Things You'll Need:
- Pilates reformer with correct springs attached in proper gear
- Black straps with hooks
- Box
- Pole
- Foot bar on the highest setting
- Sticky pad
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Step 1
Make sure the reformer is set on four springs. Put the head rest up in the highest position to give support to your client's neck to begin. Have the straps hooked on the posts for your client to grab when needed, and be sure to check if the reformer is in the correct gear depending on your client's height.
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Step 2
Have your clients lie down on the reformer with their feet on the foot bar and proceed to instruct them for foot work. When foot work is complete, have your clients grab the handles on the straps for the hundred position and have them pump their arms up and down for 10 sets of 10.
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Step 3
After the hundred is complete, have your clients remove two middle springs, put the head rest down and loop their straps through the handles and hook the straps over their feet for short spine. Have the clients lift their hips straight up and over, placing the feet over the eyes. Make the exercise flow by having your clients immediately roll forward through the spine back to the starting position.
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Step 4
When your clients finish short spine, have them lie down on their backs still holding the straps for next move coordination. Have your clients stretch their arms out while they open and close their legs and bend their legs and elbows in when they finish.
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Step 5
Have your clients drop one outside spring and grab their boxes and set it up vertically on the reformer for pulling straps as they pull the straps to their hips. Have them step off to the side to add an outside spring to lie on their backs and roll up with the straps in their hands. After roll up, have clients drop an outside spring and turn back forward on the box for teaser with the straps. Have them start with their arms to the side and bring up their bodies while sitting on the tailbone moving their arms.
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Step 6
Once they finish teaser, instruct your clients to turn the box sideways and grab their poles and to sit on the box and put their feet under the straps on the front of the reformer for the round back. Have your clients round their bodies to the boxes and curl forward.
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Step 7
Have your clients grab their poles and stretch their arms above their heads to stretch out the back. Then have clients put the poles down and take one foot out of the strap and kick one leg forward for a stretch. Have them proceed to stretch the whole body back parallel to the floor and have them walk up the leg for a bigger stretch. After walking up the leg, have clients stretch the leg out and place the opposite hand outside the foot and turn into a stretch.
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Step 8
Instruct clients to put one foot under the strap and turn on their sides for side sit-ups while they stretch into the well of the reformer and up for eight counts on each side. Have clients take the box and pole away, and put the head rest on the high setting with a sticky pad in the head rest. Proceed to have clients put both feet in the head rest on their toes and instruct them to get in a plank position, pushing the reformer open and closed.
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Step 9
Tell your clients to transition to their knees while placing their feet on the shoulder blocks of the reformer to push it back with their hips pushing forward. Then have your clients push their tailbones up to the ceiling while pushing the reformer out and pulling it forward in a plank position. Instruct clients to sit on the reformer, adding two springs for the lower lift, then have them grab the front as they push their legs straight out, lowering the heels and lifting them.
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Step 10
After dropping two inside springs, tell your clients to sit on their knees for knee stretches as they sit toward their heels and move the reformer back and forward from underneath the body, attempting to close the reformer. Soon have your clients lie on their backs to set up for stretching their legs out by lifting and lowering the legs.
