Sitting on the short box facing the front of the room, place hands in short straps. Move arms from ballet first to second position and repeat.

Hold.

1B.

Down or up.

Short Box.

Inhale to open, exhale to close.

Mobilise the shoulder joint, strengthen scapular stabilisers and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Sitting on the short box facing the front of the room, place hands in short straps. Move arms from ballet first to second position, down to make a circle, and repeat.

Hold.

Down or up.

Short Box.

Inhale to open, exhale to close.

Mobilise the shoulder joint and scapula. Strengthen biceps, triceps, erector spinae, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Sitting on the short box, hold on to short straps and clasp hands together. Find an incline, keep elbows close to ears, extend, then bend elbows in.

Hold.

1B.

Down or up.

Short Box.

Exhale to extend, inhale to lower.

Develop strength of the core, triceps, and mobilise shoulders and elbows.

Progression: More springs.

Regression: Less springs or use long straps.

Sitting on the short box facing the front of the room, place hands into straps. Find two 90-degree angles with the arms on a slight diagonal, then extend forward.

1. Hold.
2. Small lifts at top range.

1B.

Down or up.

Short Box.

Exhale to extend, inhale arms back to shoulders.

Develop strength of the pectorals, deltoids, obliques, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Pre and post: Open knees a little wider – light springs (1Y).

Sitting on the Short Box facing the front of the room, place hands into short straps. Arms lengthen in line with the shoulders and return to chest press position.

1. Hold.
2. Small lifts at top range.

1B.

Down or up.

Short Box.

Exhale to lift arms, inhale to lower.

Develop strength of the biceps, deltoids, latissimus dorsi, obliques, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Lying prone on the long box facing the back, extend arms onto the rails and pull yourself to hold onto the pegs. One arm comes in front of the box resting on the headrest, the other holds onto a peg. Pull yourself so the chin is over the back of the reformer, then release with control.

Hold.

1B.

Down or up.

Long Box.

Exhale to pull up, inhale to lower.

Mobilise the shoulder joint. Strengthen biceps and triceps.

Progression: Add more springs.

Regression: Less springs.

Modification: Bicep curls or tricep work.

Find a kneeling position, glutes on heels, facing the front of the room. Place hands in short straps, move arms from ballet first to second position, down into a circle, and repeat.

Hold.

1B.

Down or up.

Inhale to open, exhale to close.

Mobilise the shoulder joint, strengthen biceps, triceps, erector spinae, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Modification: Cross legs or short box option.

1. Rise up onto a high kneeling position.
2. Alternate from low to high throughout the movement.

Lying prone on the long box facing the back, extend arms and lift the heart away from the ground. Slowly lower back through the spine, folding over the box.

1. Hold.
2. Just extension from the elbow.

1B.

Down or up.

Long Box.

Inhale to lower, exhale to rise.

Mobilise shoulders and spine. Strengthen back extensors, multifidus, triceps, and shoulder extensors.

Progression: Add more springs.

Regression: Less springs.

Modification: Kneeling or knotted tricep kicks.

Find a kneeling position, glutes on heels, facing the front of the room. Place hands in short straps, and move arms from ballet first to second position.

Hold.

1B.

Down or up.

Inhale to open, exhale to close.

Mobilise the shoulder joint, strengthen scapular stabilisers and core.

Progression: Add more springs.

Regression: Less springs or long straps option – cross legs or short box option.

1. Rise up onto a high kneeling position.
2. Alternate from low to high throughout the movement.

Extend legs long. Pull short straps either side of the rib cage, face palms up, then extend away from centre.

1. Hold.
2. Small shoulder squezes.

2R, 1B.

Down or up.

Inhale to extend arms, exhale to row.

Mobilise shoulders. Strengthen scapular stabilisers, core, biceps, and triceps.

Progression: More springs.

Regression: Less springs – cross legs.

Extend legs out long on the headrest. Hands in short straps, add single-arm rows. Rotate through the spine, keeping the spine straight.

1. Double rows.
2. Hold.

1R.

Down or up.

Inhale to extend arms long to centre, exhale to rotate.

Mobilise shoulders. Strengthen scapular stabilisers, core, and arms.

Progression: More springs.

Regression: Less springs or cross legs.

Legs bent on the box, facing the back of the room. Hold short straps, find a C-curve, extend arms long, keep elbows high, and perform a bicep curl.

Option to add leg lift.

1R.

Down or up.

Long Box.

Inhale to lower, exhale to rise into a bicep curl.

Mobilise the elbow joint, strengthen the core and biceps, and promote scapular stabilisation.

Progressions: Fewer springs.

Regressions: More springs or use long straps – option to cross legs.

Option to lift one leg at a time while adding bicep curls.

Legs should be long or bent, facing the back of the room. Hold short straps, find a C-curve, extend arms long, keep elbows high, and perform a bicep curl.

Option to add leg lift.

1R.

Down or up.

Inhale to lower, exhale to rise into a bicep curl.

Mobilise the elbow joint, strengthen the core and biceps, and promote scapular stabilisation.

Progressions: Fewer springs.

Regressions: More springs or use long straps – option to cross legs.

Option to lift one leg at a time while adding bicep curls.

Knees on the carriage, hands on platform.

Hold the lowest point.

1R.

Down.

Inhale to lower, exhale to rise.

Develop muscular strength of the chest muscles, pectorals, arms, and core.

Option to add foam cover.

Progressions: Fewer springs.

Regressions: More springs.

Option to add a ball between the thighs.

Find a 3/4 plank with hands on the footbar. Add knee push-ups.

Hold the lowest point.

1R.

Up.

Inhale to lower, exhale to rise.

Develop muscular strength of the chest muscles, pectorals, arms, and core.

Option to add a ball between the thighs.

Progressions: Less springs.

Regressions: More springs.

Option to add ball in-between thighs.

Facing forward, kneeling on heels, hold onto short straps and clasp hands together. Find an incline, keep elbows close to ears, extend, then bend elbows in.

Small lifts.

1B.

Down or up.

Exhale to push and extend, inhale to lower.

To develop core strength, work on your triceps, and mobilise your shoulders and elbows.

Progressions: More springs.

Regressions: Less springs or use long straps. Option to sit on heels.

Facing the back of the room, hold on to the knots, incline chest forward, and cross ropes in front of you. Add kicks behind you.

1. Hold.
2. Small lifts.

1B, 1Y.

Down or up.

Exhale to push, inhale to bring hands in.

Develop strength of the core, triceps, and mobilise shoulders and elbows.

Option to add a ball between the thighs.

Progressions: Use more springs.

Regressions: Use fewer springs or use straps. Option to try seated.

Option to add a ball between the thighs.

Slide your glutes off the box and lower into tricep dips with your feet on the platform.

1. Perform halfway pulses.
2. Squeeze the ball between your thighs.

3R.

Down.

Short Box.

Exhale to push up, inhale to lower.

Develop strength of the core, triceps, and mobilise shoulders and elbows.

Option to add a ball between the thighs.

Progressions: Deeper ROM.

Regressions: Smaller ROM.

Ball squeezes between the legs.

Facing the back of the room, rise up onto your knees an inch away from the shoulder rests. Stay upright, push arms behind hips, keeping them straight, then return to hip level.

1. Hold.
2. Small tricep pushes.

1B.

Down or up.

Exhale to push triceps back, inhale hands in line with hips.

Develop strength of the core, triceps, and mobilise shoulders.

1. Option to add a ball between the thighs if kneeling.
2. Option to add PILAT3S ring between the thighs – keep heels together.

Progression: Add more springs, rise onto a high knee position.

Regression: Less springs or long straps.

Modifications: Cross legs or short box option.

1. Add ball between thighs.
2. Add PILAT3S ring between thighs.

Kneeling on heels facing the front of the room, place hands into straps. Find two 90-degree angles with the arms on a slight diagonal and extend forward.

1. Hold.
2. Small lifts at top range.

1B.

Down or up.

Exhale to extend, inhale arms back to shoulders.

Develop strength of the pectorals, deltoids, obliques, and core.

Option to add a ball between the thighs if high kneeling.

Progression: Add more springs, rise onto a high knee position.

Regression: Less springs or long straps.

Modifications: Cross legs or short box option.

1. Rise up onto a high kneeling position.
2. Alternate from low to high throughout the movement.

Kneel on your heels facing the front of the room, place hands into short straps, lengthen arms to shoulder height, then lower them to hip height.

1. Hold.
2. Small arm bends at top range.

1B.

Down or up.

Exhale to lift arms, inhale to lower.

Develop strength of the biceps, deltoids, latissimus dorsi, obliques, and core.

Option to add a ball between the thighs if high kneeling.

Progression: Add more springs, rise onto a high knee position.

Regression: Less springs or long straps.

Modifications: Cross legs or short box option.

1. Rise up onto a high kneeling position.
2. Alternate from low to high throughout the movement.