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Definition
Change the foot position when the carriage is closed. Move both feet simultaneously using the powerhouse with minimum of movement.
Prior to the Hundred: Close the Carriage, use powerhouse and feet to lower the footbar as you reach back and take the handles for the Hundred |
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| In One Smooth Motion, swing around (without touching the floor), reduce springs to two, then lay down, Thread the loop int o the handle and slide the hardware back. Place feet into the straps, lower the headrest for Short Spine Massage. |
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| Take the straps off your feet and hold the handles . Bend the knees to the chest, lift your head and bend both elbows at sides, on the carriage for Coordination |
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| Place the straps in one hand, swivel around with feet up and remove one spring. Sit back against the shoulder blocks with crossed legs. Reach arms forward and up, bringing both hands behind the head for Rowing Series: Shave the Head. |
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| On the last repetition from the reaching up position, open arms out to your sides and lower them to shoulder height, switching your leg position. |
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| Hang the Straps onto the posts step off and add one spring before getting the long box. Do the same with the the other foot and lower yourself onto the Box facing the footbar for Long Box Hamstring Curls |
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| Long Box: Hamstring Curls |
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Definition
| Lower legs, allowing straps to slip off feet into the well. Lift the footbar to the low position for Long Box: Swan-Prep. |
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| Return the Carriage Home, put the footbar down,and step off. Turn around and face the back of the reformer. lie on the box with the shoulders flush with the box in preparation for Long Box: Pulling Straps I and II. |
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| Hold both straps in one hand and lift yourself off the box. Add a spring then hold the handles in each hand behind the back. Sit at the very edge of the box and roll down with knees coming into the chest for Backstroke |
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| Bring both straps into one hand, sit up in the Teaser Position, reach down to release a spring and roll back down onto the box, stretching arms o the side adn leg to the footbar for Teaser |
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| On the last repeition, roll spine down, lowering arms and the legs at the same time into the final stretch. Release the straps into the well. Roll up to sitting , swing legs off to the side and step off. Add one Spring, lower headrest. Turn the box horizontally and place the exercise pole in front of the box for Short Box Series. |
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| On the last Rep, articulate the spine into erect posture, sitting tall for short box series: Flat |
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| Finish the movement, sit forward so the collar bones are forward of the hips for Side to Side. |
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| Short Box Series: Side to Side |
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Definition
| Finish the Movement stay Tall for Twist |
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| Reach forward to the ankles and stretch. Place exercise bar underneath legs in front of the box. As you roll up, draw one leg to your chest for the Tree. |
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| Bend the knee and Cross the ankle above the opposite knee, reach to the back of the box. Roll forward to Stretch. Repeat for the other leg and turn for Side Sit-ups. |
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| Short Box Series: Side Sit-ups |
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Definition
| Step Off, lift the foot bar and the headrest and place a non-slip pad vertically on the headrest, remove the box and exercise bar for Long Stretch Series. |
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| Long Stretch Series: Long Stretch |
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Definition
| With the Carriage closed and still kneel gently and press the soled of the feet firmly against the shoulder block. Move the Pelvis forward and lift the chest high for Down Stretch. |
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| Long Stretch Series: Down Stretch |
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Definition
| Keep the carriage closed tightly, return palms to the footbar. Scoop Abdominals deeply in to round the spine and lift the hips over the heels. The carriage remains in the closed position in preparation for the Up Stretch. |
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| Long Stretch Series: Up Stretch |
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Definition
| Keeping the carriage closed and the powerhouse engaged, lower feet flat onto the carriage with heels up against the shoulder blocks for Elephant |
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| Long Stretch Series; Elephant |
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Definition
| With the carriage and body still extend one leg back for Arabesque II |
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| Long Stretch Series: Arabesque II |
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Definition
| Step off to the floor with the extended leg, add Springs and non-slip pad for Stomach Massage Series |
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| Close Carriage, reach in between legs to take off one spring....on last rep, with arms up, swivel to one side and place the feet on the floor. stand up without using hands. |
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| Return the carriage home, bend the knees and lower hips until sitting on footbar. Step Off. Lower the footbar and insert a carriage block at the back of the reformer if needed. Lie down or Semi Circle |
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| Slide the shoulders back to the shoulder blocks keeping the carriage still. Step off to the side, place the pad over the springs, remove carriage block if needed, pick up handles, and kneel for chest Expansion |
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| Hold both handles in one hand, reach back to remove the pad and add one spring then replace the pad for Thigh Stretch |
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| Step off the Reformer and add extension straps for Frog and Leg Circles. Lower the headrest and lie down for Corkscrew. |
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| Step off the reformer, remove the pad and reduce the springs to two springs. Lift the headrest, lie down and put long straps on feet for Frog and leg Circles |
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Definition
| Step off and lift the foot-bar for knee stretch series. |
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| Knee Stretch Series: Round |
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Definition
| Uncurl the spine, chest up, tailbone up, extend long for Knee Stretch-Arched or Flat |
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| Knee Stretch Series: Arched or Flat |
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Definition
| Curl the spin, head forward, tail under and pull the pelvis forward over the knees, to set up for Knee Stretch Series: Knees Off. |
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| Knee Stretch Series: Knees off |
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Definition
| Step off to the floor without kneeling, add springs and lie down for running. |
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| Lift both heels up, bend the knees and return the carriage home. Place arches on Corner of the footbar for Pelvic Lift. |
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| Bring legs together, step off Reformer, reduce springs to one or two for Side Splits. |
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| Draw the carriage in all the way. Walk the shoulder block foot to the center and then take the footbar to the carriage. Turn toward the springs, bend one knee to place foot on the frame and then heel-toe the other foot out to the shoulder block. Stay on the same side. |
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| After the last repetition, extend the arms overhead, reach up, forward and down to the footbar. Lift the back heel and pivot on the ball of the foot then lower the knee to the carriage. Adjust the sole of the foot into the shoulder block for Forward Lunge. |
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