Session 4 · Build Your Vocabulary
Footwork + Prone
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
10 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.
Elephant
8 repsStand 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.
Knee Stretches Round Back
8 reps8 reps
Cool-down
stretchstretch
Pink Pilates Tip
Your vocabulary of exercises is growing. By Friday you will notice movements connecting together.