Session 1 · Learn the Machine
Footwork Foundations
Today’s session: 7 moves
Warm-up
5 min5 min breathing on the carriage
Footwork Parallel
10 repsPress the carriage out with both feet parallel on the footbar, extending to full leg length and returning with control. Springs: 3-4 heavy (red/black). This is the foundation of all reformer work and the first exercise you should learn.
Footwork V-Position
10 repsPlace heels together and toes apart on the footbar in a small V shape, then press the carriage out and return. Springs: 3-4 heavy (red/black). This targets your inner thighs and works your turnout muscles.
Footwork Heels
10 repsPlace heels on the footbar with toes pointed up toward the ceiling, then press the carriage out and return. Springs: 3 heavy (red/black). This variation shifts the work into your hamstrings and challenges ankle dorsiflexion.
Footwork Toes
10 repsPlace the balls of your feet on the footbar with heels lifted, then press the carriage out while maintaining the lifted heel position. Springs: 3-4 heavy (red/black). This builds calf strength and foot stability.
Prances
20 alternatingFrom the extended carriage position with balls of feet on the footbar, alternate dropping one heel while lifting the other in a smooth walking rhythm. Springs: 2-3 heavy (red/black). A lovely way to release tight calves and improve ankle mobility.
Cool-down
gentle carriage glidesgentle carriage glides
Pink Pilates Tip
This week is about building confidence with the machine, not the exercises.