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

The Leg & Footwork exercises are:
Parallel Heels, Parallel Heels Load Transfer, Parallel Heels Single Leg, Parallel Toes, Parallel Toes Midrange Heel Lowers, Parallel Toes Midrange Alternating Heel Lowers, VMOs, Progressive Flex & Rise, & Walking I, II, III.

The focus is:
Parallel Heels: Hip disassociation, & activation of quadriceps (front of thighs), glutes, & dorsiflexors (front of lower leg & ankle).
Parallel Heels Load Transfer & Parallel Heels Single Leg: Hip disassociation, pelvic stability, & activation of quadriceps, glutes, & dorsiflexors.
Parallel Toes: Hip disassociation, & activation of quadriceps, glutes, & plantar flexors (back & side of lower leg, & underneath of feet).
Parallel Toes Midrange Heel Lowers & Parallel Toes Midrange Alternating Heel Lowers: Hip disassociation, pelvic stability & activation of quadriceps, & plantar flexors.
VMOs: Hip disassociation, medial rotation of the thighs, & activation of eccentric vastus medialis obliquus (inner side of quadriceps near your knee), & plantar flexors.

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

You will need:
A Reformer.

This sequence is part 3 of 11 segments of the Reformer xi Class.