Beginner Reformer Exercise Concepts

Question 1

What are the concepts for the footwork exercise series?

Answer 1

1. Connect the leg movement to Powerhouse initiation
2. Bring awareness to alignment and postural issues
3. Correct movement and mobility in ankle, knee and hip joints
4. Strengthen feet and legs

Question 2

What are the concepts for the Hundred?

Answer 2

1. Warm up body, increase blood flow to muscles
2. Passively engage the transverse abdominus with destabilizing arm pumps
3. Focus mind on the workout
4. Challenge lung capacity with full inhale and full exhale
5. Strengthen rectus abdominus

Question 3

What are the concepts for the frog & leg circles?

Answer 3

1. Stabilize the torso while legs are moving
2. Learn to move the carriage from the abdominals rather than pushing with the legs
3. Learn stability and control over legs with minimal resistance and support

Question 4

What are the concepts for the stomach massage (round - 4 springs)?

Answer 4

1. Increase strength in Powerhouse initiation
2. Stretches lower back
3. Strengthen shoulder girdle connection
4. Creates mobility in the lower back, hips, knees and ankles

Question 5

What are the concepts for the stomach massage (hands back - 3 springs)?

Answer 5

1. Increase strength in Powerhouse initiation with thoracic and should extension
2. Open chest and stretch shoulders
3. Strengthen upper back muscles
4. Creates mobility in shoulders, hips, knees, and ankles

Question 6

What are the concepts for the stomach massage (reach up - 2 springs)?

Answer 6

1. To lift lower back and lower abdominals out of pelvis
2. Strengthens lower back and abdominals, improving ability to maintain good posture
3. Creates mobility in hips, knees, and ankles

Question 7

What is the concept for the Short Box Series (ROUND, FLAT, SIDE TO SIDE, TWIST AND REACH)?

Answer 7

To
teach the body how to do common torso movements successfully and safely

Question 8

What is the concept for the Short Box series (TREE)

Answer 8

Hamstring and back stretch

Question 9

What are the concepts for the Elephant?

Answer 9

1. Stretch the backs of the legs
2. Increase strength in abdominals
3. Learn how to isolate legs and hip movement from rest of
   body

Question 10

What are the concepts for the Knee Stretch series?

Answer 10

1. Strengthen thighs and hips
2. Strengthen and increase stability of shoulder girdle
3. Strengthens abdominals and increases control from
   Powerhouse

Question 11

What are the concepts for Running (4 Springs)?

Answer 11

1. Cool down
2. Bring client back to center and symmetry
3. Strengthen and stretch ankles, calves, and feet

Question 12

What are the concepts for the Pelvic Lift?

Answer 12

1. Strengthen glutes and hamstrings
2. Work on stability of pelvis from core musculature,
   glutes and pelvic floor when pelvis is unsupported
3. Introduce action of lifting hips off mat
4. Knees Off Knee Stretches turned upside down