Reformer level 1

footwork series​:

• toes

• arches

• heels

• tendon stretch

hundred

leg circles​ & frog ​

short box series:

• round

• flat

• side-to-side

• twist

• tree

stomach massage series:

• round

• hands back

• reaching

• twist

long stretch series:

• elephant

knee stretch series:

• round

• arched back

• knees off

running

pelvic lift​

Reformer level 2

footwork series​:

• toes

• arches

• heels

• tendon stretch

hundred

short spinal massage

coordination

swan dive on barrel

Long box series:

• Pull straps

• T ​

• Backstroke

• Teaser

short box series:

• round

• flat

• side-to-side

• twist

• tree

long stretch series:

• long stretch

• down stretch

• up stretch

• elephant

stomach massage series:

• round

• hands back

• reaching

• twist

• tree

semi circle

Leg circles /Long Spine

knee stretch series:

• round

• arched

• knees off

running

pelvic lift​

side split

front split

Reformer level 3

​footwork series​:

• toes

• arches

• heels

• tendon stretch

hundred

overhead

coordination

rowing I-VI:

• into sternum

• from the chest

• from the hips

• shave

• hug

1 Long box series:

• Swan Dive

• Pull straps

• T ​

• Backstroke

• Teaser

• Breaststroke

• Horseback

long stretch series:

• long stretch

• down stretch

• up stretch

• elephant

• arabesque 1, 2, 3

• Long back stretch

stomach massage series:

• round

• hands back

• reaching

• twist

• tree

tendon stretch

short spinal massage

headstand

headstand up

semi circle

chest expansio

thigh stretch

backbend

high bridge

swakati/arm circles/curl

snake/twist

corkscrew

control balance

mermaid

2 Long box:

• grasshopper

• rocking

• swimming

short box series:

• round

• flat

• side-to-side

• twist

• tree

long spine massage

Leg circles /Long Spine

knee stretch series:

• round

• arched

• knees off

running

pelvic lift​

balance controls:

• push up

• leg pull

• star

side split

front split/front thigh split

russian split