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Reformer Lab
A Concept Based Workout
'SOMA'

Levitate*
Footwork*
Parallel Plié*
Heel*
Arch; with toe curl & heel drop*
Toe*
Plié in 1st position, on heels*
Hundreds*
Supine Arm Circles*
Short Spine Stretch*
Double ‘D’, leg circles*
Frog; plié' with heels together, extend legs open to the side, then close with straight legs
Chest expansion*
Biceps curl*
Serve the platter*
Salute*
Shave the back of the head*
Flat Back*
Round Back*
Side Lift*
Elephant*
Knee stretch series - cat back*
Knee stretch series – full body stretch*
Seated stomach massage series – round back*
Seated stomach massage series – straight back
Seated Hamstring stretch series – both legs*
Psoas stretch*
Chinese split*

*Use inspirational teaching techniques to cue for Chakra center

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