Session 13 · Full Expression
Complete Reformer Flow
Today’s session: 9 moves
Footwork series
all 6 variations (8 reps each)all 6 variations (8 reps each)
Frog
10Lie 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.
Coordination
8 repsLie supine with arms in the straps, knees in tabletop. Curl your head and shoulders up while simultaneously extending your legs and pressing your arms down. Springs: 1 medium (blue/green). This exercise demands that everything works together at once.
Elephant
10Stand on the carriage with hands on the footbar, body folded forward in an inverted V position. Push the carriage back with your feet, keeping your arms and spine still. Springs: 2-3 heavy (red/black). A deceptively simple exercise that deeply targets the hamstrings and core.
Long Stretch
6 reps6 reps
Kneeling Chest Expansion
8 repsKneel on the carriage facing away from the straps, holding the handles behind you. Pull the straps forward past your hips, expanding through the chest. Springs: 1 medium (blue/green). Builds balance, confidence, and beautiful posture.
Standing Lunge
8 each sideStand with one foot on the stationary platform and the other on the carriage. Press the carriage back into a lunge, then pull it in to return. Springs: 1-2 medium (blue/green). Builds functional leg strength and serious balance skills.
Pull Straps on Long Box
8 repsLie prone on the long box with arms reaching down, holding the straps. Pull the straps back along your sides, lifting your chest as you squeeze your shoulder blades together. Springs: 1 medium (blue/green). The ultimate upper back and posture exercise on the reformer.
Mermaid
4 each side4 each side
Pink Pilates Tip
By the end of this week, you will know 30 exercises and be able to design your own sessions. That is incredible.