Pilates Reformer 1
Pilates Reformer 1
Pilates Reformer 1
The Universal
Reformer is the
heart of
equipment
based Pilates
and a wonderful
tool for creating
a fit and
functional body.
Concentration
Control
Centering
Precision
Rhythm/Flow
Relaxation
Mat
Mat 1 Mat 2 Mat 3: Enhanced Mat + Props
Reformer
Reformer 1 Reformer 2 Reformer 3
Apparatus
Apparatus 1 or Trapeze Table Apparatus 2 or Chair Apparatus 3 or Barrels
Footbar
Shoulder Rests
Risers
Carriage
Headrest
Frame
Light
Medium
Heavy
Extra Heavy
Mobility Whole
and Body
Restoration Movement
Lower Body
Training
Feet in
Abduction Medial and Footwork Straps
Flexion and
and lateral Footwork
extension Knee Stretch Standing
adduction rotation
Jumping
Footwork
Feet in Footwork
Feet in Straps
Straps Feet in
Standing Straps
Knee Stretch
Footwork
• Foot placement – prehensile, dorsiflexion
• Ankle plantar flexion
• Using bands and balls
• Hip adjustments
• Asymmetrical footwork
Feet in Straps
• Controlling hyperextension
• Balancing hip rotation
• Strengthening hamstrings and adductors
• Flexibility of hip extensors, hip flexors
and adductors
• Correct leg
Key alignment
training • Create muscular
principles balance
for the • Align patellar
knee tracking
include: • Train endurance
and strength
The alignment of
the lower leg,
ankle and foot
The tibia and directly effects
fibula connect how ground
the knee to the forces are
ankle and foot. transferred from
the foot to the
knee to the hip to
the spine.
Tibial Torsion
• Alignment
• Correct hip and knee
first, then correct lower
leg as tolerated.
• Strengthen
• Depends on rotation of
lower leg and Q angle
Dr. Albert
Mehrabian’s
7-38-55 Rule:
• What we say is less
significant than
• How we say it
• How we move as
we are saying it
Copyright 2019, Balanced Body Education LLC.
Movement Principles
Cueing and Coaching
Mindful teaching relies on
meaningful cues - teaching
“why” and “what”
Focuses on kinesthetic
sensations i.e. pressure, touch
and effort
Focus on the
experience
Variations
• Oblique
• Add arms
• Biceps curl
• Posterior shoulder press
• Rows
Variations
• Triceps pull
• Posterior deltoid pull
• Arm Circles
• Lat pulls
• Cheerleader
Breathing
Core work
• Transverse Abdominis, Multifidi, Pelvic Floor, Diaphragm
Spinal mobility
• Multifidi
• Transversus abdominis
• Pelvic floor
• Diaphragm
Variations
• Hundred prep
• Level 1 - Knees and hip flexed
• Level 2 - Legs straight to ceiling
• Level 3 - Legs lower
• Leg variations
• Raise and lower
• Flex and point the feet
• Rotate the legs medially and laterally
Variations
• Leg Lowers
• Scissors
• Circles
• Frogs
Stretches
• Hamstring
• Lateral Hamstring
• Hip Flexor
• Adductor 1 and 2 legs
Copyright 2019, Balanced Body Education LLC.
Reformer 1 Workouts
Warm Up 1
Variations
• Hands up
• Hands in
• Single arm
• Swan
Variations
• Bridging – stable carriage
• Heels or toes
• Feet in V
• Wide
• Parallel, sit bone width
• Parallel, together
• Pelvic Lift
• Single leg
What is Osteoporosis?
Osteoporosis, or porous bone, is a
disease characterized by:
• Low bone mass
• Structural deterioration of bone tissue
• Bone fragility and an increased susceptibility
to fractures, especially of the hip, spine and
wrist, although any bone can be affected
Osteoporosis Facts
10 million Americans are estimated to
have osteoporosis, of which 8 million are
women and 2 million are men.
Categories of Osteoporosis
Symptoms
Symptoms
Prevention of Osteoporosis
Women acquire 98 percent of skeletal
Prevention
mass by about age 20.
Wolff’s Law
Bones become stronger in
response to increased stress. In
order to continue to build bone
the stress placed on it must be
greater then the stress to which
it has become accustomed.
Mat Reformer
• Abdominals • Abdominals
• Hundreds • Hundreds
• Roll Up
• Coordination
• Neck Pull
• Series of 5 – Single Leg Stretch, Double Leg • Roll Downs
Stretch, Single Straight Leg Stretch, Double • Short Box Abdominals
Straight Leg Stretch, Criss Cross
• Teaser • Teaser
• Rolling Exercises • Back Stroke
• Rolling Like a Ball
• Open Leg Rocker
• Spinal Exercises
• Seal • Short Spine Stretch
• Inversions • Long Spine Stretch
• Roll Over
• Jackknife • Jackknife
• Corkscrew • Corkscrew
Copyright 2019, Balanced Body Education LLC.
Reformer 1
Reformer Exercises to Emphasize
Moderate Impact loading: In order to
Spinal Extension increase bone mass, exercise needs to be
• Swan on the box
moderately strenuous.
• Pulling Straps Keep progressing the resistance you use
• Breast Stroke with each exercise to maintain a moderate
level of effort with your client.
Weight Bearing
• All Fours Abdominals
• Long Stretch series
• Knee Stretch
• All positions
Feet in Straps • Parallel, external and internal rotation
Aerobic Activity
• Encourage clients to walk, use low impact aerobic machines, swim or other activities that
encourage increased aerobic capacity and overall physical fitness.
Balance and Coordination Training
• To train the nervous system and the muscular system to react appropriately to balance
challenges it is important to add safe balance exercises such as
• Standing on one leg
• Moving on unstable surfaces (spot the client as needed, add when appropriate)
Flexibility Exercises
• Maintain flexibility in the torso, shoulder girdle and hips in order to help the client to
maintain good posture.
Copyright 2019, Balanced Body Education LLC.
Pilates and Pregnancy
Exercising
during
pregnancy
can be
beneficial to
both the
mother and
the baby if
common
safety
guidelines are
followed.
Eases constipation
Helps prepare the body for labor, delivery and taking care of the baby.
The combination of
very mobile joints
and complex muscle
actions can make
learning to effectively
train this area
challenging for the
novice or even the
experienced teacher.
All of
these
joints • Scapulothoracic
need to • Glenohumeral
move in
harmony • Sternoclavicular
to create • Acromioclavicular
healthy
shoulders.
The • Glenohumeral
muscles stability and
of the mobility
shoulder • Scapular
play stability and
three mobility
key • Humeral
roles: mobility
3) Perform exercises to
4) Integrate upper body
address the majority of the
movements into the thorax
functional movement
and lower body.
patterns of the upper body.
Copyright 2019, Balanced Body Education LLC.
Movement Principles
Training the Upper Body
Functional Movement Patterns include:
Straight Arm
Pulling Pushing Lifting Reaching
Raises
• Medial rotation
• Lateral rotation
Functional
Movements
• Pulling
• Pushing
• Pushing up
• Pulling down
Integrating the
arms with the rest
of the body
• Pulling across
• Pulling with rotation
• Punching
• Throwing
Functional movement
• Pulling, pushing, throwing
patterns
Variations
• Serve a Tray
• Hug a Tree
• Salutes
• Punching
Elbow flexion
Elbow extension
Ulnar deviation or
Wrist extension
adduction
Radial deviation or
Wrist flexion abduction
Reformer exercises for Upward Rotation: Pulling straps (T) eccentric phase,
Supine arms eccentric phase
Reformer exercises for Downward Rotation: Pulling straps (T) concentric phase
Shoulder
(glenohumeral joint)
Reformer exercises for Extension: Pulling straps, Chest expansion, Twist facing back,
Supine arm work
Synergists – Muscles Working Together
Shoulder
(glenohumeral joint)
Reformer exercises for Flexion: Serve a Tray, Breaststroke (modified), Kneeling Arm Circles
Shoulder
(glenohumeral joint)
Reformer exercises for Adduction: Supine arm work: Lat pulls, Pulling straps: in a T
Shoulder
(glenohumeral joint)
Supine Arm Work Roll Down Seated Armwork Back – Lateral Rotation
Seated Armwork Front – Hug a Tree Seated Armwork Front – Salutes Seated Armwork Front – Twist/Punching
Knee Stretch Double Leg Flat Back Knee Stretch Single Leg Flat Back
Standing
Mermaid
Lunge
Footwork 100’s prep or 100 Feet in Straps and Supine Arm Work Roll Down
Stretches
SB Abdominals Pulling Straps Knee Stretch 2 Legs, Knee Stretch 2 Legs, Pelvic Lift
Round Flat
Lunge Mermaid
Copyright 2019, Balanced Body Education LLC.
Reformer 1 Workouts
Full Program 2
Footwork 100’s prep or 100 Feet in Straps and Supine Arm Work SB Abdominals
Stretches
Lunge Mermaid
Copyright 2019, Balanced Body Education LLC.
Reformer 1 Workouts
Full Program 3
Footwork Supine Arm Work 100’s Feet Straps & Stretch SB Abdominals
Pelvic Lift
Lunge Mermaid
Copyright 2019, Balanced Body Education LLC.
Standing
Reformer 1 Workouts
More for the Core
Footwork Supine Arm Work 100’s Feet Straps & Stretch Kneeling Abs Back
Pelvic Lift
Lunge Mermaid
Copyright 2019, Balanced Body Education LLC.
Standing
Reformer 1 Workouts
Strong Arms
Footwork Supine Arm Work 100’s Feet Straps & Stretch Roll Down + Arms
Elephant + Walking Long Stretch + Push Up Stretch Seated Arms Back Seated Arms Front
Ups
Lunge Mermaid
Copyright 2019, Balanced Body Education LLC.
Reformer 1 Workouts
Mostly Legs
Footwork Pelvic Lift + Pilates 100 + Leg raise and Feet in Straps and SB Abdominals
V + Single Leg lower Stretches
Reformer exercises for Hip Flexion: Feet in Straps, Kneeling Abdominals Back, 100,
Coordination,
Coxal
(hip joint)
Reformer exercises for Hip Abduction: Standing, Single Leg Knee Stretch,
(Side Lying Leg Work)
Coxal
(hip joint)