Reformer 3 Presentation
Reformer 3 Presentation
Reformer 3 Presentation
Welcome!
Reformer 3
introduces the
advanced Reformer
exercises and the
Balanced Body
Programming System
Smart Mind, Smart Body, Excellent Results Copyright 2019, Balanced Body Education LLC.
Balanced Body
Principle based programming and class design
Teaches systematic
exercise progressions for
easy level changes. Circuit classes
Variations
• Hamstring curls
• 2 legs
• 1 leg
• Double Leg Kick
Variations
• No box
• Bent knees
• Arm Swings
• Teaser 2
• Teaser 3
Variations
• Arm swings
• Arm circles
• Reverse Horseback
• Low Reformers
Teaser
Copyright 2019, Balanced Body Education LLC.
Reformer 3 Workout
Long Box Swan and Grasshopper Progression
Opposite Arm/Leg Reach Prone Rockets Swan Prep Overhead Press, Swan
Variations
• Breakdown
Variations
• Breakdown
Variations
• Sagittal
• Oblique
• Elbow to knee
• Hand to opposite hip
Variations
• Reverse
• Add leg circles
Variations
• Arm support
Variations
• Neutral spine
• Arched back
Variations
• Single leg side
• Single leg back
Variations
• Bent knees
• Box in front of shoulder rests
• Scapula glide
Sternum Drops + Modified and Full Modified and Full Bridging Seated Armwork
Opp A/L Plank Back Plank Face Back
Variations
• No leg lift
• Leg Lift
Variations
• No leg lift
• Leg Lift
Modified and Full Modified and Modified and Full Side Bend
Plank Leg Pull Down Full Back Plank Leg Pull Up Mermaid
Side Plank
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)
Knee Stretch Kneeling Abs Kneeling Abs Footwork Supine Arm Work
Lunges Flat + Round Face Front Face Back Full Sequence Full Sequence
Page 1 of 2
Page 2 of 2
Page 2 of 2
Up Stretch + Down
Stretch + Elephant Long Back Stretch Tendon Stretch Stomach Massage
Arabesque
Page 1 of 2 Copyright 2019, Balanced Body Education LLC.
Reformer 3 Workouts
Michele Larsson’s Super Advanced Workout, part 2
Short Spine Semi Circle Chest Expansion Thigh Stretch Kneeling Arm
Circles
Mermaid
Page 2 of 2
Reformer 3 Workout
Advanced Workout: Strong Shoulders & Arms, part 1
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
Long Spine Massage Knee Stretch – Round Running in Place Side Support Star
+ Flat + Knees Off
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
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.
Thanks for joining the Balanced Body Pilates Instructor Training Program!