Course curriculum

  • 1

    Pre-requisite to reformer course

    • Intro to matwork zoom March 2025
  • 2

    Welcome to the Reformer course!

    • Course introduction

    • Course requirements
  • 3

    Warm-up

    • Warm-up 1

    • Warm-up 2

    • Warm-up 3

    • Warm-up 4

    • Warm-up 5
  • 4

    Footwork series

    • Parallel Set

    • First position

    • Second position

    • Calf raises

    • Tibialis raises

    • Single leg footwork

    • Develope
  • 5

    Shoulder bridge series

    • Shoulder bridge

    • Shoulder bridge (first position)

    • Shoulder bridge (single leg)
  • 6

    Hip lift series

    • Parallel

    • First position

    • Single leg

  • 7

    Hands in straps series

    • I,V,T pulls

    • Arm circles

    • Triceps

    • Coordination

    • Alternate arms

    • The 100

    • The Overhead

  • 8

    Feet in straps series

    • Lift & lower

    • Baby frog

    • Bend, stretch up and lower

    • Beats

    • V-stretch

    • Hip circles

    • Slices

    • Short spinal

    • Single leg

    • Long spinal
  • 9

    Back rowing series

    • Chest expansion

    • Rear delt

    • Open elbows

    • Bicep ab curl

    • C-curve bicep curl

    • C-curve obliques

    • Classical back rowing

    • Chest expansion kneeling

    • Proposal
  • 10

    Front rowing series

    • Reach seated

    • Hug a tree

    • Offering

    • Reach kneeling

    • Arm circles kneeling

    • Flowing arms

    • Overhead tricep extension

    • Classical front rowing
  • 11

    Rail series

    • Lat pulls

    • Knee pulls

    • Plank knee stretches

    • Plank pike pulls

    • Oblique pike pulls & knee stretches
  • 12

    Scooter series

    • Lunges

    • Scooter

    • Cardio lunges

    • Side leg push

    • Side scooter
  • 13

    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
  • 14

    Short box series

    • Half roll back

    • Neutral hinge

    • The lean

    • Around the world

    • Climb a tree

    • Spine twist

    • Side bend stretch

    • Bow & arrow (Side sit ups)

    • Hawk rotations

    • Back extensions

    • Side lying glute hip extension

    • Plank knee stretches and pike pulls

    • Side plank knee stretches and pike pulls

    • Lunges & splits

    • Nordic curl

    • Knee tucks and L-sits
  • 15

    Floor box series

    • Lunges

    • Scooters

    • Side scooters and lunges

    • Pike lifts

    • Single arm shoulder press
  • 16

    Side kneeling arm series

    • External rotation

    • Abduction

    • Horizontal abduction

    • Nudge and stretch

    • Tricep extension

    • Hug a moon

  • 17

    Footbar series

    • Knee stretch

    • Long stretch

    • Up-stretch

    • Down-stretch

    • Reverse Long stretch (Control Balance)

    • Reverse knee stretch

    • Snake

    • Snake twist

    • Side bend

    • Tendon stretch

    • Stomach massage

    • Semi-circle

    • Rollover to jack-knife to dragonfly
  • 18

    Standing series

    • Side splits

    • Side scooter & lunge

    • Forward scooter & lunge
  • 19

    No springs series

    • Pushup

    • Pike lifts

    • Elephant
  • 20

    Stretch series

    • Leg push

    • Adductor stretch

    • Thigh stretch

    • Front splits

    • Back splits

    • Mermaid

    • Monkey stretch

    • Downward dog stretch

  • 21

    Sample classes

    • Beginner

    • Beginner Box

    • Intermediate

    • Intermediate box

    • Classical intermediate flow (group)

    • Classical intermediate flow (private)

    • Post-natal Reformer class

    • Pre-natal Reformer class
  • 22

    Course Manual

    • Comprehensive Reformer manual

    • Additions for reformer manual