Reformer 3 Presentation

Balanced Body Pilates Instructor Training
Reformer 3: Advanced Exercises
Copyright 2019, Balanced Body Education LLC.

Balanced Body
Reformer 3 Instructor Training
Welcome!
Reformer 3
introduces the
advanced Reformer
exercises and the
Balanced Body
Programming System

Requirements for Mat and Reformer
Prerequisites:
20 Reformer classes required - 1 year teaching experience recommended
Complete Anatomy and Movement Principles
Complete Mat Course Work

Mat 1 Mat 2 Mat 3
Complete Reformer Course Work

Reformer 1 Reformer 2 Reformer 3
Complete 20 Mat and 30 Reformer personal sessions, 45 observation

hours and 125 student teaching hours
Take the final exam

Requirements for Reformer
Prerequisites:

Complete 30 Reformer personal sessions, 30 observation hours and 90

student teaching hours
Take the final exam

Balanced Body
Reformer 3 Instructor Training
Reformer 3 includes advanced and super advanced Reformer exercises to progress your clients
toward. Not all of these exercises are appropriate for all of your clients. Pay attention to
cautions in the manual.
Exercise categories include

• Long Box exercises
• Rowing Back
• Reverse Abdominals
• Long Spine Massage and Jackknife
• Thigh Stretch
• Tendon Stretch
• Long Back Stretch
• Snake and Twist
• Control Front and Back
• Star
• Splits

Inspiration from Mr. Pilates
The acquirement and
enjoyment of physical
well-being, mental calm
and spiritual peace are
priceless to their
possessors.
-Joseph Pilates

Balanced Body
Principle based programming and class design
Uses the Balanced Body Movement Principles and

principle based exercise categories to provide a flexible
structure for successful class design.
Smart Mind, Smart Body, Excellent Results Copyright 2019, Balanced Body Education LLC.
Balanced Body
Principle based programming and class design
A systematic Applicable to any Can be used for a

approach to class environment with variety of class
design any equipment formats
Provides a framework for Can be used with any
exercise repertoire Private training
creating well balanced and
effective classes including
•Pilates mat
•Pilates mat and small equipment
•Pilates studio equipment Small group training
Includes exercise •Personal training
categories based on •MOTR
purpose and function. •Bodhi Suspension
•Bosu Group exercise classes
•Gym environments and more
Teaches systematic
exercise progressions for
easy level changes. Circuit classes

Balanced Body Exercise Tracks
Mirror the Movement Principles
Track 1 Track 2 Track 3 Track 4 Track 5

Lower Upper Whole Body Dynamic
Trunk Body
Body Movement Flexibility,
Integration – Strength
Strength Neuromotor, Release and
Including
and and Relaxation
Core and Agility,
Power Balance
Lumbopelvic Balance and
Stability Coordinatio
n
To plan a balanced workout, use all the Tracks!
Reformer 3
Long Box Double Leg Kick
Focus: Hip Extension - Knee Flexion - Spinal Extension
Related to: Mat Double Leg Kick, Swan
Variations
• Hamstring curls
• 2 legs
• 1 leg
• Double Leg Kick

Reformer 3
Long Box Teaser
Focus: Trunk Integration - Hip Flexion - Balance
Family: Mat Teaser
Variations
• No box
• Bent knees
• Arm Swings
• Teaser 2
• Teaser 3

Reformer 3
Long Box Horseback
Focus: Trunk Integration - Spinal Flexion - Hip Adduction -
Balance
Family: Horseback, Standing Leg Work
Variations
• Arm swings
• Arm circles
• Reverse Horseback
• Low Reformers

Reformer 3
Long Box Swan
Focus: Trunk Integration - Spinal Extension - Hip Extension
Family: Swan
Variations
• Arms down
• Arms wide
• Arms overhead

Reformer 3
Long Box Grasshopper
Focus: Trunk Integration - Spinal Extension - Hip Extension
Family: Swan

Reformer 3
Long Box Rocking
Focus: Trunk Integration - Spinal Extension - Hip Extension –
Dynamic Flexibility
Family: Swan

Reformer 2 Workouts
Long Box Teaser Progression
Principle Focus Pre-Pilates Reformer 1 Reformer 2 Reformer 3
Trunk Integration Toe Taps, Feet in Straps, Short Spine, Teaser!!!!
Marching, Ab Curl Supine Arms, Coordination, Long
Hundreds Box Backstroke
Marching Toe Taps Abdominal Curl Feet in Straps Short Spine
Supine Arms Hundred Coordination LB Backstroke
Teaser
Reformer 3 Workout
Long Box Swan and Grasshopper Progression
Principles Pre-Pilates Reformer 1 Reformer 2 Reformer 3 Recovery

TI – Spinal Opp Arm Overhead LB LB Child’s Pose
Extension and Leg, Press, Swan Breaststroke Grasshopper
Rockets, and and Swan
Swan Prep Swimming
Opposite Arm/Leg Reach Prone Rockets Swan Prep Overhead Press, Swan
Swimming LB - Breaststroke LB - Swan LB - Grasshopper

Child’s Pose
Reformer 3
Rowing Back 1 Round Back
Focus: Trunk Integration - Spinal Flexion - Functional Arm
Moves - Coordination
Family: Seated Armwork, Roll Downs
Variations
• Breakdown

Reformer 3
Rowing Back 2 Flat Back
Focus: Trunk Integration - Spinal Flexion - Functional Arm
Moves - Coordination
Family: Seated Armwork, Roll Down
Variations
• Breakdown

Reformer 3 Workout
Rowing Progressions
Principles Pre-Pilates Reformer 1 Reformer 2 Reformer 3
Trunk Ab curls, Roll Down, Rowing Front 1 Rowing Back 1
integration, Pinwheel Supine Arms, and 2 Round Back
spinal mobility, Seated Arms Rowing Back 2
upper body Flat Back
moves
Abdominal Curl Pinwheel

Supine Arm Work Roll Down Seated Armwork Seated Armwork
Face Back Face Front
Rowing Front 1 Rowing Front 2 Rowing Back I & II

Reformer 3
Reverse Abdominals
Focus: Trunk Integration - Spinal Flexion - Hip Flexion
Family: Abdominals, Kneeling Abdominals
Variations
• Sagittal
• Oblique
• Elbow to knee
• Hand to opposite hip

Reformer 3
Long Spine Massage
Focus: Inversion - Spinal Mobility - Trunk Integration
Family: Inversions
Variations
• Reverse
• Add leg circles

Reformer 3
Jackknife
Focus: Inversion - Spinal Mobility - Trunk Integration
Family: Inversions
Variations
• Arm support

Reformer 3 Workouts
Inversion Progressions
Trunk Bridging Feet in Straps, Short Spine Long Spine
Integration, Bridging, SB Massage, Massage,
Spinal Abdominals Corkscrew Jackknife
Mobility
Neutral Bridging Feet in Straps Bridging SB Abdominals
Short Spine Long Spine Massage Corkscrew Jackknife

Reformer 3
Thigh Stretch
Focus: Trunk Integration - Hip Extension - Spinal Extension
Family: Kneeling Armwork, Swan
Variations
• Neutral spine
• Arched back

Reformer 3
Tendon Stretch
Focus: Scapular Stability - Hip and Spine Flexion - Lumbopelvic
Stability - Dynamic Flexibility
Family: Tendon Stretch
Variations
• Single leg side
• Single leg back

Reformer 3
Long Back Stretch (Slide)
Focus: Scapular Stability - Functional Arm Movements -
Triceps Press - Posterior System Strength
Family: Back Plank, Triceps Press
Variations
• Bent knees
• Box in front of shoulder rests
• Scapula glide

Reformer 3 Workouts
Tendon Stretch & Long Back Stretch Progressions

Trunk Sternum Drop, Seated Arms Tendon
Integration, Plank, Back Back, Bridging Stretch, Long
Scapular Plank Back Stretch
Stability
Sternum Drops + Modified and Full Modified and Full Bridging Seated Armwork
Opp A/L Plank Back Plank Face Back
Tendon Stretch Long Back Stretch

Reformer 3
Snake
Focus: Scapular Stability - Trunk Integration - Spinal
Extension - Coordination
Family: Plank, Elephant

Reformer 3
Twist
Focus: Scapular Stability - Trunk Integration - Spinal
Rotation - Coordination
Family: Plank, Mat Side Bend Twist

Reformer 3
Control Front
Focus: Scapular Stability - Trunk Integration - Hip Extension
Family: Long Stretch, Plank
Variations
• No leg lift
• Leg Lift

Reformer 3
Control Back
Focus: Scapular Stability - Posterior System Strength
Family: Back Plank
Variations
• No leg lift
• Leg Lift

Reformer 3
Star/Side Support
Focus: Scapular Stability - Lateral System Strength - Trunk
Integration - Balance
Family: Side Plank
Variations
• Knees on carriage
• Both feet on shoulder rests
• Star

Reformer 3 Workouts
Plank Progressions
Principles Pre-Pilates Mat 2 Reformer 1 Reformer 2 Reformer 3
Trunk Plank, Mod. Side Bend Long Stretch, SB Mermaid Snake, Twist,
Integration, Back Plank, Mermaid, Leg Control Front,
Scapular Mod. Side Pull Up, Leg Control Back,
Stability Plank Pull Down Star
Modified and Full Modified and Modified and Full Side Bend
Plank Leg Pull Down Full Back Plank Leg Pull Up Mermaid
Side Plank
Long Stretch SB Mermaid Control Front Control Back Snake Twist
Star
Reformer 3
Splits – Front/Back/Side
Focus: Hip Strength – Dynamic Flexibility - Trunk Integration
- Standing Balance
Family: Standing/Side Splits
Variations
• Hands on footbar/frame
• Upright (no hand hold)
• Russian (Front/Back)

Reformer 3 Workouts
Advanced Total Body Workout, part 1
Knee Stretch Kneeling Abs Kneeling Abs Footwork Supine Arm Work
Lunges Flat + Round Face Front Face Back Full Sequence Full Sequence
100’s Coordination Jackknife Feet in Straps Short Spine Long Spine

Massage
Bridging Bridging Single Leg Semi Circle Mermaid Cleopatra
Side Support + Star
Long Stretch + Up Reverse Abs + LB Overhead Press Grasshopper Breaststroke

Stretch + Elephant Obliques + Swan
Horseback Front
Page 1 of 2 Copyright 2019, Balanced Body Education LLC.
Reformer 3 Workouts
Advanced Total Body Workout, part 2
LB Pulling Straps LB Swan Horseback - Back Back Stroke Teaser
Kneeling Armwork – Kneeling Armwork – Kneeling Armwork – Jackrabbit Control Front

face back face side face front
Tendon Stretch Twist Snake

Standing Splits Front
Rowing Front I & II Rowing Back I & II Stretches

Splits Back Side Splits

Reformer 3 Workouts
Advanced Classical Workout, part 1
Footwork – Full 100’s Short Spine Coordination

Sequence
Rowing Front I & II Rowing Back I & II Backstroke Teaser
Up Stretch + Down Stomach Massage

Breaststroke Long Back Slide Round + Flat
Stretch + Elephant
Page 1 of 2

Tendon Stretch Jackknife
Reformer 3 Workouts
Advanced Classical Workout, part 2
Semi Circle Chest Expansion Thigh Stretch Twist
SB Abs – Fire Baton + Knee Stretch – Round +

Corkscrew Oblique + Climb A Tree Long Spine Massage Flat + Knees Off
Running in Place Pelvic Press Splits - Front

Standing
Page 2 of 2

Splits - Side Mermaid
Reformer 3 Workouts
Romana Kryzanowska’s Super Advanced Workout, part 1
Footwork 100’s Jackknife Coordination Rowing Front I & II
Rowing Back I & II Backstroke Teaser Breaststroke Horseback
Up Stretch + Down Stomach Massage

LB Swan Stretch + Elephant Long Back Stretch
Arabesque Round + Flat + Twist
Tendon Stretch Short Spine Semi Circle

Chest Expansion

Reformer 3 Workouts
Romana Kryzanowska’s Super Advanced Workout, part 2
Thigh Stretch Kneeling Side Arms Twist Corkscrew LB Rocking
SB Abs – Fire Baton Knee Stretch – Round

LB Swimming + Oblique + Climb A Long Spine Massage + Flat + Knees Off Running in Place
Tree
Pelvic Press Splits - Side Control Front Control Back

Splits - Front
Page 2 of 2

Star Mermaid
Reformer 3 Workouts
Michele Larsson’s Super Advanced Workout, part 1
Footwork 100’s Jackknife Coordination Rowing Front I & II
Rowing Back I & II Hug a Tree + Salutes LB Swan Pulling Straps
Backstroke Teaser Breaststroke Horseback Swan Dive
Up Stretch + Down
Stretch + Elephant Long Back Stretch Tendon Stretch Stomach Massage
Arabesque
Reformer 3 Workouts
Michele Larsson’s Super Advanced Workout, part 2
Short Spine Semi Circle Chest Expansion Thigh Stretch Kneeling Arm
Circles
SB Abs+ Spear Fish

Snake Corkscrew Long Spine Massage Knee Stretch
+ Round World +
Tree
Running in Place Cleopatra Splits - Side Lunge

Splits - Front
Mermaid
Page 2 of 2
Reformer 3 Workout
Advanced Workout: Strong Shoulders & Arms, part 1
Footwork Supine Arm Work 100’s Coordination Rowing Front I & II
Hug a Tree + Salutes Rowing Back I & II Pulling Straps Breaststroke Backstroke
Long Stretch + Up
Teaser Swan Dive Stretch + Down Kneeling Side Arms Long Back Stretch
Stretch + Elephant
Tendon Stretch Short Spine Semi Circle Chest Expansion Thigh Stretch

Reformer 3 Workouts
Advanced Workout: Strong Shoulders & Arms, part 2
Kneeling Arm SB Abs: Round Back

Snake Twist Corkscrew
Circles + Spear a Fish +
Around the World +
Climb a Tree
Long Spine Massage Knee Stretch – Round Running in Place Side Support Star
+ Flat + Knees Off
Splits - Front Splits - Side Lunge Cleopatra

Reformer 3 Workouts
Advanced Workout: Powerful Legs, part 1
Footwork Single Leg 100’s Coordination Feet in Straps
Pulling Straps Backstroke Teaser Breaststroke Double Leg Kick
LB Swan Grasshopper Up Stretch + Down Long Back Stretch Tendon Stretch

Stretch + Elephant +
Arabesque

Reformer 3 Workouts
Advanced Workout: Powerful Legs, part 2
Stomach Massage Short Spine Bridging: 2 & 1 Leg Semi Circle Thigh Stretch
Kneeling Arm Circles Knee Stretch Snake Corkscrew SB Abs: Round Back Long Spine Massage
+ Spear a Fish +
Around the World +
Climb a Tree
Footwork on the Jumping Variations Splits - Front Splits - Side Mermaid

Footplate
Roll Throughs

Requirements for Mat and Reformer
Prerequisites:
Complete Mat Course Work

Mat 1 Mat 2 Mat 3

Complete 20 Mat and 30 Reformer personal sessions, 45 observation

hours and 125 student teaching hours
Take the final exam

Requirements for Reformer
Prerequisites:

Complete 30 Reformer personal sessions, 30 observation hours and 90

student teaching hours
Take the final exam

Reformer 3 Complete!
Your next step is to practice the exercises, practice teaching and gain
confidence in helping your friends and clients achieve greater health and
wellbeing.
Schedule your Reformer practical and written exam after you have
completed your personal practice, observation and student teaching hours
or continue on to the Apparatus training.
We recommend taking your Reformer exam 12 months from completion of

coursework.
Thanks for joining the Balanced Body Pilates Instructor Training Program!

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Balanced Body Pilates Instructor Training

Reformer 3: Advanced Exercises

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Complete Anatomy and Movement Principles

Complete Mat Course Work

Complete Reformer Course Work

Complete 20 Mat and 30 Reformer personal sessions, 45 observation

Take the final exam

Copyright 2019, Balanced Body Education LLC.

Complete Anatomy and Movement Principles

Complete Reformer Course Work

Complete 30 Reformer personal sessions, 30 observation hours and 90

Take the final exam

Copyright 2019, Balanced Body Education LLC.

Exercise categories include

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Uses the Balanced Body Movement Principles and

A systematic Applicable to any Can be used for a

Copyright 2019, Balanced Body Education LLC.

Track 1 Track 2 Track 3 Track 4 Track 5

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Marching Toe Taps Abdominal Curl Feet in Straps Short Spine

Supine Arms Hundred Coordination LB Backstroke

Principles Pre-Pilates Reformer 1 Reformer 2 Reformer 3 Recovery

Swimming LB - Breaststroke LB - Swan LB - Grasshopper

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Abdominal Curl Pinwheel

Rowing Front 1 Rowing Front 2 Rowing Back I & II

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Neutral Bridging Feet in Straps Bridging SB Abdominals

Short Spine Long Spine Massage Corkscrew Jackknife

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Principles Pre-Pilates Reformer 1 Reformer 2 Reformer 3

Tendon Stretch Long Back Stretch

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

Long Stretch SB Mermaid Control Front Control Back Snake Twist

Copyright 2019, Balanced Body Education LLC.

Copyright 2019, Balanced Body Education LLC.

100’s Coordination Jackknife Feet in Straps Short Spine Long Spine

Bridging Bridging Single Leg Semi Circle Mermaid Cleopatra