Session 2 · Learn the Machine
Footwork + Intro Straps
Today’s session: 7 moves
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 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.
Frog
8 repsLie supine with feet in the straps, knees bent and turned out, heels together. Press legs out to straight and return. Springs: 1-2 medium (blue/green). A gentle way to introduce strap work while targeting the inner thighs and glutes.
Arm Circles
6Lie supine with arms in the straps, arms extended to the ceiling. Draw circles with your arms, opening wide to the sides and sweeping down toward your hips before returning overhead. Springs: 1 light-medium (yellow/blue). A wonderful way to open the chest and mobilise the shoulders.
Chest Expansion
8 repsLie supine with arms in the straps extended overhead. Press arms down by your sides in a sweeping motion, then return with control. Springs: 1 medium (blue/green). Excellent for posture, opening the chest, and strengthening the back of the arms.
Cool-down
stretch on the carriagestretch on the carriage
Pink Pilates Tip
This week is about building confidence with the machine, not the exercises.