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

The exercises are:
Long Stretch, Cardio Plank & Cardio Plank Pike, Cardio Plank Bent Knee Cross, Cardio Plank Open Knee Side Bend, & Elephant.

The focus is:
Long Stretch: Activation of the muscles of your palms to co-activate your wrist joint complex; co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your torso; activation of serratus anterior to stabilise your scapula; activation of anterior deltoid, pectoralis major & coracobrachialis (shoulder flexors, which are involved in pushing your carriage away); & activation of latissimus dorsi, teres major & posterior deltoids (shoulder extensors, which are involved in pulling your carriage in).
Cardio Plank: (1) Lunge: Stretching of your hip flexor on the leg on the Reformer, & eccentric gluteal activation on your supporting leg; (2) Plank: Activation of the muscles of your palms to co-activate your wrist joint complex; co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your torso; activation of serratus anterior to stabilise your scapula; & flowing movement to raise your heart rate.
Cardio Plank Pike: (1) Lunge: Stretching of your hip flexor on the leg on the Reformer, & eccentric gluteal activation on your supporting leg; (2) Pike: Activation of the muscles of your palms to co-activate your wrist joint complex; activation of spinal flexors (rounding your spine); & flowing movement to raise your heart rate.
Cardio Plank Bent Knee Cross: (1) Lunge: Stretching of your hip flexor on the leg on the Reformer, & eccentric gluteal activation on your supporting leg; (2) Bent Knee Cross: Activation of the muscles of your palms to co-activate your wrist joint complex; activation of obliques (lateral flexors & rotators, which are involved in rotating & bending your spine sideways) & spinal flexors; & flowing movement to raise your heart rate.
Cardio Plank Open Knee Side Bend: (1) Lunge: Stretching of your hip flexor on the leg on the Reformer, & eccentric gluteal activation on your supporting leg; (2) Open Knee Side Bend: Activation of the muscles of your palms to co-activate your wrist joint complex; activation of obliques, & flowing movement to raise your heart rate.

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

You will need:
A Reformer.

This sequence is part 8 of 8 segments of the Reformer xxii Class.