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

The Leg & Footwork I exercises are:
Wide Heels, Wide Toes, V-Heels, Wide Toes, V-Toes with variations.
VMOs.
Progressive Flex & Rise, Walking I, II & III, & Hamstring Stretch.

The focus is:
Wide Heels & V-Heels with variations: Hip disassociation, lateral rotation of the thighs, quadriceps (front of thighs) & adductor (inner thighs) activation.
Wide Toes & V-Toes with variations: Hip disassociation, lateral rotation of the thighs, quadriceps, adductors & calf activation.
VMOs: Hip disassociation, medial rotation of the thighs, eccentric vastus medialis obliquus (inner side of quadriceps near your knee) & calf activation.
Walking I, II & III: Gastrocnemius stretch, soleus stretch & hip flexor stretch.
Hamstring Stretch: Gastrocnemius stretch, hip flexor stretch & co-activated hamstring stretch.

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

You will need:
A Reformer.

This sequence is one segment of the Reformer xxxviii Class.