Helen Tardent from Pilates Moves & Emergy Pilates guides you through an advanced level Reformer & Small Apparatus sequence.

The Leg & Footwork I exercises are:
Wide Heels, Wide Toes, V-Toes & VMOs with the Theraband.

The focus is:
Wide Heels with TheraBand: Hip disassociation, lateral rotation of the thighs, & activation of quadriceps (front of thighs), leg adductors (inner thighs), dorsiflexors (front of lower leg & ankle); trapezius, serratus anterior, pectoralis minor & major (scapulothoracic joint external rotation & protraction), anterior & middle deltoid (flex & abduct your upper arm), & biceps (front of upper arm).
Wide Toes & V-Toes TheraBand: Hip disassociation, lateral rotation of the thighs, & activation of quadriceps, leg adductors, plantar flexors (back & side of lower leg, & underneath of feet); trapezius, serratus anterior, pectoralis minor & major, anterior & middle deltoid, & biceps.
VMOs: Hip disassociation, medial rotation of the thighs, & activation of eccentric vastus medialis obliquus (inner side of quadriceps near your knee), plantar flexors; & posterior deltoid (horizontal abduction, which involves the back of your shoulders).

This sequence is suitable for:
Low-risk apparently healthy advanced Pilates Reformer instructors & students.

You will need:
A Reformer & TheraBand

This sequence is Part 1 of 7 segments of the Reformer xxviii Class.