Pilates Reformer
Ography
Lie on the carriage and place your feet on the footbar. Push the carriage out and back in while maintaining neutral spine and proper alignment.
V-feet, Parallel, Wide, Turned out V, Single Leg Hoover
Set Up
3 heavy springs of your choice
Purpose
Strengthen legs, correct hip and ankle alignment. Support neutral and pelvic alignment.
Precaution/Modification
Limit ROM and lighter springs
Variation
Add fancy ography.
Breath
Inhale Prep/Exhale Exertion.
Ography
Curl head and shoulders off the carriage, Put hands in small loops and bring down to the side. Extend legs, lightly pump arms up and down 3"-5" in time with inspiration.
Set Up
Springs, one green or red/blue
Purpose
Stabilize pelvis, cervical flexion w/out strain, Strengthen Abs and hip flex. Stabilize Lumbar. Delts, Pelvic Floor, Quads, Rec Abs, Glutes
Precaution/Modification
Oste, No flexion, Active Lumbar, Sciatica, and Chronic low back pain stay at table. Shoulder or Neck, support with a headrest or C-shaper. No C-nod.
Variation
Add a position change every 20 counts. Add Bounce of Legs
Breath
Inhale Prep/Exhale Exertion.