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.

Place your forearms on the box and move the carriage forward and backward using only your shoulders.

1. Hold the eccentric phase.
2. Wide climbers.

1B.

Down or up.

Short Box.

Exhale to rock forward, inhale to come back to plank.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers.

Progression: 1Y.

Regression: 1B or knees on platform, hands on carriage. Find a 3/4 plank, push the carriage away, then bring wrists back under shoulders (foam protector needed).

Place the ball under the base of the spine, extend both legs straight, reach arms above the head, and slowly close the carriage in.

1. Knees bent halfway, pulses.
2. Extend legs and arms to find a hold.

2R.

Up.

Long Box.

Inhale to push away, exhale to come back in.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques. Scapular and pelvic stabilisers.

Ball needed.

Progression: Add springs.

Regression: Keep arms in prayer.

Halfway pulses.

Place the ball between the shoulder blades and place both toes onto the footbar. Leave one foot on the footbar and bring the other to tabletop. Exhale, extend away from the footbar, rotate towards the bent leg, then come back to centre. Bend the supporting knee in and extend the top leg straight over the footbar.

1. Pulses with knee to chest.
2. Bent supporting knee drops.
3. Hold supporting leg halfway, then extend top leg long.

2R.

Up.

Inhale to prepare, exhale to rotate.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Ball needed.

Progression: Add springs.

Regression: Keep both feet on the footbar.

Hold a plank position, forearms on the platform, feet against the shoulder rests.

1. Add see-saw.
2. Add knee taps.
3. Add hip dips.

1B.

Down.

Continuous breathing throughout.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Foam cover needed.

Progression: Fewer springs.

Regression: More springs or kneeling plank.

1. Add see-saw.
2. Add knee taps.
3. Add hip dips.
4. Add wide climbers.
5. Add leg lifts.

Hands on the platform, feet against the shoulder rests. Bend your knees to create a tabletop position, then extend out into a plank.

1. Hold plank.
2. Hold table.
3. Knee taps.

1B. Advanced – 1Y.

Down.

Inhale to plank, exhale to tabletop.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

1. Option: Foam cover.
2. Option to add a ball between the legs.

Progression: 1Y.

Regression: 3/4 plank to all fours with hands on the platform.

Hands on the carriage, feet in the centre of the platform, create a plank position. Then bend your knees to create a tabletop position, and finish the movement by extending back to plank.

1. Hold plank.
2. Hold table.
3. Knee taps.

1B.

Down or up.

Inhale to plank, exhale to tabletop.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Option to add PILAT3S ball between the legs.

Progression: 1Y.

Regression: 3/4 plank to all fours with hands on the carriage (foam needed).

Forearms on the box, knees bent to create a tabletop position, then extend back to plank.

1. Hold plank.
2. Hold table.
3. Knee taps.

1B.

Down or up.

Short Box.

Inhale to plank, exhale to tabletop.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Option to add PILAT3S ball between the legs.

Progression: 1Y.

Regression: 3/4 plank to all fours with hands on the carriage (foam needed).

Hands on the footbar, feet up against the shoulder rest. Push arms away from the footbar to find a long stretch. Keep arms where they are, bring knees under hips, and extend straight legs away. Hold the eccentric phase, then repeat.

1. Hold the eccentric phase.
2. Hold table.

1R, 1B.

Up.

Exhale to push the carriage away, inhale to come back.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Progression: Fewer springs.

Regression: Kneeling option – drop knees, keep arms where they are, move knees under hips and away again.

Sitting on the box, hands on hips, feet positioned under the platform strap, hinge backwards from the hips to create a long line through the spine.

1. Hold.
2. Fold arm small pulses.
3. Extend arms in two parallel lines and hold.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare, exhale to find the hinge.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques.

Option to add a ball for the lower back.

Progression: Hands out in front.

Regression: Make the hinge smaller or add a ball behind the back for support.

Perform the C-curve on the Short Box. Keep your feet under the platform strap. Open your arms to a T while sitting on your sit bones, then bring your hands to parallel to contract into a C-curve.

1. Hold.
2. Add a side rotation with PILAT3S ring or ball.
3. Hold, squeeze ring or ball, overhead extension.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare. Exhale to find a C-curve.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques.

1. Option to add PILAT3S ring.
2. Option to add PILAT3S ball.

Progression: Hold C-curve longer.

Regression: Make C-curve smaller.

Perform the C-curve on the Short Box with weights. Keep your feet under the platform strap. Open your arms to a T while sitting on your sit bones, then bring your hands to parallel to contract into a C-curve.

1. Hold halfway.
2. Arm work while holding halfway.
3. Add punch rotations – stay low.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare T arms, exhale to find a C-curve.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques.

Dumbbells needed.

Progression: Heavier weight load.

Regression: No weights – mini C-curve if a client is struggling with specific back issues.

Option to add arm combinations (no weights when the exercise is used as a warm-up exercise).

Hands on the platform, feet against the shoulder rests. Bring knees to elbows – wide mountain climbers.

Hold plank.

1B. Advanced – 1Y.

Down.

Exhale to bring knee to elbow, inhale to release.

Develop muscular strength of the transverse and rectus abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.

Option: foam cover to protect hands.

Progressions: Fewer springs.

Regressions: Add springs or kneeling wide climbers with hands on carriage or platform; foam cover needed if kneeling on platform.

Hands on the box, wide mountain climbers – knees to elbows.

1. Hold plank.
2. See-saw.

1B. Advanced – 1Y.

Down or up.

Short Box.

Exhale to bring knee to elbow, inhale to release.

Develop muscular strength of the transverse and rectus abdominis, pelvic floor, multifidus, obliques, scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.

Progressions: Fewer springs.

Regressions: Add springs or kneeling wide climbers with hands on carriage or platform – foam cover needed if kneeling on platform.

Find a 3/4 plank with hands on the footbar, keep arms straight. Push the carriage away, then bring it back in so the shoulders are over the wrists.

1. Hold the eccentric phase.
2. Press-ups.

1B. Advanced – 1Y.

Up.

Inhale to push the carriage away, exhale to return to 3/4 plank.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers.

Option to add a ball between the legs.

Progressions: Fewer springs.

Regressions: Add springs.

Find a 3/4 plank, keep arms straight and place them on the platform. Push the carriage away, then bring it back in, ensuring the shoulders return over the wrists.

1. Hold the eccentric phase.
2. Press-ups.

1B. Advanced – 1Y.

Down.

Inhale to push the carriage away, exhale to return to 3/4 plank.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers.

1. Option to add the foam cover.
2. Option to add a ball between the legs.

Progressions: Fewer springs.

Regressions: Add springs.

Place your hands on the box and get into a high plank position. Then, use your shoulders to glide the carriage forwards and backwards.

1. Hold the eccentric phase.
2. Wide climbers.

1B.

Down or up.

Short Box.

Exhale to rock forward, inhale to return to plank.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers.

Progression: 1Y.

Regression: 1B or knees on the platform, hands on the carriage. Find a 3/4 plank, push the carriage away, then bring wrists back under shoulders (foam protector needed).

Forearm plank. Glide the carriage forwards and back using shoulders only.

Hold.

1B. Advanced – 1Y.

Down.

Inhale to rock forward, exhale to return to plank.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers.

Foam cover needed.

Progression: No springs.

Regression: More springs or kneeling plank.

Forearms on the box, feet on the platform. Lift hips, keeping heels high to find a pike, then transition to plank position.

1. Hold plank.
2. Wide climbers.
3. Plank see-saw.
4. Press-ups on box.

1B, Advanced – 1Y.

Down or up.

Short Box.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.

Progression: 1Y or 1B with feet on footbar (advanced).

Regression: Add springs – 1R, or kneel on the platform, find a 3/4 plank with hands on the carriage, then return to tabletop.

Advanced option: Feet on the footbar.

Hands on the box, lift hips, keeping heels high to find a pike, then return to plank position. Hands in the centre of the box under the shoulders. Advanced option: Feet on the footbar.

1. Hold plank.
2. Wide climbers.
3. Plank see-saw.
4. Press-ups on box.

1B. Advanced – 1Y.

Down or up.

Short Box.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers. Improve spine mobility.

Progression: 1Y (advanced) or 1B with feet on footbar.

Regression: Add springs – 1R, or kneel on the platform, find a 3/4 plank with hands on the carriage, then return to tabletop.

Advanced option: Feet on the footbar. Be mindful of who you give this option to.

Forearms on the platform, palms facing up. Lift hips, keeping heels high to pike, then return to plank position. Feet against the shoulder rests.

1. Hold plank.
2. Wide climbers.
3. Plank see-saw.
4. Press-ups on platform.

1B. Advanced – 1Y.

Down.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers. Strengthen hip flexors as prime movers.

Foam protector needed.

Option to add Platform extender.

Progression: 1Y.

Regression: Add springs or perform a kneeling ab roll-out to an all fours position with hands on the platform.

Hands on the platform in a high plank position, then lift hips, keeping heels high, to find a pike position. Hands shoulder-width apart on the platform, feet in the centre of the carriage.

1. Hold plank.
2. Wide climbers.
3. Plank see-saw.
4. Press-ups on platform.

1B. Advanced – 1Y.

Down.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers. Strengthen hip flexors as prime movers.

Progression: 1Y.

Regression: Add springs or perform a kneeling ab roll-out to an all fours position with hands on the platform.

Forearms on the carriage, hold on to the shoulder rests. Lift hips, keeping heels high to pike, then return to plank position.

1. Hold plank.
2. Wide climbers.
3. Plank see-saw.

1B.

Down or up.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.

Progression: 1Y (advanced).

Regression: More springs or a kneeling option – this will look like an ab roll-out to all fours tabletop. Hands on carriage, add foam protector for knees.

Hands on the carriage a few inches away from the edge in a high plank position. Fold the body in half by lifting the hips high, keeping the heels high, then repeat to return to the plank position.

1. Hold plank.
2. Climbers.
3. See-saw.

1B.

Down or up.

Inhale in plank to prepare, exhale to pike the hips up.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.

Progression: 1B – move hands further away from the shoulder rests.

Regression: Hands closer to the shoulder rests, or a kneeling option – this will look like an ab roll-out to all fours tabletop. Hands on carriage, add foam protector for knees.

Advanced option: Feet on footbar.

Find a wide hip opener leg position, place hands in short straps. Extend arms straight above shoulders, then bring hands through the legs, imprinting the spine on the exhale.

1. Hold.
2. Top-range pulses.

1R, 1B, 1Y.

Down or up.

Inhale to prepare, exhale to lift head and shoulders to move.

Develop muscular strength in the abdominis, pelvic floor, and obliques. Scapular and pelvic stabilisers, strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.
To mobilise the hips.

Option to add a ball in hands.

Progressions: More springs.

Regressions: Fewer springs or Ski Extension.

Find a tabletop position, extend arms straight above shoulders with hands in short straps. Bring arms down to hips, imprint spine into the carriage.

1. Hold tabletop or double leg extension.
2. Small lifts with the upper body.
3. Beat legs together to a small V position.

1R, 1B, 1Y.

Down or up.

Inhale to prepare, exhale to bring hands to hips.

Develop muscular strength in the abdominis, pelvic floor, and obliques. Scapular and pelvic stabilisers, strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.

Option to add a ball under the sacrum (advanced).

Progressions: More springs, extend legs.

Regressions: Fewer springs.

1. Upper body crunch – lift head and shoulders.
2. Single leg extension.
3. Double leg extensions.
4. Ball under sacrum.
5. Ball between thighs.

Facing back, sitting on the box, place legs in long straps. Start to bicycle crunch. Make sure knots are on the outside (this exercise may be challenging on the Elina due to a shorter long strap – if so, ask clients to flex feet and place the straps around the ankles instead).

1. Crunches in the centre.
2. Hold a balance.

1R, 1B, 1Y.

Down or up.

Long Box.

Exhale to lift, inhale to lower.

Develop muscular strength in the abdominis, pelvic floor, and obliques. Scapular and pelvic stabilisers, strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.

Progression: Add springs.

Regression: Fewer springs or option to bicycle crunch without straps.

1. Crunch and curl to extension.
2. Double-lift bicycle crunches.

Facing back, place legs in long straps. Start to bicycle crunch. Make sure knots are on the outside (this exercise may be challenging on the Elina due to a shorter long strap – if so, ask clients to flex feet and place straps around the ankles instead).

1. Crunches in the centre.
2. Hold a balance.

1R, 1B, 1Y.

Down or up.

Exhale to lift and rotate, inhale to lower.

Develop muscular strength in the abdominis, pelvic floor, and obliques. Scapular and pelvic stabilisers, strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.

Progression: Add springs.

Regression: Less springs or option to bicycle crunch without straps.

1. Crunch and curl to extension.
2. Double lift bicycle crunches.

Hold on to short straps – facing back, sit on the long box on top of sit bones, extend arms forward, lower through the spine until shoulders hit the box, extend arms above the head, pull yourself back up again to balance and hold. Similar to a teaser position.

1. Extend legs to tabletop.
2. Double leg hold.

1B.

Down or up.

Long Box.

Inhale to lower, exhale to rise.

Develop muscular strength through the abdominis, pelvic floor, and obliques. Scapular and pelvic stabilisers, strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.

Option to add a ball between the legs.

Progression: Tabletop to teaser legs or fewer springs.

Regression: Add springs – remember this will make the arms heavier. Half C-curve option if struggling with full range.

Add a ball between the legs to find inner thigh engagement.

Hold on to short straps – facing back, sit on top of sit bones, extend arms forward, lower through the spine until shoulders hit the carriage, extend arms above the head, pull yourself back up again to balance and hold. Similar to a teaser position.

1. Extend legs to tabletop.
2. Double leg hold.

1B.

Down or up.

Inhale to lower, exhale to rise.

Develop muscular strength through the abdominis, pelvic floor, obliques, scapular and pelvic stabilisers. Strengthen hip flexors as prime movers. Lastly, educate about breath connected to movement.

Option to add a ball between the legs.

Progression: Tabletop to teaser legs or fewer springs.

Regression: Add springs – remember this will make the arms heavier. Half C-curve option if struggling with full range.

Add a ball between the legs to find inner thigh engagement.

Squat facing front or back of the room. Hands in palm position or weights in front of the heart.

1. Hold.
2. Heel lifts.

No set springs due to next move.

Down.

Inhale to open, exhale to rise.

Mobilise the ankles, knees, and hips. Strengthen the muscles around the ankles, feet, and knees. Focus on strengthening the quadriceps and gluteals.

Platform extender needed. Dumbbells optional.

Regressions: Squats on the floor.

1. Option – different arm layers.
2. Option – weighted arm work.

One foot is placed on the platform, the other foot on the carriage. Open the carriage away from the platform, add a controlled squat, slowly rise up, and close the carriage in.

Hold squat and add pulses.

1B, 1Y.

Up.

Inhale to open, exhale to rise.

Mobilise ankle, knees, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps, gluteals, and hamstrings.

Option to add weights.

Regression: Smaller ROM or air sumo squat.

1. Option to add weight – OH press or hands in front of heart.
2. Optional – arm layers.

Parallel heels – lift heels up and down.

Hold heels underneath the footbar.

3R.

Up.

Exhale to extend, inhale to lower.

Mobilise the ankles and knees, strengthen the muscles around the ankles and feet, and stretch and strengthen the calves.

Progression: More springs.

Regressions: Fewer springs.

Alternate heels.

One heel on the footbar, the other leg in the PILAT3S ring. The leg connected to the footbar is the working leg.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.

3R, 1B.

Up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps and gluteals, and stretch hamstrings.

PILAT3S ring needed.

Progression: All springs.

Regressions: Fewer springs.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.

Heels should be high and touching, knees wrapping out. Extend legs and bend just before the stopper. Maintain a neutral spine.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees, as well as the quadriceps and gluteals.

Option to add a ball between heels.

Progression: Top level springs.

Regressions: Fewer springs.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold.

Heels wide on the footbar, push away from the footbar with a neutral spine. You may optionally perform a chest press or use a ring with your arms. Maintain a neutral spine.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold with chest press.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

1. Option to add ball in hands.
2. Option to add dumbbells

Progression: Top level springs.

Regressions: Fewer springs.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold with chest press.

Get into a supine position and push your heels into the footbar with a parallel heel position. Maintain a neutral spine.

1. Top range pulses.
2. Arm work.

All springs.

Up or all the way up

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

Option to add a ball between the thighs.

Progression: Top level springs.

Regressions: Fewer springs.

1. Top range pulses.
2. Bottom range pulses.
3. Tempo change.
4. Isometric hold with arms.

Place your feet on the platform, lift your hips into a glute bridge, then lower through your spine.

1. Pulses at top range.
2. Hold.
3. Hamstring curls.
4. Single leg lifts.

1R, 1B, 1Y.

Down.

Inhale to prepare, exhale to lift hips.

Develop strength of the core, gluteals, and hamstrings.

Option to add ball.

Progression: Fewer springs.

Regressions: More springs.

1. Option to add ball for inner thigh squeezes.
2. Pulses at top range.
3. Hold.
4. Hamstring curls.
5. Single leg lifts.

Place your heels on the footbar, lift your hips into a glute bridge, squeeze the PILAT3S ring at the top of the movement, and lower through the spine.

1. Squeeze PILAT3S ring at top range.
2. Top range pulses.
3. Hold.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Exhale to squeeze ring.

Develop strength of the core, gluteals, adductors, abductors, and hamstrings.

PILAT3S ring needed.

Progression: Fewer springs.

Regressions: More springs.

1. Add different arm movements.
2. Add more inner thigh squeezes.

Heels on the footbar, lift the hips to perform a glute bridge, then roll back down through the spine.

1. Pulses at top range.
2. Hold.
3. Hamstring curls.
4. Single leg lifts.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to rise.

Develop strength of the core, internal and external obliques, gluteals, and hamstrings.

Option to add ball in-between thighs.

Progression: Fewer springs.

Regressions: More springs.

1. Single leg lifts.
2. Add arm options.
3. Inner thigh ball squeezes.

Feet in a turned-out position, facing the front of the room. The foot nearest the carriage stays on the box, the other against the shoulder rest. Lower into the curtsy lunge and slowly rise up.

1. Hold.
2. Drop into the supporting leg.
3. Small scooters.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop strength of the core, internal and external obliques, gluteals, quadriceps, and hamstrings.

Option to add ball.

Progression: 1Y.

Regression: More springs to help with stability.

Modifications: Ground lunge.

1. Option to add arm combinations.
2. Option to add a ball to extension overhead.

One foot on the box and the other leg up against the shoulder rest, facing the side of the room. Drop down into a lunge, keeping weight over the supporting leg, then rise up to stand.

1. Hold.
2. Drop into the supporting leg.
3. Small scooters.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop strength of the core, obliques, gluteals, quadriceps, and hamstrings.

Option to add dumbbells.

Progression: Adding weights or fewer springs.

Regression: More springs – kneeling splits.

1. Option to add arm combinations.
2. Option to add dumbbells – framing knee or light weight overhead extension.

Box up against footbar, facing back, with the outside foot on the box and the other on the platform or footbar. Add a row with the nearest short strap using the hand nearest the reformer. Keep knees at two 90-degree angles.

Hold.

1B or 1Y.

Down or up.

Floor Box.

Exhale to row arm, inhale to release.

Develop strength of the core, obliques, scapular stabilisers, gluteals, quadriceps, hamstrings, and biceps.

Progression: Foot on the footbar.

Regression: 1Y or ground lunge.

Lying on one side with a ball under your head and your elbow facing the side, hug onto the shoulder rest with your other hand. Push your glutes to the back of the carriage, keeping your shins in line with the front of the carriage to create two 90-degree angles. Place your top foot in the long strap. Lift the top leg and extend it away, keeping the leg straight. Bring the foot in line with your eyeline, then push it back in so your body forms one long line.

1. Hold extension.
2. Small lifts at top range.
3. Little circles at full extension

1B.

Down or up.

Inhale to bring leg in front of eyeline, exhale to push away.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Ball needed.

Progression: More springs.

Regression: Fewer springs.

Lying on one side, place a ball under your head. Push your glutes to the back of the carriage, keeping your shins in line with the front of the carriage to create two 90-degree angles. Place your top foot in the long strap and push your leg away from your centre point.

1. Hold extension.
2. Small lifts at top range.
3. Little circles at full extension

1B, 1Y.

Down or up.

Exhale to press, inhale back to centre.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Ball needed.

Progression: More springs.

Regression: Fewer springs.

Lying on one side, place a ball under your head. Push your glutes to the back of the carriage, keeping your shins in line with the front of the carriage to create two 90-degree angles. Place your top foot in the long strap and lift your top leg as if it were a door hinge.

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

1B, 1Y.

Down or up.

Exhale to find hinge, inhale to lower.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Ball needed.

Progression: More springs.

Regression: Fewer springs.

One foot on the platform. The other leg is lifted into tabletop. Raise your hips while engaging your midsection.

1. Hamstring curl.
2. Small lifts in the top range.
3. Extend leg from tabletop to straight leg lifts.

1B, 1Y.

Down or up.

Exhale to rise, inhale to lower.

Develop strength of the core, scapular stabilisers, gluteals, and hamstrings.

Option to add ball.

Progression: Fewer springs.

Regression: More springs – both feet on the platform.

Option to add ball underneath supporting leg.

All fours on the carriage: Place one forearm behind the shoulder rests and the other hand on the shoulder rest. Lift the working leg to a bent position like a frog with the rope under the knee, creating a slight hip opener. Exhale to extend the leg away.

1. Hold extension, small lifts.
2. Hold 90-degree angle, small lifts.

1B.

Down or up.

Exhale to push away, inhale back.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Progression: 1B, 1Y.

Regression: 1B or 1Y.

Pre and post: 1B.

Modification: Side-lying leg press.

All fours on the box: Lift the working leg to a bent position like a frog with the rope under the knee, creating a slight hip opener. Exhale to extend the leg away.

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

1B.

Down or up.

Long Box.

Exhale to push away, inhale back.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Progression: 1B, 1Y.

Regression: 1B or 1Y.

Modification: Carriage leg press or side-lying leg press.

All fours position on the box. Extend the working leg long, swipe the leg down towards the rail, then extend the leg back up to hip height with the hip slightly turned out.

1. Hold extension.
2. Small lifts at top range.
3. Little circles at full extension.
4. Hold leg at 90 degrees.

1B.

Down or up.

Long Box.

Exhale to push leg away from centre, inhale back.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Progression: 1B, 1Y.

Regression: 1B or 1Y.

Modification: Carriage clock or side-lying clock – smaller ROM.

All fours: one forearm down behind the shoulder rest, the other hand on the shoulder rest. Extend the working leg long, swipe the leg down towards the rail, then extend the leg back up to hip height with the hip turned out.

1. Hold extension.
2. Small lifts at top range.
3. Little circles at full extension.
4. Hold leg at 90 degrees.

1B.

Down or up.

Exhale to push leg away from centre, inhale back.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Progression: 1B, 1Y.

Regression: 1Y, smaller ROM.

Modification: Side-lying clock.

Floor Box – All fours position facing back. Place left hand on the shoulder rest while the right knee kicks back in a 90-degree bend.

1. Hold.
2. Ball squeezes.

1B or 1Y.

Down or up.

Floor Box.

Exhale to push away, inhale back to all fours.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Option: ball behind the knee.

Progression: 1B.

Regression: 1Y or keep opposite leg down.

Heels against the box, rise onto toes, extend arms away from the centre point as you find a fine squat. Keep squats small (this is the only exercise taught on the carriage—be very cautious when teaching it).

Hold.

All springs must be on.

Up.

Short Box.

Inhale to lower, exhale to rise.

Develop muscular strength in the leg muscles, focusing on the gluteals, hamstrings, quadriceps, and calves.

Regression: Air squats on the ground.

Hands on hips, one foot on the box, the other against the shoulder rest for support. Make sure the front leg is at a 90-degree angle and the back leg is straight. Hinge from the hips with a straight spine to put pressure through the supporting leg.

1. Scoot the carriage.
2. Hold.
3. Rise onto toe.
4. Drop into the supporting leg.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop muscular strength in the leg muscles, focusing on the gluteals, hamstrings, quadriceps, and calves.

1. Option to add dumbbells.
2. Option to add ball.
3. Option to add PILAT3S ring.

Regression: 1R – keep hands on the footbar. Remove box – ground lunge instead.

1. Option to add bicep curls, rows, and knee to overhead.
2. Option to add arm combinations.
3. Option to add ball combinations.
4. Option to add PILAT3S ring combinations.

One foot on the ground in line with the front of the carriage, the other foot against the shoulder rest. Make sure the front leg is at a 90-degree angle and the back leg is straight. Hinge from the hips with a straight spine to put pressure through the supporting leg.

1. Scoot the carriage.
2. Hold.
3. Rise onto toe.
4. Drop into the supporting leg.
5. Ab curls.

1B.

Down or up.

Inhale to lower, exhale to rise.

Develop muscular strength in the leg muscles, focusing on the gluteals, hamstrings, quadriceps, and calves.

1. Option to add dumbbells.
2. Option to add ball.
3. Option to add PILAT3S ring.

Regression: 1R – keep hands on the footbar.

1. Option to add bicep curls, rows, and knee to overhead.
2. Option to add arm combinations.
3. Option to add ball combinations.
4. Option to add PILAT3S ring combinations.

Stand inside the rails, place hands on the footbar, and place one foot up against the box to find a lunge. The footbar will be up.

1. Scoot the carriage.
2. Hold.

1Y.

Up.

Inhale to lower, exhale to rise.

Develop muscular strength in the leg muscles, focusing on the gluteals, hamstrings, quadriceps, and calves.

Progression: Hands off the footbar.

One foot on the platform, the other on the carriage, facing the back of the room, with hands out wide to help with balance. Make sure the front leg is at a 90-degree angle and the back leg is straight. Hinge from the hips with a straight spine to put pressure through the supporting leg.

1. Hold the deepest lunge. Push the carriage away to create a hamstring curl (advanced).
2. Hold.

1B.

Down or up.

Inhale to lower, exhale to rise.

Heighten body awareness, balance, and coordinated movement. Develop muscular strength in gluteals, thighs, and calves.

Platform extender needed

1. Optional light weights. Dumbbells create a wide T shape.
2. Option to add a ball in hands (advanced).

Progression: Using weights.

Regression: Switch to a power lunge or ground lunge. This is an advanced exercise; if clients appear unsafe, please enforce the ground lunge option.

1. Option to extend arms overhead or out to the side.
2. Option to add light weights for T-shape arm extensions.
3. Option to add a ball into hands – the combination can include passing the ball under the supporting leg.

Foot is placed on the platform with an extender, the other foot in the centre of the carriage. Hands on hips to start. Make sure the front leg is at a 90-degree angle and the back leg is straight. Hinge from the hips with a straight spine to put pressure through the supporting leg.

Scoot the carriage in and out with no movement from the supporting leg.

1B.

Up.

Inhale to lower, exhale to rise.

Heighten body awareness, balance, and coordination. Develop muscular strength in glutes, thighs, and calves.

Platform extender needed

1. Option to add dumbbells.
2. Option to add PILAT3S ball.

Progression: Using weights.

Regression: Adding springs for support (1R). If a client is uncomfortable standing, suggest the ground lunge instead.

1. Option to extend arms overhead or out to the side.
2. Option to add weights—heavier weights can be used for framing knee to overhead, lighter weights for side extensions.
3. Option to add ball into hands.

Keep one foot on the platform, one on the carriage. Knee stays bent over the platform as the carriage leg scooters. Arms come to an overhead extension.

1. Hold the deepest position.
2. Small carriage pulses to finish.

1B, 1Y.

Down or up.

Inhale to open, exhale to close carriage.

Heighten body awareness, balance, and coordinated movement. Develop muscular strength in gluteals, adductors, and abductors.

1. Optional platform extender.
2. Option to add dumbbells for rows or tricep work. Light weights can be used for overhead extension.
3. Option to add PILAT3S ball for overhead extensions or combinations.

Progression: More springs.

Regression: Less springs – kneeling splits.

1. Dumbbells: Rows or tricep work. Light weights can be used for overhead extension.
2. Ball: Overhead extensions or combination.
3. Arm combinations.

One knee on the platform, one on the carriage. Squeeze the PILAT3S ring on adduction.

1. Slow down.
2. Heels together, hold with PILAT3S ring squeezes.

1Y.

Down or up.

Inhale to open, exhale to close the carriage and squeeze the PILAT3S ring.

Develop muscular strength in gluteals, adductors, and abductors.

1. Foam cover needed.
2. PILAT3S ring needed.

Progression: 0 springs.

Regression: More springs – if knee issues, try Platform Ring Glute Bridge.

With one foot on the platform and the other on the carriage, feet slightly turned out, open the carriage away from the platform while maintaining strong spinal alignment and a slight tuck of the pelvis. Begin with your hands on your hips.

1. Slow down.
2. Squat with the carriage positioned just before the stopper—keep the carriage still.

1B.

Down or up.

Inhale to open, exhale to close carriage.

Heighten body awareness, balance, and coordinated movement. Develop muscular strength in gluteals, adductors, and abductors.

1. Option to add dumbbells for bicep curls or wide side extensions.
2. Option to add a ball.
3. Option to add the PILAT3S ring.

Progression: 1Y (advanced).

Regression: Kneeling splits.

1. Option to add dumbbells for bicep curls or side extensions.
2. Option to add a ball to create a routine with the upper body.
3. Option to add the PILAT3S ring for a squeeze on the opener.
4. Option to add arm combinations.

With one foot on the platform and the other on the carriage, feet slightly turned out, open the carriage away from the platform while maintaining strong spinal alignment and a slight tuck of the pelvis. Begin with your hands on your hips.

1. Slow down.
2. Squat with the carriage just before the stopper—keep the carriage still.

1B, 1Y.

Down or up.

Exhale to open, inhale to close carriage.