International Pilates
A Cooperative Web Site
College
Teacher-TRAINING
Certification
Competency TESTING
Convention
Directory, Awards, WALL, Classified

Reformer Lab
A Pilates Group Class

*Safety is always first
* All movements initiate with breathe
* Spring load depends on personal strength & ability
* Having fun is related to the instructor’s enthusiasm

LUNGE SERIES
LEFT FOOT FORWARD
· lunge stretch: front knee bent
· lunge stretch: both knees straight
· lunge stretch: back knee bent (weight barring leg)
RIGHT FOOT FORWARD
· lunge stretch: front knee bent
· lunge stretch: both knees straight
· lunge stretch: back knee bent (weight barring leg)

SITTING ON THE REFORMER
· Stomach Massage: sitting upright: legs extended with heels on the perch

LYING SUPINE ON THE REFORMER
FOOT POSITION OPTIONS:· 1st position on heels · feet parallel on heels · feet parallel on toes
o Running in Place
o Prancing
o Straight leg calf lift
o Hold feet in plantar flexion while moving the carriage in and out
o Ski: hold feet in plantar flexion while moving the carriage in and out with pelvis in neutral and alternating lateral rotation from the hip joints

LYING SUPINE ON THE REFORMER
· Straight Arm Pull-over: knees bent in a table top position. Hands holding grips with arms extended directly above shoulders. NOTE; arms don't extend past the head if client has a shoulder or sub-scapulae injury!
· Arm Circles: straight arms, knees bent in a table top position.
· Triceps Press: elbows stabilize near the waist and scapula depressed, knees bent in a table top position.
· Combo arm work knees bent in a table top position. (both arms); up, down, open, close
· Farmer John Arm Work; begin with one straight arm above the chest and the other straight arm out to the side. Bring both arms in and down to the hips and then open to alternate.

MAGIC CIRCLE:
· Adductor: inner thigh 25 REPs
· Abductor: outer thigh 25 REPs
· Single Leg Circles: L. leg extended vertically above hips with foot in Dorsal flexion
· Single Leg Circles: R. leg extended vertically above hips with foot in flexion
· OPTIONS: The same can be done w/ toes in Plantar flexion

STRAP WORK
· Plié 1st position
· Plié 2nd position
· Double D's
· Reverse Double D’s
* modifications can be done w/ all foot work depending
how creative the instructor is and upon the ability and
need of individuals in the class.

SITTING ON THE LONG BOX/REFORMER: face the risers
· Chest Expansion: incorporate lats depression with core stability. Arms start and stop at hip position. Arm work is done w/ hand pos., forward, backward and in
towards the body.
· Shoulder Circles: arms straight to the side (near hips or out and level to the shoulders

SITTING ON THE LONG BOX/REFORMER: face the perch
· Serve the platter
· Chest press
· Shave the back of the head
· Breast Stroke; Swimmer Extension, arm circles at chest level
· WARM DOWN: end with the stretches that started the class.

*Safety is always first!!!

*All movements are initiated with the breathe

*Spring load depends on personal strength and ability

*Having fun is related to the instructor’s enthusiasm

RETURN to Lab Index