Functional
A functional-patterns reformer session.
As it reads on the watch
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1 / 10
Single-Leg Footwork
One foot centered on the bar
2 springs · red
Unilateral squat pattern
- · Pelvis level, knee tracks the toes
- · Press to straight, resist back in
- · x10 each side, then both feet
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2 / 10
Bridge + March
Heels on the bar
2 springs · red + blue
Hinge + anti-rotation
- · Hips up in one piece
- · March: knee floats, hips level
- · Press out an inch, drag back
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3 / 10
Scooter
Standing · one foot on carriage
1 spring · red
Lunge drive, like skating
- · Standing knee bent, chest low
- · Push back through the heel
- · Hips square · x10 each side
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4 / 10
Standing Side Splits
One foot on the platform
1 spring · red
Lateral hips + inner thigh
- · Feet wide, arms out to a T
- · Slide out slow, squeeze home
- · Stay tall - no tipping forward
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5 / 10
Skater Squats
Same setup, add a squat
1 spring · red
Power from the outside leg
- · Sit low as the carriage opens
- · Drive up to standing tall
- · Arms counter the push · x8
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6 / 10
Squat + Row
Standing at the back
1 spring · blue
Pull pattern, full body
- · Hinge, sit the hips back
- · Row: elbows sweep past the ribs
- · Stand tall between reps
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7 / 10
Kneeling Chest Press
Facing away · straps
1 spring · blue
Push pattern, tall kneeling
- · Knuckles forward at the ribs
- · Press without leaning forward
- · Slow return - that's the rep
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8 / 10
Knee Stretches
Knees off · running man
1 spring · red
Hip power, core stiffness
- · Hover the knees an inch
- · Quick pumps, quiet upper body
- · 3 sets of 10
-
9 / 10
Elephant
Single leg to arabesque
1 spring · red
Hamstrings meet balance
- · One leg lifts long behind you
- · Standing leg pushes and pulls
- · Hips stay square · x6 each
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10 / 10
Mermaid
Side stretch finisher
1 spring · blue
Breathe into the side body
- · Press out, reach over the ear
- · Spiral the chest to the bar
- · Exhale home · both sides