Winter 2021 Reformer classes

This is the SECRET PAGE for the Winter 2021 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!)

Class 6 honored a body part! We had a strong student coming to class with ‘behind the knee pain.” The rule of thumb: stay off “the situation.” For cranky knees: 

  • yes, move them
  • listen to what the knee tells you regarding “load” — you can always do a lighter spring weight for footwork.
  • Avoid: single leg exercises (too easy to irritate it further)
  • Avoid: leg straps (not enough stability)

We still did an entire hour! Footwork, running, 100, evil abs, horse back rowing & rotations, backward row sequence on the long box, seated rotations, side stretches and short box series with special notes about how to open the upper back. We ended with a swan sequence on the long box. 

PS: Joe often used his Ladder Barrel for Swan exercises.

Click here for Class 6 video

 

Class 5 begins with classical footwork, moving on to the “evil abdominal” series broken up into sections, with different exercises than Class 4. I like breaking up the exercises so that your upper abs can recover — we’re working on using your upper abs to peel the top of the shoulder blade off the carriage. (bottom of the blade stays tacked down!)

More fun: we did a tutorial of Hug a Tree and Chest Press from the Front Rowing series in several postions:

  • Seated on the box Note: if you prefer this position, you have the option to raise your pulleys as high as they’ll go. “Classical style” is lowered down for all other exercises
  • Seated on the carriage This is often called “the preferred position” — legs can be straight or cross legged. If this feel crappy on your back…..choose a different position.
  • Standing If you own arm springs, compare this series using the reformer to the same series with the arm springs. Feels different! Traditionally, we set the arm springs at shoulder height, but it’s ok to try a lower setting. Go by what your shoulder tells you!

Class ended with: ballet stretches using your long box on the carriage. These are traditionally done using a Ladder Barrel, but who has space for that?!

Click Here for Class 5 video

Class 4 begins with standing rolldowns and some shoulder stability work against the long box. Fab for building bone density in your mid/upper back and building stability around your shoulder girdle….so that you can bear more upper body weight in advanced exercises.

More fun: this class also includes Evil Ab series broken into sections and backward row on the long box. We did SO MUCH stimulation of the ribcage that the T-lift of the upper back was AMAZING.

Click Here for Class #4

Class 3 alternates between upper body weight bearing and non-upper body weight bearing. Handy for days when you want to baby your wrists a bit. Single-leg footwork; Full Short Box series; no Long Box today. We finished with leg straps, with a focus on when to stabilize your pelvis and when to move it.

Click Here for Class #3

Class 2 has a breath focus, great for days when you need some help dispelling stress/anxiety. Lots of Long Box in this workout!

Click Here for Class #2

Class 1 starts with standing work using short box – a nice change for days when you don’t feel like starting your workout in supine position. We stretched a lot to get rid of any stuck spots from the Holiday Hiatus.

Click Here for Class #1

joe and bathing beauty
Joe teaching a bathing beauty. (Courtesy of Elaine Ewing, Sean Gallagher and The JH Pilates Source™)
joe guillotine
Joe, adding his body weight to a student doing leg press on the Guillotine. Yeah, that’s some muscle work! Photo compliments of Sean Gallagher, Elaine Ewing, and JH Pilates Source™

romana bicycle

Romana Kryzanowska performing Bicycle. She’s in her mid-70’s here!

romana side bend

Romana as a teen, working with Joe

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
Joe chair
Joe invented LOTS of different pieces of exercise equipment. The Wunda chair is quite advanced, as it supplies zero support for your spine — the student must provide their own support via the powerhouse.
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!