reformer 44 min · 30 moves

Core Base

Core-centered reformer session transcribed move-by-move from a live class.

As it reads on the watch

  1. 1 / 30

    Squat + Row

    Standing warm-up

    1 spring · blue

    Footwork, but standing

    • · Start facing back: bodyweight squats
    • · Short loop or step back = harder
    • · Add one-arm rows, 10 each side

  2. 2 / 30

    Plie + Twist

    Facing the machine

    1 spring · blue

    Chest and obliques together

    • · Wide stance, arms out to a T
    • · Exhale sit low and hug a tree
    • · Interlace hands, elbows high
    • · Stay low, rotate away from ropes

  3. 3 / 30

    Squat Press + Plank

    Leg taps, then elbow slides

    1 spring · blue

    Push pattern and shoulder stability

    • · Deep squat, inside hand on block
    • · Press and alternate leg taps
    • · Forearms down, hold the blocks
    • · Elbows press forward · 10-15 reps

  4. 4 / 30

    Kneeling Arm Pulls

    Straight-arm pull + tricep

    1 spring · blue

    Back exercise, long spine

    • · Grip above clip, pull under shoulder
    • · Elbow squeezed high and stable
    • · Kick straight back
    • · Free hand wraps the headrest

  5. 5 / 30

    Side-Lying Leg Series

    First side

    1 spring · blue

    Move the leg, nothing else

    • · Sweep front to back, hips stacked
    • · Bend knee in, kick to foot bar
    • · Leg long: two pulses up
    • · Swing forward/back · 4 rounds

  6. 6 / 30

    Riser Pull-Ups

    Kneeling at the back

    1 spring · blue

    A pull movement

    • · Knees on blocks, walk to the back
    • · Hips low, chest lifted
    • · Chest forward, elbows lengthen

  7. 7 / 30

    Standing Flow

    Round 2

    1 spring · blue

    Find center again

    • · Repeat squats, feel left/right
    • · Step back until the rope is taut
    • · Rows: narrow elbow or wide
    • · Move evenly through both sides

  8. 8 / 30

    Plie + Twist

    Round 2

    1 spring · blue

    Exhale as you rotate

    • · Low squat as arms come in
    • · Hold the last one low
    • · Rotate toward = no tension
    • · Rotate away = all the tension

  9. 9 / 30

    Squat Press + Plank

    Second side

    1 spring · blue

    Same plank, new challenge

    • · Other hand presses, tap legs back
    • · Chest low, alternate legs
    • · Bend the knees, push out, pause
    • · Hips tucked, chest bone up

  10. 10 / 30

    Kneeling Arm Pulls

    2nd arm

    1 spring · blue

    Four-point kneeling = plank prep

    • · Higher on rope = heavier
    • · Straight-arm pull by the hip
    • · Change the grip to go lighter
    • · Then elbow high, kick back

  11. 11 / 30

    Side-Lying Leg Series

    2nd side

    1 spring · blue

    Glute endurance

    • · Sweep with maximum range
    • · Knee bend + kick to the foot bar
    • · Up-up, swing forward
    • · Up-up, swing back · 4 sets

  12. 12 / 30

    Riser Pull-Ups

    Single arm

    1 spring · blue

    Step it up

    • · Walk all the way back again
    • · Pull one arm, switch when straight
    • · Back long, no leaning side to side

  13. 13 / 30

    Long Box Press + Swan

    Long box

    1 spring · blue

    Push, then extend the spine

    • · Prone, head toward the foot bar
    • · Hands wide: press, then single arm
    • · Look up, lift, carriage comes in
    • · Pubic bone down · don't boomerang

  14. 14 / 30

    Box Core

    Chest lift, leg drop, criss-cross

    1 spring · blue

    Flexion, but not loaded

    • · Foot bar down first
    • · Chest lift over the box edge
    • · Chest drops as one leg drops
    • · Finish criss-cross: 4-4-3-3-2-2-1

  15. 15 / 30

    C-Scoop Arm Pulls

    Seated on box · straps

    1 spring · blue

    Pull evenly with both

    • · Roll back to the C-scoop, hold
    • · One arm high, one low · switch
    • · Add a leg lift to spice it up

  16. 16 / 30

    Double-Leg Stretch

    On the box · straps

    1 spring · blue

    Where you look matters

    • · One: bend the elbows
    • · Two: arms + legs reach together
    • · Gaze at the thighs, stay curled

  17. 17 / 30

    Leg Extensions

    Legs thru straps + twist

    1 spring · blue

    Core without neck load

    • · Hands behind head, legs thru straps
    • · Inhale legs out, exhale pull in
    • · Legs out: curl through center
    • · Legs in: rotate to a knee

  18. 18 / 30

    Swimming + Rail Pulls

    Long box

    1 spring · blue

    Opposite direction, then pull

    • · Flutter, then opposite arm/leg
    • · Forward: head can touch headrest
    • · Thumbs on TOP of the rails
    • · Drop all the way, pull chest thru

  19. 19 / 30

    Short Box Abs

    Round back + flat back

    1 spring · red

    Hips initiate, then brace

    • · Feet under strap, pull hips to heels
    • · Round: roll back, dive forward x4
    • · Lean first with a long spine
    • · Flat: lift arms, rise in one unit

  20. 20 / 30

    Side Bend + Glute Lift

    First side

    1 spring · red

    Side body, oblique, glute

    • · Foot in strap, toes turned down
    • · Side bend: inhale low, exhale up
    • · Both hands on the frame, square off
    • · Leg lifts, then circles both ways

  21. 21 / 30

    Short Box Abs

    Round 2

    1 spring · red

    Hips rock, arms lift

    • · It isn't the head or the chest
    • · Roll back, look to the toes
    • · Gaze toward the foot bar, not up
    • · Everything comes up as one

  22. 22 / 30

    Side Bend + Glute Lift

    2nd side

    1 spring · red

    Top hip rolls forward

    • · Toes down = butt + core, not hip
    • · Low as you can, lift while hooked
    • · Leg in line with the hip or behind
    • · Lift, then circle both ways

  23. 23 / 30

    Knee Stretches + Scooter

    First side

    1 spring · red

    Scooter prep to lower body

    • · Box in front, hands on bar
    • · Push back to straight legs
    • · Inside foot on, heel against box
    • · Get low: scooter pushes x8

  24. 24 / 30

    Knee Stretches + Scooter

    Second side

    1 spring · red

    Reciprocal patterns

    • · Repeat knee stretches, add tempo
    • · Single-leg switches, even out
    • · Opposite arm reaches as you push
    • · Stay low: scooter to finish

  25. 25 / 30

    Bridge Series

    Articulation, press-outs, march

    2 springs · red + blue

    Back body time

    • · Add blue, headrest down
    • · Roll up and down x3
    • · Stay up, hips nice and high
    • · March, then one big press

  26. 26 / 30

    Leg Lowers

    Straps near the heels

    2 springs · red + blue

    Earned hamstring length

    • · Hips stay down on the mat
    • · Inhale up, reach all the way down
    • · Feel the back body lengthen

  27. 27 / 30

    Leg Circles

    In straps

    2 springs · red + blue

    Alignment check-in

    • · Up, around, down · meet in middle
    • · Carriage bed = posture reminder
    • · Reverse the direction

  28. 28 / 30

    Frog Series

    Baby frog + swimming frog

    2 springs · red + blue

    Left and right together

    • · Heels together, toes apart
    • · Bend to a diamond, press out
    • · Bend, open to a V, close
    • · Reverse: open, diamond, press

  29. 29 / 30

    Peter Pan Legs

    Finisher in straps

    2 springs · red + blue

    A ninja leaping through air

    • · One leg long, one knee bends in
    • · Stay square in the torso
    • · One more each side

  30. 30 / 30

    Reformer Roll-Up

    Finisher

    2 springs · red + blue

    One is all you need

    • · Legs over the bar, arms up
    • · Tuck the chin, exhale all the way up
    • · Squeezy hug at the top