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

The exercises are:
Down Stretch, Cardio Plank & Cardio Plank Pike.

The focus is:
Down 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) 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) 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.

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

You will need:

A Reformer.
This sequence is part 9 of 9 segments of the Reformer xxii Class.