Autumn 2020 Reformer classes

This is the SECRET PAGE for the Autumn 2020 Reformer class students; please don’t share the page or the links with other people. I’ll update it each week, after class has occurred. You won’t have to search in your emails for links — they’ll all live here!

How to get to the Zoom class (same info for all classes for the entire semester!)

Fall Semester Details:

  • Fall 2020 Semester will be 100% Virtual
  • Live classes will run Sept 28 – Dec 11 (no classes Veterans Day 11/11. We also take the week of Thanksgiving off)
  • Recorded classes will post for 1 week after each class, so if you miss class or want to repeat it, you can always access the link on this page.

In Fall 2020 Semester, we added a new focus: the anatomical neutral position for feet + legs.

Why? The alignment of your feet + legs dramatically affects the torque experienced in your low back (lumbar curve) and sacrum. Working in neutral helps reduce the torque, keeping your low-back happy. Also, working in “anatomical neutral” helps balance out the musculature of your inner + outer thighs. More strength, nice shape!

Class #8 Thur 10/22: we only did a few brand new exercises today — corkscrew with strap, kneeling twists and push ups against the long box. Buuuuut, we did lots of exercises “inchworm style” to get more juice out of them.

Here’s a list of the exercises we broke down to moving in 1″ increments:

  • Knee stretch round
  • Knee stretch flat
  • Eve’s Lunge
  • Scooter
  • long box pull straps
  • long box letter T
  • short box round
  • short box flat
  • short box hinge forward
  • short box stab a viking
  • short box climb a tree

Speaker Video

Gallery Video 

Class #7 Tue 10/20: We started with “Iron Legs,” a version of footwork that helps develop the stabilizing musculature around your knees. The Devil in the Details: don’t swivel so far that you loose your tush connection on the carriage. If your knees complain at all, you’re swiveling too far!

Other exercises featured in this workout: back stroke, backward rowing (round & flat) forward rowing (hug and shave) Leg straps with squishy ball, triceps isolations, lunge series and front split. No short box in this class.

I’m getting a corruption error on the speaker view of this class — the gallery view recording seems fine. Posting both, in case something magical happens to the speaker view video –I’ve posted a ticket to the Zoom gods.

Speaker View (seems corrupted)

Gallery View (seems usable!)

Class #6 Thur 10/15: Lots of slow-motion stops today! I love Short Box in slow-mo! New exercises: rollover, corkscrew, Helicopter and beginning Teaser on the Box.

Rollover is harder than short spine (no springs assisting you) yet easier than “Overhead” — we’ll add that one later. Be mindful of how many “up & over” exercises you do in one workout — too many = low back seizing up afterward. A good conditioning move: Corkscrew — use your scoop! 

Helicopter is great for building neural pathways — your brain has to be involved. Also: nice stretch!

Teaser on the box: for now, keeps the hands/handles behind your hips. The farther forward you pull them, the less control you’ll feel.

Speaker View

Gallery View

Class #5 Tue 10/13: Mostly bi-lateral work today plus LOTS of slow-motion play. Da-ang, the stabilizer muscles around my shoulder girdle felt that SLOW work. Short Box made a return, also with slo-mo options.

We also played a bit with finding out whether your body prefers: parallel feet/legs or V feet/legs. About 40% of my students: not a big preference. 60% DO feel a big preference — go with what feels better in your low back/sacrum zone. 

Speaker View

Gallery View 

Class #4 Thur 10/8: this class features lots of unilateral work (one-sided) plus slow-motion work to get more muscles to fire up. We also started working on teaser.

Speaker View

Gallery View

Class #3 Tue 10/6: this class features the “Evil Abdominals” series, long box using the pulley posts, Lunge series and archival exercise called “Round Stretch.”

Speaker View

Gallery View

Class #2 Thur 10/1: Romana Short Series in real time (takes 20 minutes) + Anatomical Neutral + Short Box + Leg Straps on the heavier spring option. We didn’t futz with the footbar this time — just go with your preferred options from Class #1.

Speaker View

Gallery View

Class #1 Tue 9/29: Romana Short Series + Anatomical Neutral + Short Box + Leg Straps. We also played with the option of using the footbar high or low for different exercises — this can be useful if you have a short torso or are petite in height.

Speaker View

Gallery View

Spring Notes:

Peak springs: Red = Extra Heavy; Yellow = Heavy; Blue = Medium; Green = Light

BB Springs: Red = Heavy; Blue = Medium; Yellow = Light

Spring Settings for Exercises We’ve done this semester:

  • Footwork: all springs or drop 1
  • Side-lying Footwork: 1 Red + 1 Blue for all spring manufacturers
  • Iron Legs Footwork
    • Peak Springs: 2 Yellow + 1 Red
    • BB Springs: 2 Red + 1 Blue
  • Bridging
    • Peak Springs: 1 Red + 1 Blue + 1 Yellow
    • BB Springs: 2 Red + 1 Blue (if that feels too heavy, swap the Blue for a Yellow)
  • 100
    • Peak Springs = 1 Red + 1 Blue (heavier option: 1 Red + 1 Yellow)
    • BB Springs = 1 Red + 1 Blue (heavier option: 2 Red)
  • Rolldown facing the pulleys: 1 Red + 1 Blue for all spring manufacturers
  • Coordination
    • Peak Springs = 1 Red + 1 Blue (heavier option: 1 Red + 1 Yellow)
    • BB Springs = 1 Red + 1 Blue (heavier option: 2 Red)
  • Backward Row (round + flat)
    • Peak Springs: 1 Yellow
    • BB Springs: 1 Red
  • Forward Row (Hug a Tree + Shaving)
    • Peak Springs: 1 Yellow
    • BB Springs: 1 Red
  • Long Stretch
    • Peak Springs = 1 Red + 1 Green (lighter option: 1 Red only)
    • BB Springs = 1 Red + 1 Yellow (lighter option: 1 Red only)
  • Down Stretch
    • Peak Springs = 1 Red + 1 Green (lighter option: 1 Red only)
    • BB Springs = 1 Red + 1 Yellow (lighter option: 1 Red only)
  • Up Stretch
    • Peak Springs = 1 Red + 1 Green (lighter option: 1 Red only)
    • BB Springs = 1 Red + 1 Yellow (lighter option: 1 Red only)
  • Elephant & 1-Leg Elephant
    • Peak Springs = 1 Red + 1 Green (lighter option: 1 Red only)
    • BB Springs = 1 Red + 1 Yellow (lighter option: 1 Red only)
  • Knee Stretch Round/Flat/Knees Off:
    • Peak Springs = 1 Red + 1 Yellow (lighter option: 1 Red + 1 Blue)
    • BB Springs = 2 Red (lighter option: 1 Red + 1 Blue)
  • Running:
    • Peak Springs = 1 Red + 1 Yellow + 1 Blue
    • BB Springs = 2 Red + 1 Blue (always ok to drop a spring)
  • Long Box Pull Straps + Letter T + Seated Rotations
    • Peak Springs = 1 Yellow
    • BB Springs = 1 Red (lighter option for BB: 1 Blue + 1 Yellow)
  • Long Box Upper Body moves: criss-cross row + biceps curls + parallel row
    • Peak Springs = 1 Yellow + 1 blue
    • BB Springs = 1 Red + 1 Yellow
  • Long Box Upper Body moves: straight arm pull back – alternating 1 arm
    • Peak Springs = 1 Blue
    • BB Springs = 1 Blue
  • Long Box Seated Sideways: rotations
    • Peak Springs = 1 Yellow
    • BB Springs = 1 Red
  • Long Box Seated Sideways: Swakatee (1-arm pull and arch)
    • Peak Springs = 1 Green
    • BB Springs = 1 Yellow
  • Short Box
    • Peak Springs = 2 Yellow + 1 Red
    • BB Springs = 2 Red + 1 Blue
  • Leg Straps: Frog, Circles, Stag, Short Spine (use medium setting when using squishy ball under hips)
    • Peak Springs = medium setting is 1 Red + 1 Blue; heavy setting is 1 Red + 1 Yellow
    • BB Springs = medium setting is 1 Red + 1 Blue; heavy setting is 2 Red.
  • Front Split
    • Peak Springs = 1 Red + 1 Green
    • BB Springs = 1 Red + 1 Yellow
  • Eve’s Lunge
    • Peak Springs = 1 Red + 1 Green
    • BB Springs = 1 Red + 1 Yellow
  • Supine Arm Pulls (straight + Letter T)
    • Peak Springs = 1 Red + 1 Blue
    • BB Springs = 1 Red + 1 Blue
  • Evil Abs (single leg stretch, double leg stretch, single straight leg, double straight leg, helicopter)
    • Peak Springs = 1 Red + 1 Blue
    • BB Springs = 1 Red + 1 Blue
  • Long Box using Posts (pole pulls and shoulder stretches)
    • Peak Springs = 1 Blue
    • BB Springs = 1 Blue
  • Lunge Series (Eve, Scooter, Allen)
    • Peak Springs = 1 Red + 1 Green (Lighter option: 1 Yellow + 1 Green )
    • BB Springs = 1 Red + 1 Yellow (Lighter option: 1 Red only)
  • Round Stretch (part of Elephant series)
    • Peak Springs = 1 Red + 1 Green
    • BB Springs = 1 Red + 1 Yellow
  • Single Leg Footwork
    • Peak Springs = 1 Red + 1 Yellow + 1 Blue
    • BB Springs = 2 Red + 1 Blue
  • Backstroke
    • Peak Springs = 1 Red + 1 Blue
    • BB Springs = 1 Red + 1 Blue
  • Teaser
    • Peak Springs = 1 Yellow
    • BB Springs = 1 Red
airplane board
Famous opera diva Roberta Peters using the Airplane Board. Can you see how her feet are NOT level? The board highlights this, so she can work on right/left symmetry.

joe camping

pilates-headress-1
Joe, working with dancers who need excellent balance. They’re all using their SEAT! That piece of equipment is called a Pilates Headress!