NOT be changed. \nA. True \nB. False \n \n10. The respiratory muscles include: \nA. Rectus Abdominis, Diaphragm and Obliques \nB. Diaphragm, Intercostals and Transverse Abdominis \nC. Nose, mouth and lungs \nD. None of the above \n \n11. Concentration on Core Strength and Control: \nA. Must be applied to each exercise to perform them correctly \nB. Helps classify a participant\u2019s fitness level \nC. Has nothing to do with Pilates exercise \nD. Teaches correct spinal and pelvic alignment \n \n12. All of the following muscles are superficial except: \nA. Rectus Abdominis \nB. Transverse Abdominis \nC. Quadratus Lumborum \nD. External Obliques \n \n13. Pilates exercises focus on the entire core, including the deep internal muscles and the superficial \nones. \nA. True \nB. False \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n17 \n14. Scapula stabilization requires a delicate balance of movements controlled by the muscles of the \npelvis. \nA. True \nB. False \n \n15. Neutral pelvis refers to: \nA. The position that the pelvis is in when it is tilted neither anteriorly nor posteriorly \nB. Imprinted pelvis \nC. The curvature of the spine that is achieved by lack of core strength and flexibility \nD. All of the above \n \n16. What is true regarding The Footwork Series? \nA. It is the last set of exercises performed in the workout \nB. There is no such thing as The Footwork Series \nC. The Footwork Series is a fundamental aspect in the reformer workout \nD. The only worthwhile position in The Footwork Series is lateral rotation \n \n17. The joint action for footwork includes the hip, knee and ankle. \nA. True \nB. False \n \n18. Which muscles are the prime movers for The Single Leg Series exercises? \nA. Rectus Abdominis and Hamstrings \nB. Quadriceps and Rectus Abdominis \nC. Quadriceps and Hamstrings \nD. Erector Spinae and Gastrocnemius \n \n19. The Single Heel exercise in The Single Leg Series requires keeping one leg extended. \nA. True \nB. False \n \n20. Which is NOT true regarding the purpose of The Supine Arms Series? \nA. Increase shoulder and arm strength \nB. Increases stress on the spine \nC. The carriage and shoulder rests provide feedback to the exerciser \nD. The weight of the legs in tabletop challenges core stabilization \n \n21. It\u2019s important to keep the scapulae elevated when performing Arm Circles. \nA. True \nB. False \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n18 \n \n22. Classic Pilates on Carriage, Sitting on Sit Bones, and C-Curve are: \nA. Pilates exercises \nB. Modifications of exercises \nC. Starting positions \nD. None of the above \n \n23. Knees Bent, Legs on the Diagonal, and Table Top are: \nA. Pilates exercises \nB. Leg positions \nC. Neutral alignment \nD. None of the above \n \n24. Imprinted pelvis refers to: \nA. The position that the pelvis is in when it is tilted posteriorly \nB. The position that the pelvis is in with an anterior curve in the lumbar spine \nC. The curvature of the spine that is achieved by having rock hard abs \nD. All of the above \n \n25. Which of the following exercises are included in The Supine Abdominal Series? \nA. Hundred Prep and Full \nB. Frog Extensions \nC. Rollover Prep \nD. Both A & C  \n \n26. Which is true regarding the reformer settings for The Bridging Series? \nA. Everyone does the exercise with only 1 spring \nB. The head rest should be in the highest position \nC. The head rest should be in the lowest position \nD. None of the above \n \n27. Which exercises are included in The Feet in Straps Series? \nA. Lower and Lift \nB. Bend and Stretch \nC. Inner Thigh Stretch \nD. All of the above \n \n28. Cues for exercises with the Feet in Strap include: \nA. Ribcage contracted and in contact with the carriage \nB. Head, neck and shoulders tension free \nC. Shoulders slightly retracted and depressed \nD. All of the above \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n19 \n \n29. Frog Extensions and Levitation are considered Short Spine Preps. \nA. True \nB. False \n \n30. The footbar should be in the highest position in the Seated Upper Back Series. \nA. True \nB. False \n \n31. Arms Pulling Straight Back is performed seated on the carriage. \nA. True \nB. False \n \n32. The Seated Upper Front Series includes which exercise below? \nA. Bicep Curl \nB. Arms Pulling Straight Back \nC. Offering \nD. None of the above \n \n33. Which muscles are the prime movers for The Seated Upper Front Series? \nA. Anterior Deltoid and Soleus \nB. Pectorals and Soleus \nC. Soleus and Gastrocnemius \nD. Pectorals and Anterior Deltoid \n \n34. The Stomach Massage: \nA. Is performed kneeling on the carriage \nB. Can be done with either a c-curve or straight back \nC. Begins with the feet in the straps \nD. Both A and B \n \n35. Which of the following joint actions are required for the Stomach Massage exercise? \nA. Knee \nB. Hip \nC. Spine \nD. All of the above \n \n36. The arms cross the chest when performing the Stomach Massage exercise. \nA. True \nB. False \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n20 \n \n37. \u201cKneel on towel\u201d is a modification for The Knee Stretches. \nA. True \nB. False \n \n38. Exercises performed in a prone position are: \nA. Breast Stroke Prep and Swimming \nB. Stomach Massage and Elephant \nC. Stomach Massage and Swimming \nD. All of these are performed in a prone position \n \n39. Standing on Carriage, Spinal C-Curve.  Hands on footbar. \nA. Describes the starting position for Elephant Round Back \nB. Describes the variation for the Knee Stretch exercise \nC. Describes the starting position for Elephant Flat Back \nD. Is a cue for Pulling Ropes to Floor \n \n40. A common error when performing any exercise is \u201cmoving without control\u201d. \nA. True \nB. False \n \n41. The Short Box Exercises: \nA. All start seated on the sit bones \nB. Can be done on the mat instead of the box \nC. Are for tall people \nD. Both A and B \n \n42. The Basic Mermaid exercise is performed: \nA. Seated on the Carriage, facing the side \nB. Seated on the Carriage, facing the ropes \nC. Seated on the Carriage, facing the footbar \nD. Seated on the Carriage, facing the floor \n \n43. Spinal movement for the Mermaid with Pushups includes: \nA. Flexion \nB. Extension \nC. Rotation \nD. All of the above \n \n44. The Scooter exercise is part of the Mermaid Series. \nA. True \nB. False \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n21 \n \n45. Which exercise uses the Gluteals and Hamstrings as prime movers? \nA. Basic Mermaid \nB. Hip Flexor Stretch \nC. Spine Twist \nD. Hug a Tree \n \n46. The name for the pictured exercise is: \nA. Seated Upper Front \u2013 Hug a Tree \nB. Supine Arms \u2013 Straight Arm Down \nC. Seated Upper Back \u2013 Tricep Press \nD. Hundred- Prep \n \n \n47. The name for the pictured exercise is: \nA. Long Box \u2013 Breast Stroke \nB. Seated Upper Front \u2013 Offering \nC. Short Box \u2013 Round Back \nD. Mermaid \n \n \n48. The name for the pictured exercise is: \nA. Footwork \nB. Leg Circles \nC. Rollover Prep \nD. Single Leg Stretch \n \n \n49. The name for the pictured exercise is: \nA. Single Leg \nB. Supine Arms \u2013 Pull Straight Down \nC. Calf Raises \nD. Swimming \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n22 \n50. The name for the pictured exercise is: \nA. Hundred - Prep \nB. Hundred - Full \nC. Hip Flexor Stretch \nD. Stomach Massage \n \n \n \n \n51. As a child, Joseph Pilates was the picture of perfect health \nA. True \nB. False \n \n52. The Pilates discipline can be described as: \na. A mindful way of exercise \nb. Exercises for elite athletes only \nc. A high intensity cardio workout \nd. Exercises that work the feet only \n \n53. The benefits of Pilates include: \na. Reduced stress \nb. Body awareness \nc. Improved posture \nd. All of the above \n \n54. Reformer exercises are done in which position(s) stated below? \na. Lying supine on the carriage \nb. Sitting on the footbar \nc. Sitting on the carriage \nd. Both A and C \n \n55. Which of the following is NOT found on the Pilates Reformer? \na. Foot Massager \nb. Head Rest \nc. Shoulder Rests \nd. Springs \n \n56. The A, B, C\u2019 S in this program refer to: \na. Fitness assessments \nb. Pilates principles  \nc. Emergency procedures \nd. CPR guidelines \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n23 \n \n57. Which of the following is NOT true regarding Alignment? \na. The head is upright and slightly retracted \nb. The shoulders are slightly depressed  \nc. The hips are in line with the knee and ankle joints \nd. The legs are always laterally rotated \n \n58. Which of the following postural alignment deviations is characterized by a lateral S curve of the \nspine? \na. Scoliosis \nb. Lordosis \nc. Kyphosis \nd. Neutral pelvis \n \n59. Pilates breath encourages inhaling through the nose and exhaling out the mouth. \na. True \nb. False \n \n60. Which muscle compresses the abdomen? \na. Transverse Abdominis \nb. Quadratus Lumborum \nc. Trapezius \nd. Obliques \n \n61. What is true regarding complementary breathing patterns for spinal movement? \na. Extension is naturally accompanied with an exhale \nb. Forward flexion is naturally accompanied with an exhale \nc. Forward flexion is naturally accompanied with an inhale \nd. Extension is naturally accompanied with an inhale \n \n62. All of the following muscles are superficial except: \na. Triceps \nb. Multifidus \nc. Quadratus Lumborum \nd. Quadriceps \n \n63. Pilates exercises can improve body awareness. \na. True \nb. False \n \n64. Traditional abdominal exercises, like the abdominal crunch, target the superficial muscles. \na. True \nb. False \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n24 \n \n65. The two pelvis positions Pilates exercises focus on are: \na. Neutral and imprint \nb. Neutral and anterior curve \nc. Pelvic clocks and imprint \nd. Pelvic clocks and anterior curve \n \n66. What is true regarding The Supine Arm Series? \na. The purpose is to increase strength in the legs \nb. The headrest should always be in the lowest position \nc. The purpose is to increase strength in the arms \nd. The footbar should always be in the lowest position.  \n \n67. The joint actions for the Supine Arm Series include shoulder and elbow flexion and extension  \na. True \nb. False \n \n68. Which muscle(s) is/are considered stabilizers for The Supine Abdominals Series exercises? \na. Obliques \nb. Triceps \nc. Erector Spinae  \nd. All of the above \n \n69. Short Box exercises are performed with the carriage in the away position. \na. True \nb. False \n \n70. Losing alignment, holding the breath, and moving without control are examples of: \na. Pilates principles \nb. Common errors \nc. Starting positions \nd. Modifications \n \n71. It\u2019s important to keep the scapulae elevated when performing the Hundred. \na. True \nb. False \n \n72. Offering, Stomach Massage, and Elephant are examples of: \na. Modifications  \nb. Pilates reformer exercises \nc. Starting positions \nd. Common errors \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n25 \n \n73. Common leg positions include: \na. Knees bent to 20 degrees \nb. Hips bent to 90 degrees \nc. Knees bent as much as possible \nd. Hips bent to 20 degrees \n \n74. The Feet in Straps Series involves which muscle as a prime mover? \na. Trapezius \nb. Hamstrings \nc. Soleus \nd. Rectus Abdominis \n \n75. Which best describes the starting position for Bicep Curls? \na. Seated on the carriage facing the footbar \nb. Kneeling on the carriage \nc. Seated on the carriage facing the pulleys \nd. Standing on the carriage \n \n76. Which is true regarding the alignment for The Bridging Series? \na. The hips move from flexion to extension \nb. Hold the breath during movement \nc. The chin is reaching up to the ceiling \nd. The legs are wider than hip distance apart \n \n77. Try to keep the carriage steady while performing the Inner Thigh Stretch. \na. True \nb. False \n \n78. Cues for exercises for The Seated Upper Front Series: \na. Imagine hugging something \nb. Check the length of a bath towel \nc. You are serving a platter \nd. All of the above \n \n79. Frog Extensions and Levitation are considered part of The Footwork Series. \na. True \nb. False \n \n80. The springs should NOT be used in The Bridging Series. \na. True \nb. False \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n26 \n \n81. All Seated Upper Back exercises are performed prone on the carriage. \na. True \nb. False \n \n82. The pelvis should remain in imprint when performing the Scooter Exercise. \na. True \nb. False \n \n83. Which joint action takes place during all of The Feet in Straps Series? \na. Knee flexion \nb. Ankle flexion \nc. Hip flexion and extension \nd. All of the above \n \n84. The Stomach Massage: \na. Maintains a lateral foot position \nb. Can be done with either a c-curve or straight back \nc. Is performed seated on the carriage \nd. All of the above \n \n85. Which of the following joint actions are required for The Lunging Series? \na. Knee flexion and extension \nb. Shoulder flexion and extension \nc. Spine flexion and extension \nd. All of the above \n \n86. The starting position for Knee Stretches is seated on the carriage. \na. True \nb. False \n \n87. The Glutes and Hamstrings open the hip in the Elephant. \na. True \nb. False \n \n88. Which exercise is performed in a seated position: \na. Knee Stretches \nb. Long box \nc. Stomach massage  \nd. Supine abdominals \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n27 \n \n89. Kneeling on Carriage, neutral spine.  Hands on footbar. \na. Describes the starting position for Elephant Flat Back \nb. Describes the starting position for Elephant Round Back \nc. Are cues for Knee Stretches, Flat Back \nd. Are cues for Knee Stretches, Round Back \n \n90. A common error when performing any exercise is \u201cholding the breath\u201d. \na. True \nb. False \n \n91. Which of the following is part of The Short Box Series? \na. Running \nb. Knee Stretches \nc. Flat Back Hinge  \nd. Mermaid \n \n92. The purpose of the Mermaid exercises include: \na. Improve flexibility in the spine, hips, and shoulders \nb. Stretch the hip flexors \nc. Improve Range of motion throughout the hips \nd. Train the core \n \n93. The Long Box series: \na. Strengthens the Erector Spinae \nb. Uses the Lats as prime movers \nc. Involves spinal flexion and extension \nd. All of the above \n \n94. The Mermaid exercise is part of The Single Leg Series. \na. True \nb. False \n \n95. Which exercise uses the Glutes and Hamstrings as prime movers? \na. Basic Mermaid \nb. Hip Flexor Stretch \nc. Spine Twist \nd. Hug a Tree \n \nPlease refer to the pictures for questions 96 \u2013 100. \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n28 \n96. The name for the pictured exercise is: \na. Seated Upper Front - Offering \nb. Supine Abdominals \u2013 Rollover Prep \nc. Supine Arms \u2013 Tricep Press \nd. Hundred- Prep \n \n \n97. The name for the pictured exercise is: \na. Short Box \u2013 Spine Twist \nb. Seated Upper Front \u2013 Hug a Tree \nc. Long Box \u2013 Push Up \nd. Mermaid \n \n \n98. The name for the pictured exercise is: \na. Footwork \nb. Leg Circles \nc. Rollover Prep \nd. Elephant \n \n \n99. The name for the pictured exercise is: \na. Single Leg \nb. Supine Arms \u2013 Pull Straight Down \nc. Hip Flexor Stretch \nd. Swimming \n \n \n100. \nThe name for the pictured exercise is: \na. Hundred - Prep \nb. Inner Thigh Stretch \nc. Hip Flexor Stretch \nd. Stomach Massage \n \n \n \n \n\n \n \n \nPilates Reformer Home Study Answer Sheet \n \nName: \n \nNETA ID \n \nAddress \n \nPhone: \n \nCity/State/Zip: \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n1.  A\n \nB\n \nC\n \nD\n \n  \n2.  A\n \nB\n \nC\n \nD\n \n  \n3.  A\n \nB\n \nC\n \nD\n \n  \n4.  A\n \nB\n \nC\n \nD\n \n  \n5.  A\n \nB\n \nC\n \nD\n \n  \n6.  A\n \nB\n \nC\n \nD\n \n  \n7.  A\n \nB\n \nC\n \nD\n \n  \n8.  A\n \nB\n \nC\n \nD\n \n  \n9.  A\n \nB\n \nC\n \nD\n \n  \n10.  A\n \nB\n \nC\n \nD\n \n  \n11.  A\n \nB\n \nC\n \nD\n \n  \n12.  A\n \nB\n \nC\n \nD\n \n  \n13.  A\n \nB\n \nC\n \nD\n \n  \n14.  A\n \nB\n \nC\n \nD\n \n  \n15.  A\n \nB\n \nC\n \nD\n \n  \n16.  A\n \nB\n \nC\n \nD\n \n  \n17.  A\n \nB\n \nC\n \nD\n \n  \n18.  A\n \nB\n \nC\n \nD\n \n  \n19.  A\n \nB\n \nC\n \nD\n \n  \n20.  A\n \nB\n \nC\n \nD\n \n  \n21.  A\n \nB\n \nC\n \nD\n \n  \n22.  A\n \nB\n \nC\n \nD\n \n  \n23.  A\n \nB\n \nC\n \nD\n \n  \n24.  A\n \nB\n \nC\n \nD\n \n  \n25.  A\n \nB\n \nC\n \nD\n \n \n76. \n A\n \nB\n \nC\n \nD\n \n  \n77. \n A\n \nB\n \nC\n \nD\n \n  \n78. \n A\n \nB\n \nC\n \nD\n \n  \n79. \n A\n \nB\n \nC\n \nD\n \n  \n80. \n A\n \nB\n \nC\n \nD\n \n  \n81. \n A\n \nB\n \nC\n \nD\n \n  \n82. \n A\n \nB\n \nC\n \nD\n \n  \n83. \n A\n \nB\n \nC\n \nD\n \n  \n84. \n A\n \nB\n \nC\n \nD\n \n  \n85. \n A\n \nB\n \nC\n \nD\n \n  \n86. \n A\n \nB\n \nC\n \nD\n \n  \n87. \n A\n \nB\n \nC\n \nD\n \n  \n88. \n A\n \nB\n \nC\n \nD\n \n  \n89. \n A\n \nB\n \nC\n \nD\n \n  \n90. \n A\n \nB\n \nC\n \nD\n \n  \n91. \n A\n \nB\n \nC\n \nD\n \n  \n92. \n A\n \nB\n \nC\n \nD\n \n  \n93. \n A\n \nB\n \nC\n \nD\n \n  \n94. \n A\n \nB\n \nC\n \nD\n \n  \n95. \n A\n \nB\n \nC\n \nD\n \n  \n96. \n A\n \nB\n \nC\n \nD\n \n  \n97. \n A\n \nB\n \nC\n \nD\n \n  \n98. \n A\n \nB\n \nC\n \nD\n \n  \n99. \n A\n \nB\n \nC\n \nD\n \n  \n100. \n A\n \nB\n \nC\n \nD\n \n  \n26.  A\n \nB\n \nC\n \nD\n \n  \n27.  A\n \nB\n \nC\n \nD\n \n  \n28.  A\n \nB\n \nC\n \nD\n \n  \n29.  A\n \nB\n \nC\n \nD\n \n  \n30.  A\n \nB\n \nC\n \nD\n \n  \n31.  A\n \nB\n \nC\n \nD\n \n  \n32.  A\n \nB\n \nC\n \nD\n \n  \n33.  A\n \nB\n \nC\n \nD\n \n  \n34.  A\n \nB\n \nC\n \nD\n \n  \n35.  A\n \nB\n \nC\n \nD\n \n  \n36.  A\n \nB\n \nC\n \nD\n \n  \n37.  A\n \nB\n \nC\n \nD\n \n  \n38.  A\n \nB\n \nC\n \nD\n \n  \n39.  A\n \nB\n \nC\n \nD\n \n  \n40.  A\n \nB\n \nC\n \nD\n \n  \n41.  A\n \nB\n \nC\n \nD\n \n  \n42.  A\n \nB\n \nC\n \nD\n \n  \n43.  A\n \nB\n \nC\n \nD\n \n  \n44.  A\n \nB\n \nC\n \nD\n \n  \n45.  A\n \nB\n \nC\n \nD\n \n  \n46.  A\n \nB\n \nC\n \nD\n \n  \n47.  A\n \nB\n \nC\n \nD\n \n  \n48.  A\n \nB\n \nC\n \nD\n \n  \n49.  A\n \nB\n \nC\n \nD\n \n  \n50.  A\n \nB\n \nC\n \nD\n \n  \n51.  A\n \nB\n \nC\n \nD\n \n  \n52.  A\n \nB\n \nC\n \nD\n \n  \n53.  A\n \nB\n \nC\n \nD\n \n  \n54.  A\n \nB\n \nC\n \nD\n \n  \n55.  A\n \nB\n \nC\n \nD\n \n  \n56.  A\n \nB\n \nC\n \nD\n \n  \n57.  A\n \nB\n \nC\n \nD\n \n  \n58.  A\n \nB\n \nC\n \nD\n \n  \n59.  A\n \nB\n \nC\n \nD\n \n  \n60.  A\n \nB\n \nC\n \nD\n \n  \n61.  A\n \nB\n \nC\n \nD\n \n  \n62.  A\n \nB\n \nC\n \nD\n \n  \n63.  A\n \nB\n \nC\n \nD\n \n  \n64.  A\n \nB\n \nC\n \nD\n \n  \n65.  A\n \nB\n \nC\n \nD\n \n  \n66.  A\n \nB\n \nC\n \nD\n \n  \n67.  A\n \nB\n \nC\n \nD\n \n  \n68.  A\n \nB\n \nC\n \nD\n \n  \n69.  A\n \nB\n \nC\n \nD\n \n  \n70.  A\n \nB\n \nC\n \nD\n \n  \n71.  A\n \nB\n \nC\n \nD\n \n  \n72.  A\n \nB\n \nC\n \nD\n \n  \n73.  A\n \nB\n \nC\n \nD\n \n  \n74.  A\n \nB\n \nC\n \nD\n \n  \n75.  A\n \nB\n \nC\n \nD\n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n30 \n \n \n \nIntro to Teaching Pilates Reformer Home Study Answer Sheet \npage 2 \n \n \nReturn for credit (choose one of the following): \n\uf071 Mail to NETA 5955 Golden Valley Road, Suite 240 Minneapolis, MN  55422. \n\uf071 Fax to: 763-545-2524. \n\uf071 Complete online: home study tests, choose home study from drop down menu, enter online \ncode (listed at the top of this exam). \n \n \nItem #:  9168 \nSerial # \nExam Code #: 916891 \n \n \n \nYour Certificate of Completion will be mailed to you.  Please allow 2-4 weeks for processing. \nTHANK YOU! \n \n \n \n \n \n \n \n \n\n \n \nIntro Pilates Reformer HS Rev 3  \n\u00a9NETA Learning and Development 2012 \n \n \n31 \nCustomer Evaluation \n \n1.  Please rate the study material:  (1 is the lowest and 5 is the highest) \n \nOrganization and flow of material \n \n1 \n2 \n3 \n4 \n5 \n \nQuality of the study materials  \n \n1 \n2 \n3 \n4 \n5 \n \nUsefulness of course material \n \n1 \n2 \n3 \n4 \n5 \n \n2.  Would you recommend this home study to others? \n \n \n3.  In what other home study courses would you be interested? \n \n \n4.  Primary purpose for purchasing this home study course: \n\uf0b7 \nConvenience \n\uf0b7 \nTopic \n\uf0b7 \nCECs \n \n5.  What can we do to improve our home study courses? \n \n \n \n6.  Are you currently NETA certified?  \n \n\uf020Yes \n\u001fNo \n \nIf no, with what organization are you certified? _________________________________ \n \n \n7.  How do the NETA Home Studies compare to other home studies from other organizations? \n1 \n2 \n3 \n4 \n5\n",
+      "metadata": {
+        "source": "686451944-NETA-Intro-to-Teaching-Reformer-Pilates-2008 (2).pdf"
+      }
+    }
+  ]
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