reformer 48 min · 15 moves

Foundations II

An advanced progression of Foundations.

As it reads on the watch

  1. 1 / 15

    Roll-Up + Teaser

    Warm-up · legs long

    4 springs · heavy

    You know this one - go deeper

    • · Exhale roll up, hold the C-scoop
    • · Teaser prep: legs reach long
    • · Float, let go of the bar · x5

  2. 2 / 15

    Footwork

    Single leg · V, arches, toes

    4 springs · heavy

    Foundations footwork, halved

    • · Free leg holds tabletop
    • · Even pressure through the foot
    • · Finish: both-feet calf raises

  3. 3 / 15

    Bridge Series

    Single-leg articulation

    4 springs · heavy

    Level hips on one leg

    • · One heel on the bar, roll up
    • · Free leg reaches to the ceiling
    • · 3 slow each side, no dipping

  4. 4 / 15

    The Hundred

    Short loops · legs long + low

    2 springs · red + blue

    Same hundred, lower legs

    • · Legs together at 45 degrees
    • · In 5 pumps, out 5 · 10 sets
    • · Back stays glued - or lift legs

  5. 5 / 15

    Coordination

    Full sequence + reverse

    2 springs · red + blue

    Same dance, faster tempo

    • · Arms + legs extend together
    • · Cross 1-2-3, knees in, elbows
    • · Last 2: reverse the order

  6. 6 / 15

    Long Spine

    Progression of short spine

    2 springs · red + blue

    Straight legs all the way

    • · Press out, legs lift to 90
    • · Lift up in one piece, no roll
    • · Separate, roll down the middle

  7. 7 / 15

    Serve the Tray

    Tall kneeling · straps

    1 spring · blue

    Balance while the arms serve

    • · Kneel tall, hips over knees
    • · Palms up, serve the tray forward
    • · Bend the elbows home, ribs still

  8. 8 / 15

    Salute + Circles

    Tall kneeling · straps

    1 spring · blue

    Shoulders without shrugging

    • · Salute: press from the temples
    • · Circle: reach, open, pull down
    • · Lean nowhere - the core holds

  9. 9 / 15

    Up Stretch

    Long stretch, leveled up

    1 spring · red

    Pike, plank, pike

    • · Hips high, head between arms
    • · Roll out to one long plank
    • · Exhale fold back to the pike

  10. 10 / 15

    Down Stretch Flow

    Kneeling to plank waves

    1 spring · red

    Link the shapes with breath

    • · Down stretch: chest up and wide
    • · Tuck the toes, float to plank
    • · Knees down, repeat · x5

  11. 11 / 15

    Long Box Pulling

    Pulling straps + T + swan

    1 spring · red

    Stronger pull, higher lift

    • · Pull to the hips, chest rises
    • · T: wide arms, squeeze the back
    • · Hold the last lift 4 counts

  12. 12 / 15

    Backstroke

    Long box · straps

    1 spring · red

    Circle with control

    • · Reach up, open, circle, hold
    • · Pause with everything at 45
    • · Bend home without dropping

  13. 13 / 15

    Teaser with Straps

    Long box

    1 spring · blue

    Straps resist AND assist

    • · Roll up as the arms press down
    • · Hold the V, lift the chest
    • · Roll down slower than you rose
    • · x3, then let go of the straps

  14. 14 / 15

    Climb-a-Tree

    Short box · single leg

    2 springs · red

    One leg, full roll-down

    • · Climb up the leg to sit tall
    • · Walk down as you roll back
    • · Climb back up · both sides

  15. 15 / 15

    Push-Up + Pike

    Off the machine

    on the mat

    Finish stronger than day one

    • · 10 push-ups, chest low
    • · Pike the hips, walk to the feet
    • · Roll up to standing - done