Pilates Reformer Training Videos
We believe in consistency with our services and want our clients to be able to safely exercise without getting injured or contradicting their progress with physical therapy. Please refer to these videos for learning some of the most fundamental skills on the reformer and how to correct form compensations.
Places to look for other great exercise ideas/options (IG):
#pilatesreformer
@Sergeyspilates
@tribepilatesstudio
Footwork
Every class will start with footwork as a “warmup”. Should not need to modify.
Bridge Series
Safe for all demographics. May need to modify for low back pain by decreasing range of motion and cueing roll up (TA activation) more. Can adjust foot position if hamstrings cramp.
Deadbug Series
Safe for all demographics but if pregnant, may not want to do double leg extension. If getting low back pain, likely losing TA activation.
Leg Strap Series
Safe for all demographics. Use caution if they are pregnant/postpartum with pubic symphysis pain during leg circles (may need to decrease range of motion).
Arm Series in Long Box Position
Can complete these same exercises in kneeling or staggered half kneeling if they cannot tolerate prone position (ie: pregnant).
Seated Core in Short Box Position
May be challenging if pregnant and will want to watch for any doming on the abdomen. Focus on exhale with exertion (lifting back up) to decrease pressure if they have a diastasis, prolapse or low back pain. Stay in a smaller range of motion with anyone dealing with back pain.
Plank Options
Modifications given in video for different ability levels. Pregnant or anyone with low back pain should do knee plank modification.
Advanced Plank Options
Need to be able to do full plank without modifications in order to complete this series.
Standing Lower Body Series
Use caution if balance is impaired or pregnant to avoid any falls off the machine and can provide a pilates stick or hand support to help with balance. Also may need to modify for anyone having pelvic pain, groin pain or pubic symphysis pain and decrease the range of motion.
Lunge Series
This is a great series for everyone and a great alternative if clients are not comfortable standing on the reformer for the standing lower body series.
Flying Lunge Series
This is a progression of the regular lunge series but still a very gentle way of adding cardio and jumping.
Jumpboard Basics
Can add this to the end of a class for a bit more cardiovascular challenge or make a longer class out of it but will need to repeat the series a few times for that.
Jumpboard Sidelying
Can add this to the end of a class for a bit more cardiovascular challenge or make a longer class out of it but will need to repeat the series a few times for that.