Intense Pilates reformer class plan
I love the Pilates Reformer. It helps build strength, flexibility, coordination and balance. It can be used for a workout, for rehabilitation, for rebalancing imbalances in the body and for fun.
At Body Harmonics, one of my favourite classes to teach is Intense Reformer. This class is designed to get your body feeling worked and strong. The exercises are simple and you should do as many reps as you need to “feel the burn” so to speak. Once you feel it, move on to the next exercise. And don’t worry about doing the same number of reps per side. Sometimes what one side of the body calls for is not what the other needs. I hope you enjoy!
Standing warm up
Hip hinge
Squat
+pulse
Side bend w/ arm reach
Standing waving cat
Roll down
Long box on carriage – all springs
Quadruped shoulder blade glides
Kneeling hip glides w/ hands on hips
Side bend w/ hands behind head
Tricep push up w/ hand clap
Shortbox on carriage – all springs
½ roll back w/ genie arms
+pulse
+thoracic rotation
Supine on carriage
Bridge w/ roll down 2R+1B
+press out/pull in
+hold in, alternating hip folds
Hands in straps, arm circles 1R+1Y
+tricep press w/ single leg reach
+arms hold up, hip sways w/ table legs
Roll ups w/ legs over foot bar
+pulse w/ barrel arms
+thoracic rotation
Kneeling on carriage w/ hands on rails
Cat/cow 1B
+carriage pull w/ legs
+knee hover, carriage pull w/ legs
Standing w/ RIGHT foot on platform, shortbox on carriage, hands on bar
Lunge w/ back leg straight, heel on box 1R
+hold lunge, bend/straighten back knee
+hold lunge, open left arm to T, twist left
Shortbox – all springs
Mermaid w/ LEFT leg straight
+pulse, hands on chest
Standing w/ LEFT foot on platform, shortbox on carriage, hands on bar
Lunge w/ back leg straight, heel on box 1R
+hold lunge, bend/straighten back knee
+hold lunge, open right arm to T, twist right
Shortbox – all springs
Mermaid w/ RIGHT leg straight
+pulse, hands on chest
Long box on carriage, feet on platform
Knee hover/plank w/ forearms on box 1B
+hold plank
+draw knee to chest, twist towards opp side
Standing cool down
Hip hinge
Slow squat
Side bend w/ hands at sides
Roll down
Swishes
Sign Up
Enjoy exercise analysis, class design, career advice, success stories and more! Get Body Harmonics Shoptalk blog articles delivered to your inbox.
