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

The Gluteal exercises are:
Four Point Kneeling off Elbows: Single Leg Lift Back & Side, & Seated Glute Stretch.

The focus is:
Co-activation of the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your torso & neck; activation of serratus anterior to stabilise your scapula; activation of anterior deltoid & pectoralis major (shoulder flexors, which are involved in supporting your upper torso); gluteal & hamstring activation, & centre of gravity changes.
Seated Glute Stretch: co-activated gluteal stretch.

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

You will need:
A Reformer, Reformer Box & a Chi Ball.

This sequence is Part 6 of 8 segments of the Reformer xxxix Class.