Reformer Level 1 (Peak Pilates )
Arm Circles - ANS-Reps : 3-6 Springs : 2
•Press down, open arms to sides & circle back up
•Straight arms, flat back
•Reverse
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
Elephant - ANS-Reps : 5-10 Springs: 2
•Place feet in front of shoulder blocks
•Eyes on breast bone tail curled under
•Hips over heels, head over gears
•Using your Hips press the carriage out, keeping lower back rounded
•Pull the carriage in, Scooping with Abs
Readiness : Ability to stabilize pelvis & shoulder girdle in a weight bearing position
Fundamental : Knee Round, Leg Pull Front Support
Footwork : Arches - ANS-Reps: 10 Springs: 3-4
•Toes curled over the Footbar
•Push out long pull in strong
•Keep tight centerline, funnel ribs in as you exhale
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Heels - ANS-Reps: 10 Springs: 3-4
●Feet parallel, squeezing legs together as you push out
•Keep feet still as you push out & come in
•Activate heel to seat connection as you resist the springs coming in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Tendon Stretch - ANS-Reps: 10 Springs : 3-4
●Balls of feet on bar, heels high, tight centerline
•Push out long, lower heels under the bar, lift up and bring it
•Lower, lower, lower & Lift, lift, lift
•Lower heels, deepen the lift in the powerhouse
Readiness : Introductory exercise good for anyone
Shapes in Space : Power Circle - Standing Arms
, Footwork : Toes - ANS-Reps: 10 Springs: 3-4
●Gently lay on carriage
•Feet Pilates stance, balls of feet on bar, lift heels high, knees out to shoulders
•Shoulders, ribs & palms pressed into mat
•Push out, working heel to seat connection
•Lengthen in opposition, bend knees, draw in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Forward lunge - ANS-Reps : 3-5 Springs : 2
•Lower knee to carriage
•Press out with both legs, keeping hips square
•Lengthening in opposition, pressing pelvis to your heel
•3 quick pulses of the knee
•Looking out raise your back legs arm up & stretch over to the side
•CHANGE SIDES
Readiness : Ability to balance and have sufficient hip mobility
Fundamental : stretches Front Splits and Reformer Front Splits
Shapes in Space : Single Leg Stretch
Frog - ANS-Reps : 5-8 Springs: 2
•Step off Reformer, grab sticky mat, place in front & put footbar down
•Add Extenders
•Mandatory spot (feet)
•Laying on your back lift your hips to place feet into the straps
•Pull heels into seat, stretch out long (zip legs), resist as you pull in
Readiness : Ability to maintain pelvic stability
Shapes in Space : Footwork, Stomach Massage, Wall Slide/Squat
Front Splits - ANS-Reps : 3-5 Springs : 2
•Standing to the side of your reformer take off middle springs
•Stand on the carriage in Pilates stance
•Hands on footbar, place right ball of foot on footbar in line with your hip
•Keep your weight over the Footbar, walk the back foot to the crease of the head rest,
chin rounded to chest
•Hips square, pelvis forward pushing toward your heel
•Both legs press the carriage out, keeping pelvis low
Readiness : Ability to balance and have sufficient hip mobility
Fundamental : Front Splits stretch
Arm Circles - ANS-Reps : 3-6 Springs : 2
•Press down, open arms to sides & circle back up
•Straight arms, flat back
•Reverse
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
Elephant - ANS-Reps : 5-10 Springs: 2
•Place feet in front of shoulder blocks
•Eyes on breast bone tail curled under
•Hips over heels, head over gears
•Using your Hips press the carriage out, keeping lower back rounded
•Pull the carriage in, Scooping with Abs
Readiness : Ability to stabilize pelvis & shoulder girdle in a weight bearing position
Fundamental : Knee Round, Leg Pull Front Support
Footwork : Arches - ANS-Reps: 10 Springs: 3-4
•Toes curled over the Footbar
•Push out long pull in strong
•Keep tight centerline, funnel ribs in as you exhale
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Heels - ANS-Reps: 10 Springs: 3-4
●Feet parallel, squeezing legs together as you push out
•Keep feet still as you push out & come in
•Activate heel to seat connection as you resist the springs coming in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Tendon Stretch - ANS-Reps: 10 Springs : 3-4
●Balls of feet on bar, heels high, tight centerline
•Push out long, lower heels under the bar, lift up and bring it
•Lower, lower, lower & Lift, lift, lift
•Lower heels, deepen the lift in the powerhouse
Readiness : Introductory exercise good for anyone
Shapes in Space : Power Circle - Standing Arms
, Footwork : Toes - ANS-Reps: 10 Springs: 3-4
●Gently lay on carriage
•Feet Pilates stance, balls of feet on bar, lift heels high, knees out to shoulders
•Shoulders, ribs & palms pressed into mat
•Push out, working heel to seat connection
•Lengthen in opposition, bend knees, draw in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Forward lunge - ANS-Reps : 3-5 Springs : 2
•Lower knee to carriage
•Press out with both legs, keeping hips square
•Lengthening in opposition, pressing pelvis to your heel
•3 quick pulses of the knee
•Looking out raise your back legs arm up & stretch over to the side
•CHANGE SIDES
Readiness : Ability to balance and have sufficient hip mobility
Fundamental : stretches Front Splits and Reformer Front Splits
Shapes in Space : Single Leg Stretch
Frog - ANS-Reps : 5-8 Springs: 2
•Step off Reformer, grab sticky mat, place in front & put footbar down
•Add Extenders
•Mandatory spot (feet)
•Laying on your back lift your hips to place feet into the straps
•Pull heels into seat, stretch out long (zip legs), resist as you pull in
Readiness : Ability to maintain pelvic stability
Shapes in Space : Footwork, Stomach Massage, Wall Slide/Squat
Front Splits - ANS-Reps : 3-5 Springs : 2
•Standing to the side of your reformer take off middle springs
•Stand on the carriage in Pilates stance
•Hands on footbar, place right ball of foot on footbar in line with your hip
•Keep your weight over the Footbar, walk the back foot to the crease of the head rest,
chin rounded to chest
•Hips square, pelvis forward pushing toward your heel
•Both legs press the carriage out, keeping pelvis low
Readiness : Ability to balance and have sufficient hip mobility
Fundamental : Front Splits stretch
