Course curriculum

  • 1

    Welcome to the Reformer course!

    • Introduction

  • 2

    Warm-up

    • Warm-up 1

    • Warm-up 2
  • 3

    Footwork series

    • Parallel Set

    • First position

    • Second position

    • Calf raises

    • Tibialis raises

    • Single leg footwork

    • Develope
  • 4

    Shoulder bridge series

    • Shoulder bridge

    • Shoulder bridge (first position)

    • Shoulder bridge (single leg)
  • 5

    Hip lift series

    • Parallel

    • First position

    • Single leg

  • 6

    Hands in straps series

    • I,V,T pulls

    • Arm circles

    • Triceps

    • Coordination

    • Alternate arms

    • The 100

    • The Overhead

  • 7

    Feet in straps series

    • Lift & lower

    • Baby frog

    • Bend, stretch up and lower

    • Beats

    • V-stretch

    • Hip circles

    • Slices

    • Single leg/stag

    • Short spinal

    • Long spinal
  • 8

    Back rowing series

    • Rear delt

    • Open elbows

    • C-curve bicep curl

    • C-curve rowing

    • C-curve obliques

    • Classical back rowing

    • Classical back row flat back

    • Chest expansion kneeling

    • Proposal
  • 9

    Front rowing series

    • Reach seated

    • Hug a tree

    • Offering

    • Offering kneeling

    • Arm circles kneeling

    • Flowing arms

    • Overhead tricep extension

    • Classical front rowing (flat back)

    • Classical front rowing (round back)
  • 10

    Rail series

    • Lat pulls

    • Knee pulls

    • Plank knee stretches
  • 11

    Scooter series

    • Lunges

    • Scooter

    • Cardio lunges

    • Side leg push
  • 12

    Long Box series

    • Back extension arms pulling straps

    • Tricep kickback

    • Pull-up

    • Hip extension

    • Quadruped leg pull

    • Rollup

    • Teaser

    • Back stroke

    • Swan

    • Shoulder press

    • Breast stroke

    • Hamstring curls
  • 13

    Short box series

    • Half roll back

    • Neutral hinge

    • Twist & lean

    • Climb a tree

    • Side bend stretch

    • Bow & arrow (Side sit ups)

    • Hawk rotations

    • Back extensions

    • Side lying glute hip extension

    • Plank knee stretches and pike pulls

    • Knee tucks and L-sits
  • 14

    Floor box series

    • Lunges

    • Scooters

    • Side scooters and lunges

    • Pike lifts

    • Single arm shoulder press
  • 15

    Side kneeling arm series

    • Side kneeling arm series

    • External rotation

    • Abduction

    • Horizontal abduction

    • Tricep extension

    • Hug a moon

  • 16

    Footbar series

    • Foot bar series

    • Long stretch

    • Knee stretch prep

    • Knee stretch

    • Up-stretch

    • Down-stretch

    • Elephant

    • Reverse Long stretch (Control Balance)

    • Reverse knee stretch

    • Snake

    • Snake twist

    • Tendon stretch

    • Side bend

    • Seated quad leg push

    • Stomach massage

    • Semi-circle
  • 17

    Standing series

    • Side splits

    • Pushup

    • Pike to plank
  • 18

    No springs series

    • Pushup

    • Pike lifts

    • Elephant
  • 19

    Stretch series

    • Leg push

    • Adductor stretch

    • Thigh stretch

    • Front splits

    • Back splits

    • Mermaid

    • Monkey stretch

    • Downward dog stretch

  • 20

    Sample classes (English)

    • Sample class: Beginner

    • Sample class Beginner Box

    • Sample class: Intermediate

    • Sample class: Intermediate box

    • Sample class: Classical mixed level

    • Sample: Classical intermediate flow (group)

    • Classical intermediate flow (private)
  • 21

    Sample classes (Arabic)

    • Classical intermediate flow class

    • Intermediate class

  • 22

    Reformer class structure

    • Without box

    • With box
  • 23

    Course Manual

    • Reformer manual

  • 24

    Posture, Gait, Movement Assessments

    • Gait assessment

    • Posture Assessment

    • Movement assessment
  • 25

    Programming for Posture types

    • Lordosis

    • Kyphosis

    • Scoliosis

    • Swayback

    • Flat back