Foundations

As it reads on the watch

1. 1 / 22

   Reformer Roll-Up

   Legs over the foot bar

   4 springs · heavy

   Connect movement to breath

   • · Exhale roll up, hold the C-scoop
   • · Breathe into your back and sides
   • · Inhale down, low back to mat · x10

2. 2 / 22

   Teaser Prep

   Hands on the foot bar

   4 springs · heavy

   Deep low core, open chest

   • · Push the bar down, chest opens
   • · Hips pull under, legs float
   • · Let go, reach · option: legs long

3. 3 / 22

   Series of Five

   Single, double, scissors, twist, lowers

   4 springs · heavy

   Core endurance, no break

   • · Lift high to spare the neck
   • · Empty the lungs each switch
   • · End with double-leg lowers

4. 4 / 22

   Footwork Series

   V, arches, toes, calf raises

   4 springs · heavy

   Heavy lower-body strength

   • · Press to completely straight legs
   • · Resist out AND in
   • · Finish with calf raises + stretch

5. 5 / 22

   Bridge Series

   Hinge, articulation, single-leg kicks

   4 springs · heavy

   Lift up, don't push back

   • · Heels on bar, knees over toes
   • · Roll down one bone at a time
   • · Keep hips level for single-leg kicks

6. 6 / 22

   The Hundred

   Short loops

   2 springs · red + blue

   Coordinate breath and movement

   • · Tabletop, legs over or under bar
   • · In 5 pumps, out 5 · 10 sets
   • · Carriage still, chest lifted

7. 7 / 22

   Coordination

   2 springs · red + blue

   It has some parts to it

   • · Curl: arms + legs extend together
   • · Cross the legs 1-2-3, knees in
   • · Then elbows bend, head lowers · x4

8. 8 / 22

   Short Spine

   Long loops · headrest down

   2 springs · red + blue

   Inversion with assist

   • · Legs to an L, deepen the stretch
   • · Roll up onto the shoulder blades
   • · Small diamond, roll down the middle

9. 9 / 22

   Plow

   Seated · legs thru blocks

   1 spring · red

   Posture - sit really tall

   • · Bend the knees if that helps
   • · Straight-arm push behind the hips
   • · Don't lean forward on the press

10. 10 / 22

    Seated Arm Work

    C-scoop curls + single-arm row

    1 spring · red

    Arms and core linked by breath

    • · Roll low - think hundred position
    • · Elbows high for curls
    • · Row one arm back, legs stay still

11. 11 / 22

    Long Stretch

    Plank · hands on bar

    1 spring · red

    Scooped beats drooped

    • · Foot where headrest meets blocks
    • · Push out only as far as stable
    • · Chest forward to close · knee mod

12. 12 / 22

    Elephant

    Round back

    1 spring · red

    Pike prep + hamstrings

    • · Ribs up, head down, toes lifted
    • · Carriage back, heels stay down
    • · Exhale pulls the feet under you

13. 13 / 22

    Offering + Shaving

    Taylor sit · short loops

    1 spring · red

    Co-contract arms and abs

    • · Press out, then open wide to a T
    • · Thumbs together, elbows overhead
    • · Lean slightly forward, neck long

14. 14 / 22

    Down Stretch

    Kneeling

    1 spring · red

    Up and wide with the chest

    • · Whole foot against the blocks
    • · Legs press back to the plank
    • · Come in by lifting, not forward

15. 15 / 22

    Long Box Pulling

    Pulling straps, triceps, arm circles

    1 spring · red

    Posterior chain

    • · Foot bar down, prone on long box
    • · Pull straps, then tricep kickbacks
    • · Finish with lift-open-lower circles

16. 16 / 22

    Teaser

    On the box · no straps

    2 springs · red

    A balance move, not power

    • · Enough box behind you to lie down
    • · Roll back, chest open, legs float
    • · 5 arm lifts · roll-downs · circles

17. 17 / 22

    Short Box Abs

    Round back + flat back

    2 springs · red

    Abs working, neck resting

    • · Feet under strap, sit tall
    • · Round back: hips roll, arms lift
    • · Tilt back with a long spine

18. 18 / 22

    Bow and Arrow

    Short box · twist

    2 springs · red

    Move the spine, not the hips

    • · One foot in the strap, stack hips
    • · Top arm up, bottom arm crosses
    • · Get low, exhale lift · both sides

19. 19 / 22

    Swimming

    Short box

    2 springs · red

    Glutes - booty, that's it

    • · Belly button mid-box, 3 points down
    • · Turned-out legs flutter kick
    • · Add opposite arm to leg · 10 count

20. 20 / 22

    Overhead

    Long loops

    2 springs · red

    Build it in three stages

    • · Pull arms down, THEN hips swing up
    • · Separate + flex, straight legs
    • · Roll down upper, middle, lower

21. 21 / 22

    Feet in Straps

    Leg circles, frog, straddle splits

    2 springs · red

    Pelvis still, legs free

    • · Circle both ways, meet in center
    • · Frog: heels together, press out
    • · Finish with big straddle splits

22. 22 / 22

    Push-Up

    Off the machine

    on the mat

    Traditional finish

    • · Shoulders over wrists, lean forward
    • · Whole shape lowers, chest to mat
    • · Exhale up · x10, shrink range if hot