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

The Warm Up exercises are:
Neutral Pelvis & Supine Neutral Spine, Supine Magic Circle Squeezes I, Pelvic Roll Up with Overhead Arms, Preparation for Abdominals & Preparation for Twist, & Side to Side.

The focus is:
Neutral Pelvis & Supine Neutral Spine: Establishing supine neutral pelvis & spine awareness.
Supine Magic Circle Squeezes I: Activation of leg adductors (inner thighs).
Pelvic Roll Up with Overhead Arms: Spinal articulation, & the activation of lower abdominals, glutes, hamstrings (back of thighs), & leg adductors.
Preparation for Abdominals: Spinal flexion & leg adductors.
Preparation for Twist: Spinal flexion & rotation, & leg adductors.
Side to Side: Spinal rotation, balance challenge, & leg adductors.

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

You will need:
A Reformer, Long Foam Roller & Magic Circle.

This sequence is Part 1 of 11 segments of the Reformer xi Class.