Have you ever had a day where you needed a class plan and didn’t have one? Maybe you completely forgot your idea walking into class. Or maybe you got distracted over the weekend and didn’t have a chance to create a class plan. Perhaps a few new participants surprised you by joining your class and what you were hoping to teach was not suitable for them.

In cases like these, it’s great to have a ‘go-to’ class that you’re familiar with.

Today, I’d like to share one of our Body Harmonics Core Reformer class plans.

This is a great Beginner-Intermediate level class that will leave most class participants feel worked and energized as they walk out the door.

Please note, this is a class designed for people who do not have back issues. If your clients have specific conditions, you need to make appropriate modifications.

Enjoy!

Core Reformer Sample Class Plan

Supine Series with feet on foot bar                                      2 reds + 1 blue

Footwork, balls of feet x 20

Footwork, heels x 20

Footwork, heel lift and lower x 20

Footwork, running x 20

Footwork, balls of feet x 20

Footwork, heels x 20

Footwork, heel lift and lower x 20

Footwork, running x 20

Bridge, heels + abducted hips x 10

Hip rolls side to side, hold posts, legs in tabletop (obliques)

Transition: Drape legs over bar and roll up to sitting

Seated Series with legs draped over foot bar

Mini ab curls with legs draped over bar x 8

Roll down onto carriage and back up x 1

Mini ab curl with torso twists x 8

Roll down onto carriage and back up x 1

Transition: Swing legs to side, remove one red spring and press up to stand

Standing Series with hands on foot bar                              1 red + 1 blue

Elephant, parallel x 6

Elephant, turn out x 6

Elephant, turn in x 6

Transition: Step down to floor, change springs to one red and lower footbar so it is parallel to ground. Place long box on carriage.

Long Box Prone Series, facing back of machine                                        1 red

Mini Swan, hands on rails x 6

Pulling straps x 6

Swimming legs x 20

Pulling Straps x 6

Transition: push up to sitting, facing back of machine

Long Box Seated Series facing back of machine                                        1 red

Seated Rotations x 4 ea side

Chest Expansion x 6

½ Roll Back, feet on headrest + arms reaching forward x 6

Chest Expansion x6

½ Roll Back, feet on headrest + arms crossed over chest x 6

Transition: Remove box, change spring to one yellow and kneel sideways on Reformer

Side Kneeling Series, with left leg against shoulder rests              1 yellow

Torso Twist x 6

Hitch Hiker with left hand x 8

Hitch Hiker with right hand x 8

Shoulder Rolls x 4 ea direction

Roll Down so fingertips graze the floor; roll back up to tall kneeling

Transition: Cat with hands on rails x 4

Side Kneeling Series, with right leg against shoulder rests                        1 yellow

Torso Twist x 6

Hitch Hiker with right hand x 8

Hitch Hiker with left hand x 8

Shoulder Rolls x 4 ea direction

Roll Down so fingertips graze the floor; roll back up to tall kneeling

Transition: Turn to face footbar, change springs to one red and one blue, step down to left side of machine

Lunge Series (left side)                                                                      1 red + 1 blue

Lunge x 8

Lunge + one hand on bar x 8

Lunge pulses x 16 ( press carriage out and in one inch)

Transition: walk around to right side of machine

Lunge Series (right side)                                                                    1 red + 1 blue

Lunge x 8

Lunge + one hand on bar x 8

Lunge pulses x 16 ( press carriage out and in one inch)

Transition: Pick up box and place lengthwise on carriage

Long Box, prone facing foot bar

Swan with hands on foot bar x 10

To Finish

Stand on floor and do shoulder rolls, wrist rolls, rotational sweeps, lateral arm arcs with breathing.

Voila!

 

Go ahead, spice it up

Feel free to use this class as-is or spice it up with your favorite piece of apparatus, themed cue or exercises you love to teach.

If you’d like some guidance in building a class plan, check out an article I wrote about Pilates Class Design Principles You Can’t Live Without.

Question for you

Do you have a ‘go-to’ class plan that you use? If so, what are some of the exercises you incorporate and why do you use them?

If you don’t have a ‘go-to’ class plan, is this something you would like to add to your teaching toolbox? Why?

Please share in the comments section below.

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