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The Ultimate Intermediate Full Body Reformer Pilates Workout
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Oct 29, 2023
Full Body Intermediate Reformer Let’s enjoy 40 minutes of fun and challenge together on the Reformer. I’ve included some of my favourite exercises in the workout and lots of fabulous core focused movements. Let’s move, glide, pull, press and rotate together x No further equipment is required. Please adjust the springs for each exercise to your own requirements, I share the ‘springs’ I am using as a guide not an instruction Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits. Subscribe for regular Pilates workouts: 👉 https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ?sub_confirmation=1 Connect with me via: 👉 http://instagram.com/pilatesmovesyou 👉 http://www.facebook.com/pilatesmovesyou
View Video Transcript
0:00
Good morning, good evening, whatever time of day it is with you and thank you for joining me
0:07
I've got a very interesting, fun and challenging Reformer workout for you. I've got my Reformer
0:15
set up on a full spring and a quarter spring so for me that's a red and a yellow spring
0:21
We're going to warm our bodies up slowly and then we're going to start to layer in the challenge
0:26
Okay, so we're going to start in a standing position. You're going to place your hands on the bar. So my right hand is set to the right side of the bar. My left hand is in line with my shoulder. I've got my knee down on the carriage and then I want to place this front foot with a bend in the knee
0:48
okay we're going to start to press the carriage out so thinking about long spine core engage
0:55
lifting up as we come forwards so this knee staying in a position so that when we come
1:02
forwards here I'm not drawing the knee forwards so think hips down and back lift up feel the work
1:11
in your center here. Squeeze that left glute as you lift up. We're going to go two more
1:18
and one more. Gliding in, we're going to take the knee off, extend the leg, press back. As you come
1:29
into this position, watch we're not dropping into this position and gliding in and press back
1:36
so we want to warm up the joints, warm up the muscles, start to raise our heart rate and power
1:43
back and again and one more, press back, hold that gorgeous stretch, gliding in, you're going to bring
1:56
your knee down and we're going to change the springs onto a half spring which in my case is a
2:01
blue spring. So we glide back, feels nice and easy on that light spring. Bring your left hand down
2:07
onto the platform. I'm going to take your right hand behind your head. We're going to turn
2:12
rotate, open the chest, look towards the ceiling. Come back to center, draw the carriage in with
2:19
that left knee. Press glide out. Turn, rotate and center, lifting in and press back. We're going to
2:32
go just a couple more here. Pulling in, press back, press your head into your hands
2:40
and slowly glide all the way in. We're going to put the springs back onto a full spring
2:50
I want you to take the knee off the carriage. We're going to glide back out. So as we come in
2:56
now, we're going to be lifting this right foot off the floor. Left leg stays straight, lift those
3:02
hips up, glide back down. We're going to lift it in and out. So think of the shoulders coming
3:10
forwards up over the bar find that control lift hold and slowly down we're going to go for two more
3:19
well done last one foot comes down glide all the way in well done we're going to come into the
3:31
center so you're coming onto the carriage we're going to put the springs on the three quarters
3:37
swing. Obviously, you're going to put the springs on a spring that feels challenging, but doable for
3:45
you. So three quarter spring for me. Okay, we're going to place our feet hip distance apart. What
3:52
I want you to do is you hold on to this bar or press your heels of your hands into the bar
3:58
drive your hips back. So I'm feeling that gorgeous lengthening, stretch down the hamstrings
4:05
down the legs and into the glutes as well. So I press out here, keep that long spine
4:13
keep pressing into the bar with the hands, keep your heels down as you press out. Keep the upper
4:21
body still, draw those toes forwards, I always think toes to nose, press out, gliding in
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breathing in here and then breathing out. So I want you to avoid that temptation of letting
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those heels lift. Just watch your shoulders, draw your shoulders down away from your ears
4:48
well done and last one pressing out slowly hold and then slowly slowly gliding in well done we're
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going to lift up so we bring in the shoulders slightly forward arms are locked head in line
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with your spine press the carriage out lift the heels up as you come in you're drawing those heels
5:14
down. We press out and draw in. Well done. We're going to go two more. So my plant and I are getting
5:24
very familiar today. And in we come. Take your time. You're going to step down off here
5:36
I'm just going to move this. And then we're going to go onto the opposite side. So we're going back
5:41
to that one and a quarter spring. So that's enough for me for this exercise. Obviously
5:47
you're going to choose your own springs. So your knee is down. Okay. We think about powering back
5:54
push through this right hip, draw down and back and gliding in and pressing out
6:03
Breathe out Breathe in So just watching this front knee So as you come in, we're thinking about the hips driving up
6:16
Draw your navel in towards your spine Lift, lift, lift up Yes, well done
6:23
You're going to go two more And again, lift, fabulous And last one here
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slowly lift okay knee lifts off press the carriage away lowering your body down just watch that we're
6:41
not dropping into that extension here lift and slowly pull in softening the knee as you pull
6:48
the carriage in. Press out. Gliding in. Well done. And again. And in. And final one. And
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slowly in. Well done. Knee comes down. We're going to change the springs down to a blue
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or a half spring in my case. Okay. So knee stays down, glide out. I'd like you to bring your right
7:20
hand onto the platform You going to bring your left hand behind your head draw that right shoulder down press your head into your hands start to turn rotate open the chest feel that work in your center come back through draw the carriage in press the carriage away
7:41
turn and rotate, and center, and in, and pressing out, well done
7:50
feels so good for the spine well done last one here we go we press out slowly slowly turn
8:01
and center draw the carriage in bring your hands onto the bar lift up well done we're going back
8:11
to a full spring we're going to go into our gorgeous leap core connected think about lifting
8:19
the shoulders up, lift up over the bar. So we go out, press the leg away, lift up, draw the knee
8:28
towards you, slowly come down. So finding that control, try and think about smooth controlled
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movement and lift and lower fly fly fly well done and last couple here awesome last one and lift
8:54
and down and slowly, slowly in. Awesome. Well done. Okay. We're going to step up onto the carriage
9:08
Okay. You're going to hold onto the bar. We're going to take your right foot out to the edge
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Hold onto here if you need to. You're going to step your left foot wide. Okay. You're going to
9:19
keep your right hand on the carriage. We're going to start to slowly press the carriage out, slow
9:27
slow, just go to where you can go. If you feel able to, you're going to take your left hand
9:34
off the bar onto the frame. Keep pressing out just to where you can and then control here. So
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don't let those springs pull you in. Controlling the movement and then slowly press out. So we're
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all going to have a different range of movement here. So it's the most gorgeous stretch for the
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inner thighs. Use your glute, control the springs, push out. Well done. Just the most beautiful
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feeling. Well done. Slowly, slowly come in and lift the hips. And again
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Now, we're going to bring that left hand with us. We're going to bring our right hand and place it
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on the frame here. And then I want you to think about rocking your body forwards just a few inches
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and then press those hips back. We come forwards nice and controlled and press back
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If your limbs, if your legs are shorter than mine, then you might find that starting with
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your foot against the shoulder pad is already putting into a challenging position, in which
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case you can always bring this foot further in. You can place a yoga block in front of the shoulder
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pad just so that your foot starts in a different position now if you can from here press any wider
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please do but just listen to your body press out pull in and last one well done glide in bring your
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hand back onto the carriage slowly slowly coming in and then bring your hand back onto the bar
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you're going to slowly step down. Well done. Oh, that felt fabulous. Okay. We're going to come and
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lie down. And how are we going to do that? Okay. So the first thing I'm going to get you to do
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sorry, I've turned my back on you. Let me swing my legs around. That's better. Okay. We need to
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set the springs. So we're going to be doing some legwork and then we're going to be focusing on
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arms and core. What I'd like you to do is set it to two full red springs and then you can always
12:06
change it adding more load or less load depending on how we're feeling today. Okay what I would now
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like you to do is you're going to sit near to the edge of the carriage and we're going to slowly
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swing those legs around and you're going to place your calves against the bar and then we're going
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to try and lift up as much as we can. So feeling those sit bones underneath us, relax your shoulders
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So we take our hands off the bar. We press the shoulders forwards as we curve our spine. Tuck
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your chin down towards your chest. We're going to start to slowly roll back, relax the shoulders
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Feeling the work in your core Start to roll back Your calves will feel like they want to lift off the bar
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We're going to try and keep them pressing down And slowly curl up
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Take a big breath in Breathe out, curling down Slow, slow and controlled
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And then slowly curl up So you can see I'm not curling all the way down
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Okay, so there's variations for this. You can place your hands on the outside of your thighs here
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Just to give you a little bit of help as you roll up and down
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Alternatively, we can straighten the legs here and start to roll down from here
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and then rolling up, reaching towards those toes. Carriage might press away a fraction at that point
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Tail bones drawing underneath you as you roll down. So just go with the variation that feels right for you
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Slow, slow. I absolutely love doing this roll up and down on the reform
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Remember we can have a bend in the knees We can have our hands on the outside of our thighs
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Making this your last one Slowly, slowly roll all the way up Awesome
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So then we're just going to readjust So I'm bringing my bottom down near to the edge of the carriage
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And I'm going to slowly come down You might need to reposition yourself
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There we go, fabulous. So I've got a little head cushion on here
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We're going to place our feet onto the bar. So I've got the balls of my feet on the bar
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So what I want you to think about excuse me balls of the feet on the bar and those toes are lengthening they reaching forwards giving the bar a hug So lift your heels and then we going to start to slowly press out
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And as we press out, we're going to extend those springs, lengthen the springs. And now as we come
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in, we're going to resist the springs pulling us in to fast press out. I want you to think about
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your knee alignment. So as we're drawing in, are those knees coming in? Are those knees turning
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out? Okay, think about the position of your pelvis. And then we want to feel a connection
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light connection into our center. You want to just focus slightly on the breathing. Okay
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so breathe out, breathe in and just glide. How gorgeous. And one more time, it's just the best
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feeling. We're going to press out. Okay, I would like you to take your heels under the bar and
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slowly press up. So we go under and slowly lift. So again, just a really gorgeous movement
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feeling the stretch in the Achilles and feeling the work in the calves
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And last couple here. well done slowly come in keep those heels high take your left foot off the bar single knee fold
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press out glide in press out glide in so we're going to go four heel nice and high three
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two, last one. Keep the leg extended, draw the heel down, lift the heel up, draw the heel down
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and up. Well done. And again, we're doing six repetitions and now we're halfway
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And three, thinking about the position of your pelvis here and two, and last one. Great
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You're going to slowly come in. That heel stays nice and high. We're going to switch sides. We're
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going to take the right foot off, right angle at this knee. We press out and glide in and out
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Well done. So we're going to go, this is number three. We've got three to go
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and two obviously you can load the springs more if you want to
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well done we're going to draw the heel down we're going to lift the heel up and down and up
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well done nice clicky ankle here for me okay we've got three and we have two and we've got one more
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Well done. And slowly glide in. I would like you to bring the arches of your feet onto the bar
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Just press the carriage out just a few inches. Okay, so we've just got that tension on the springs
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Tucking our pelvis here, start to slowly peel your spine up off the mat, lifting up. Now
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at this point if the head cushion is causing you to have too much flexion here in your neck take
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that head cushion away press out keeping a soft bend in the knees draw in keep those hips high
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we go out we press in you can take the arms up and in
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and controlling that movement and two more and out we go pause there slowly slowly roll your spine back down onto the mat glide in
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tuck lift come into your bridge press out slowly slowly slowly rolling down
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and in amazing so just keep a little bit of tension on the springs try not to bring the
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carriage all the way in press out keeping a little soft bend in the knees and rolling down
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press in and lift and out now we're going to reverse this so we're going to come in and we're going to roll down
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it here. Then we're going to press out, soft bend at the knees. We're going to tuck and lift up here
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into our bridge and we're going to glide in here, slowly coming down. Wow, feeling the work
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in the glutes, in the hamstrings. We're going to lift, tuck, gliding in and last one, all the
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way down. Fabulous. Okay. I want you to flex the feet, heels on the bar. So imagine you're standing
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on the floor now. So your ankles will be flexed. You draw those toes towards you
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Press out here and slowly. So now as I come in, I'm resisting, I'm resisting, I'm drawing those
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toes towards me and I press out. So it's not just the case of the toes lifting. I'm pulling the
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upper part of the foot towards my shin. Pull in, watch those knees and press out. Well done. Feels
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so good. Okay, last couple here. Push, push, push, push, push. Nice, gliding in
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And last one. Yes, well done. So glide in here. So I have brought the balls of my foot
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onto the bar, arms down by your side. Okay. We're going to press out and I would like you
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to extend this leg. So right foot on the bar, left leg, externally rotating the hip
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Lower that leg, it's going to come over the bar And as you press in, draw that leg towards you
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Breathe in, breathe out And in and out So feeling that opposition
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Flexing in one hip, pressing out, extending in the opposite hip And one more time, press
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Really lovely, we're going to come all the way in Just check the alignment of the feet, at the knees
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Ball of the foot on the bar Take your right foot off
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Press out Extend the leg Externally rotate So we lower the leg and we lift and lower
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and lift. Well done. So really lengthening those hamstrings. Amazing. well done and last one
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well done and slowly glide in okay we're going to take the straps so we're on double
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uh we're on oops we've got caught up here just bear with me what am i doing there we go
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So we're on two full springs, double, two reds. Okay, so I would like you to extend the legs and you're going to take your foot
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place the strap, the large loop around the arch of your foot
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And then we're going to slowly press the legs out. Okay, so what I want you to think about is have the legs parallel
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So when we have the heels together, that gives us stability. So we've lost that stability now. You're going to keep pressing your tailbone down. Draw those legs towards you. Press. Use the core. Press down, down, down. Well done. And lift
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so just again work on a range that's doable for you now as I press those legs down
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if we go too far and we haven't got that core connection this is going to happen to our back
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so the ribs stay heavy nice drawing up you're just going to go one more here slowly lower down
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and slowly lifting. Really nice. Externally rotate, press the legs out, sweep down
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circle down and round, draw those heels together. Press those knees wide, go into your frog legs
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Extend the legs, pause, lift up through your centre Pause, press the legs out
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Draw the legs down, bring those heels together Knees wide, hips nice and open
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Press, well done And lift through the centre One more time We're going out, circle down, heels together, knees open, hips open, press and lift all the way up
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Well done. What I'd like you to do is lower the legs down
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We're going to reverse this. You're going to externally rotate in the hip and we're going to go out
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We're going to go out. We're going to lift up, draw those legs together
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Press down through the center. Press wide. Lift. Gorgeous
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Fight against that resistance. Legs to center. Pressing down. Last one. Open
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Lift. Center. and lower those legs down. Well done. So we're going back to our frog legs and press
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and three more and press and two more press and last one press. Well done. Okay, so we're going
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to slowly start to lift the legs. We're going to go into our spine stretch. So as we roll or lift
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the leg towards, as I should say, there's a point at which our tailbone wants to lift
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So as sequentially as you can, start to lift that tailbone. Lift, press the arms, back of the arms
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into the carriage. Pause here. Slowly draw those knees down and then roll your spine down as
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sequentially as you can and then press the legs out. At this point, I am going to move my head
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cushion. Okay, so I just felt that I had a little bit too much flexion in the neck there, so just be
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mindful as you lift up. We're going to lift slow, feeling that work in my center, feeling the work
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in the arms and the triceps. Draw the knees to the nose, navel to spine, rolling down and pressing
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out. Oh, I love this. And one more time. Lift, lift, lift. Keep going. Force, knees tucked down
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slowly, slowly roll down and press the legs out. Well done. So you're going to draw the knees in
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towards your chest. We're going to take one foot out of the loop. We're going to press that foot
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to the bar and switch sides. And then I'm going to try to hook the straps back around here
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Well done. Okay. So we're coming in. We're going to bring our shins, calves rather, over the front
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of the bar, top of the bar. And we're going to try and roll up here. So when we're here
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press those calves down to roll up. Swing the legs around high. We're going to change the springs
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So we're going down to one red spring Put your head cushion back on
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And we're going to roll back down together So you can either have your feet on the platform here
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Or onto the top of the bar So remember it's a lighter spring, the carriage is going to move
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Just be careful as you roll down I would like you to place yourself so your shoulders
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Are just a few inches away from the bar here So we're going to find those straps again
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We're going to push out, it feels nice and light on this spring
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And we're going to place our right foot into the loop And actually we don't need the left one just yet
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Okay, just bear with me We're going to hook this back up
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Here we go Okay, so place some resistance on here Take your left foot off the bar
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and then what I want you to do is raise the left leg up, press the right leg away. Okay
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so pelvis stays stable but just externally rotate fraction in the hips, start to switch the legs
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so one leg is drawing towards you, the other leg lowers towards the bar and switch
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So we're going nice and slow and controlled, it's the opposition Draw in, reach away with the opposite leg and switch. We're trying to keep our body nice and centered as we do this
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Lovely, well done. And just a couple here. A couple more, I should say. There we go
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Such a lovely exercise for mobility, for strength. Well done. And feeling that control slowly bend
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the knees. So we're going to find the other strap. Take your time. So I'm going to place that around
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my left foot. Feel the tension in the strap. Take the right one away. You're going to hook it on
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here if you can. There we go. And then I want you to think about extending the right leg and then
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press the left leg away. Draw the right leg towards you, externally rotating the hips
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breathing in, breathing out. Well done. And again, slow and controlled and switch
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nice we're going to go for four and three
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really nice well done and two reach reach reach this is your last one
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Okay, back of the ribs heavy on the carriage, press the leg away and slowly draw the knees in
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Okay, we're going to take the strap and we're going to place our hand in the small loop here
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I'm going to bring my foot onto the bar, where's the bar gone? Then I can release my leg out of here
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And I'm going to place this hand in the other small loop and make sure those shoulders are away from the bar
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OK, arms reach up to a vertical position, collarbone nice and wide
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So as you take one foot away from the bar, you need to feel that work in your upper body
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OK, control those springs. We're here. Well done. So now what I want you to do is just press with the arms, reach down towards the carriage, slowly lift the arms up
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Everything else stays still and stable. So I'm drawing my navel down towards the carriage, towards my spine
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Reach up to the ceiling with the fingertips. reach down, reach to the bar with the fingertips. And again, so what we want to watch
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is that as I'm pressing the arms, that we're not tucking this pelvis here
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So a smooth transition, lifting and lowering the arms, finding that control in your center
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well done one more breathe out press the arms away Slowly lift the arms up extend the legs here
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Well done. So we're going to curl up now. Lift your head, lift your shoulders, curl up, press with the arms
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Slowly lift the arms And press forwards Keep curling up Well done
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Breathe in Breathing out Well done Breathing in One more time
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And curl up Press forwards Start to lower the legs towards the bar
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Lift the legs. Raise the arms. Press down. Now, squeeze those heels together
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Engage your quads. Slowly lift. Lift the arms. Press forwards
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You've got one more to go. Draw those legs down, down, down, down, down
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press the legs up raise the arms up press the arms forward bend the knees and slowly curl all
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the way down bring your feet back onto the bar amazing well done okay so we're just going to lay
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it into this now taking our time just making sure those shoulders are away from the bar okay
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Raise the arms up, think collarbone wide Taking your foot off the bar
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Take the other foot off the bar Now, press the knees wide, heels together
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Turn the toes out Let the arms lift Then you're going to lift your head, lift your shoulders
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You're going to curl up and press through the legs Arms lift, curl all the way down
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Press and reach through the legs and curl all the way down and again
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And slowly down and last two. Curl up, reach, curl down
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Last one. And curl all the way down. oh that one's rather spicy well done just reset on here
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slowly bend the knees let the carriage come in so we're going to reach the arms up to the ceiling
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we're going to take the feet away from the bar press into the straps here we're going to curl up
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So take an inhale, lift your head, lift your shoulders, curl up here
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So we bend at the elbow and we press. So we're trying to keep your wrists in a neutral position
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Extend the arms here. Breathe in, breathe out. Well done. We're going to go two more
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We're going to go one more. we going to beat the arms 10 9 8 7 6 5 4 3 2 1 raise the arms up and curl all the way down Amazing well done
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So we can let the straps go. Okay, we're going to glide the carriage in and then we're going to
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slowly roll onto our sides and we're going to bring ourselves up to a seated position
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well done awesome effort okay we're going to finish with some beautiful stretches
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mobilizing our spine so we're going to go on to a yellow spring so a really light spring so then
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what i want you to do is to be really careful we're going to come and sit in our mermaid position
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so i've got my left shin lining up with the front of the car side of the carriage
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my left knee is pointing towards the platform okay we're going to place our hand on the platform here
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I'm going to lift up in your center as much as you can okay we're going to start with the hand
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behind our head press your head into your hands so we want to get these shoulders as square as we
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can so gently start to press out carriage is going to glide out and I want you to lift up
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and over. So here I'm pressing this knee down into the carriage. We're going to extend the arm
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and then we're going to turn and rotate. So my right hand goes wide. I'm taking my left hand
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wider. We're going to hold this stretch. Three, two, one. Left hand moves to center
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right hand lifts rotate lift up bring that hand back behind your head so we're gonna lift push out
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oh excuse me we're gonna push out press press press press press this elbow's lifting nice and high
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I want you to oops no I don't want you to twist yet I want you to extend the arm here
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Good, now we're going to turn and rotate Left hand goes wide
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Think about turning, rotating your body as much as you can Draw that right shoulder down
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Bring your left hand to centre Slowly start to turn And lift all the way up Amazing
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And then it will be no surprise to you To know that we're going to turn around to the opposite side
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Okay, so I'm going to turn my back on you. We are going to sit with our right knee pointing towards the platform here
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And we're going to lift up as much as we can in our center. So shoulders are square, sit bones are aligned here
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So we're going to take our right hand, placing it on the platform, left hand behind your head, lift up
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So we start to press out So as I push out, that left elbow is lifting towards the ceiling
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I'm going to extend the left arm, press the left knee down
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Turn, rotate Now this is a very light spring If you feel like you need more support, then go on a heavier spring
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Draw that left shoulder down Well done Bring your right arm, hand back to the centre right arm
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Take your left hand off, turn and rotate and lift up, lift up, come all the way back
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Well done One more time place the hand down press your head into your hands start to lift Okay the right sit bones pressing down left knee is pressing down press your head into
41:08
your hands, extend the arm. Now we're going to turn, turn our bodies, draw that left shoulder down and push the
41:19
platform away. Three, two, one. And slowly come all the way back up and in and relax
41:34
Well done. So we're going to swing our legs around. We're going to take our bar
41:39
So come and join me. We're going to glide the bar into the center here
41:46
You're going to come and step inside the carriage. Okay, finishing with another gorgeous stretch. So feet, shoulders, hip distance apart
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So what I want you to do is I want you to think about pressing your sit bones back
42:02
as you push the carriage away. So what I'm trying not to do is come forward with my hips
42:11
So we push back to feel that gorgeous stretch. You're going to feel this in your triceps
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in your lats here, in your hamstrings. Now lightly press down on the bar, curve your spine, tuck
42:25
tuck, tuck, lift, and then press out, push, push, going for that opposition. Arms reach forward
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sit, bones drive back, pull in, lift. Keep going, keep going, keep going
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Well done And slowly press out Well done
42:54
And last one Bend the knees And slowly roll all the way up
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Stand tall close your eyes for a moment you're going to lift the shoulders up towards your ears
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roll those shoulders back draw the shoulder blades together pull down roll forwards eyes closed
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and one more and then we change direction so we lift up we roll forwards down and back two more
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last one step back to the edge of the carriage eyes open chin to chest and slowly start to roll
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all the way down so at this point i always want to close my eyes eyes open all closed it's up to
43:57
you pause, breathe out, restock your spine, roll all the way up. And well done. Yes, fantastic
44:08
Thank you for joining me. I just love working out on the reformer. So this is an Allegro 2
44:17
I've had this for a number of years. I use it with clients on a daily basis. It is amazing
44:23
it is so robust so resilient and the football moves into so many different positions it's so
44:30
easy to transition if you were ever thinking of buying one this is the one to buy in my opinion
44:37
okay well done thank you and I'll see you soon
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