Rolling Down Simple Equipment Settings Roll Down Bar

Rolling Down - Simple Equipment Settings Roll Down Bar, Short Yellow Springs Groundwork Roll Up Starting position Facing roll down bar, seated 90 degrees legs together Movement & Breath E I E REPEAT Press roll down bar to chest level Press bar down Lift bar to chest level IE Press bar down to chest level and hold IE X 2 Roll down to mat I Breathe to prepare E Press bar to hips I Lift bar up E Press bar to hips REPEAT IE X 2 IE REPEAT Roll up to flexion Lengthen to vertical, keeping bar at chest height Teaching Cues Seated with bent knees Seated with legs apart or external rotation Alternate position: roll down with feet still against poles to encourage pelvis to move around heads of femurs Modifications Seated with bent knees Seated with legs apart Equipment Notes Springs can be attached at top of canopy or on slide bar to adjust resistance

Rolling Down - Small Contractions + Leg Lifts Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Seated 90 degrees, holding roll down bar at chest height Movement & Breath IE X 4 IE I E REPEAT IE IE X 2 IE Roll down to mat Curl up to thoracic flexion Small roll back Deepen flexion Hold thoracic flexion Lift R leg up towards bar Lower R leg down to mat Lift L leg up towards bar Lower L leg down to mat Roll up to forward flexion Lengthen to vertical, bar at chest height Groundwork Roll Up Single Leg Circle Single Leg Stretch Teaching Cues Inhale back “ 2 bones” As you lift the leg deepen the abdominals to stabilize the pelvis Modifications Equipment Notes

Rolling Down - Around the World Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Groundwork Neck Pull Short Box Rotation to Hinge Seated facing roll down bar, feet on upright bars, holding roll down bar at chest height Movement & Breath I E I Side bend to the R Roll down the R side of the spine Roll across the center to the left side in an thoracic flexion E Roll up left side of the spine and return to center REPEAT pattern beginning on the L side Teaching Cues Bar is parallel to collarbones Roll down the side of the spine rather than the side of the body Reach through the heels Modifications Reduce range of motion Equipment Notes

Rolling Down - Rolling Pin Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Seated facing roll down bar with feet on uprights, holding roll down bar at chest height Movement & Breath Pulses IE Hinge forward, maintaining bar at chest height IIEE X 2 Pulse hinge forward and up Rolling Pin IE I E REPEAT X 1 Roll down to mat Lift bar over chest Pull bar to chest, elbows wide Roll up as you press the bar down the body towards the ankles Lengthen to hinge Groundwork Neck Pull Short Box: Rolling Pin to Hinge Breathing: Rolling Pin Arms Teaching Cues The spine moves the bar Modifications Equipment Notes

Rolling Down - Lateral Stretch Equipment Settings Groundwork Roll Down Bar, Short Yellow Springs Starting position Seated facing roll down bar, feet on upright bars, holding the bar at chest height Movement & Breath IE I look Cross R leg over L leg Reach back on right diagonal in extension, over your R shoulder with focus towards floor E Return to center REPEAT Switch leg cross, repeat otherside Teaching Cues Teach spinal mechanic prior to teaching full pattern - rotation, lateral flexion, and extension Spine goes where the eyes go Long INHALE, quick dynamic EXHALE Modifications Equipment Notes

Rolling Down - Roll down with Side Stretch Equipment Settings Groundwork Roll Down Bar, Short Yellow Springs Starting position Seated facing roll down bar, L foot on upright, R foot crossed over, hips square to the front, R hand to the center of the roll down bar, L hand on the outside of the spring Movement & Breath I E IE stretch I roll E vertical Side bend to the L Roll down the L side of the spine Release L hand overhead Side bend to the R Breathe into the L side of the body as you deeper Sweep L hand back onto the outside of the Teaching Cues Breathe into the side of the body to create more space Oppositional energy: the arm reaches overhead and away as the legs reach to the bar Modifications down bar Roll up the L side of the spine, return to REPEAT X 2 REPEAT on the other side Equipment Notes

Kneeling - Presses + Tricep Presses Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Groundwork Supine Arm work (Reformer & Cadillac) Lifted kneeling facing roll down bar, hands on roll down bar (outside of springs) Movement & Breath Presses I Press bar to thighs E Lift bar up REPEAT IE Press bar to thighs IIEE x 4 Pulse bar to thighs IE Lift bar up Teaching Cues “Stand” up tall on knees to lengthen up and arms press down Modifications Tricep Presses IE Press bar to thighs I Bend elbows E Press arms to thighs REPEAT X 6 Equipment Notes Cushion sensitive knees

Thigh Stretch: Progressive Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Groundwork Chest Expansion Thigh Stretch Lifted kneeling facing roll down bar, hands on roll down bar outside of springs Movement & Breath E Hinge ¼ distance to heels I Return to lifted kneeling E Hinge ¼ distance to heels E Hinge ½ distance to heels E Hinge ¾ distance to heels E Full hinge to heels I Return to lifted kneeling REPEAT PATTERN I E REPEAT X 2 Full hinge to heels Return to lifted kneeling Teaching Cues Modifications Equipment Notes

Thigh Stretch w/ Extension Equipment Settings Roll Down Bar, Short Yellow Springs Starting position LIfted kneeling facing roll down bar, hands holding bar outside of springs Movement & Breath E I REPEAT X 2 Full hinge to heels Extend spine to full extension Lengthen spine to neutral Return to lifted kneeling Groundwork Chest Expansion Thigh Stretch with Extension Teaching Cues In extension, reach femurs forward and sternum back to avoid folding at the lumbar spine Modifications Omit Extension Equipment Notes The higher the springs are set, the more tension/support

Semi-Circle - Hip Folds + Pelvic Press Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Groundwork Pelvic Press Bridge Supine on mat, knees wrapped over roll down bar, feet on mat, hands on uprights w/ arms extended Movement & Breath Hip Folds I E REPEAT X 4 Fold at the hips, point feet Open hips, place feet on mat Pelvic Press I E REPEAT X 4 Roll up to pelvic press Roll down Teaching Cues Lower toe ball heel Keep even weight in the sacrum, work deep hip fold Modifications Equipment Notes

Semi-Circle Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Supine on mat, knees wrapped over roll down bar, feet on mat, hands on uprights w/ arms extended Movement & Breath I E I REPEAT X 2 REVERSE I E I REPEAT X 2 Fold at hips Roll up to shoulders Press hips open to suspended plank Reach feet out to mat Roll down to mat Groundwork Bridge Pelvic Press Semi-Circle (Reformer) Short Spine (Reformer & Cadillac) Teaching Cues Modifications Roll up to pelvic press Lift feet, lift plank to suspended plank Flex spine to bring knees toward chest Roll down to mat Place feet on mat Work the pieces, then work the flow Work the length of the springs Torso lifts higher before the hips Push into poles instead of pulling to anchor rib cage Equipment Notes

Waterwheel Equipment Settings Roll Down Bar, Short Yellow Springs Starting position Lifted kneeling facing the roll down bar, hands on bar outside of springs Movement & Breath Prep E I REPEAT X 3 Flex spine forward to bring bar to mat Roll up to vertical Waterwheel E Flex spine forward to bring bar to mat I Hinge back to Thigh Stretch position, sliding bar up the front body to chest height E Extend arms and pass through lifted kneeling to being the next repetition REPEAT X 2. Reverse X 3. Groundwork Rolling Pins: Short Box, Roll Down with Rolling Pin arms Cat - Simple Thigh Stretch - All Teaching Cues As you contract forward do not allow hips to move back towards heels Modifications Equipment Notes

Standing Footwork Equipment Settings Push Through Bar Top Loaded, Roll Down Bar OR Arm Springs Groundwork Footwork (Reformer) Starting position Standing facing springs Movement & Breath Parallel or Pilates V I Bend knees to lower E Return to standing Releve - Parallel or Pilates V E lift heels to stand on ball of foot I lower down to start Teaching Cues Only bend knees as far as torso remains upright and neutral, as if you were laying on the Reformer bed Modifications Releve to Plie - parallel or Pilates V E releve then bend knees to plie I lower to flat feet, straight legs Reverse Equipment Notes PTB provides the most stability, then the RTB, then arms springs

Standing Footwork - Hip Hike/Single Leg Equipment Settings Groundwork Push Through Bar Top Loaded, 1 Red Spring Starting position Standing facing PTB, off to one side so leg hangs off edge of mat, parallel Movement & Breath Hip Hike I E Lower gesture leg to hike opposite hip Return to start Hike gesture leg hip Return to start Single Leg Footwork I Bend standing leg E Return to start Teaching Cues Only bend knees as far as torso remains upright and neutral Focus is on hip stability Modifications Equipment Notes

Standing Footwork - Deep Squat Equipment Settings Groundwork Push Through Bar Top Loaded, 1 Red Spring Starting position Standing facing PTB, wide legs, externally rotated, hands on PTB Movement & Breath I E Bend knees and lean back away from PTB to lower into a deep squat Return to start position Variation: Weight Shift I Bend knees and lean back to lower into a deep squat EI Hold and shift weight from side to side relaxing through pelvis and hips E Return to start position Teaching Cues Heels remain down on mat Modifications Equipment Notes

Pelvic Tilt to Plank Equipment Settings Push Through Bar Top Loaded, 1 Red Spring Starting position Seated facing push through bar, feet on uprights, bar at chest w/ elbows wide Movement & Breath IE I E REPEAT IE IE IE X 2 REPEAT IE IE IE REPEAT Bend knees and slide onto your back, arms remain straight, feet stay connected to upright bars Pelvic tilt Release pelvic tilt Pelvic tilt Roll up to pelvic press Roll down to mat Straighten legs while keeping arms straight and press into a plank position Hold Bend at the knees and lower shape to mat Groundwork Bridge/Pelvic Press Breathing with arm pulls Semi-Circle Teaching Cues Focus on pelvic press articulation happening from the abdominals Modifications Equipment Notes

High Bridge Equipment Settings Push Through Bar Top Loaded, 1 Red Spring Starting position Supine on mat, feet on uprights, arms straight holding the push through bar Movement & Breath IE I E REPEAT I E IE IE REPEAT Extend legs, keeping arms extended press up into a plank position Bend elbows Straighten arms Bend elbows Extend spine and straighten arms Lower crown of head to mat, tuck chin to Chest Roll down through the shoulders Roll down through waist and pelvis Press through legs to seated position Groundwork Mat: Bridge, Swan, Rocking Push-Up Reformer: Pelvic Press, Pull straps, Chest expansion, Thigh stretch with extension Teaching Cues Modifications Equipment Notes

Mermaid Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Side Bend/Twist Sitting facing to the side of the Cadillac, outside ankle crossed over inside ankle, inside hand holding the push through bar Movement & Breath IE IE I E REPEAT IE IE IE Bend elbow and push the bar through Side bend towards the bar with the arm Straight, outside arm comes to overhead Lift the shape Deepen the side ben Lift to vertical, outside arm comes to side Outside arm lifts and side bend Rotate towards the bar, bringing the outside hand to the bar, walk inside hand Wide Lift the shape Deepen rotation I E REPEAT I Return inside hand to center of bar E Outside arm returns overhead IE Return to vertical REPEAT on the other side Teaching Cues Extended arm is be ear, think bicep to ear, while scapula remains stable Both sit bones are heavy on the mat Modifications Equipment Notes

Teaser Prep - Shoulder Stabilization Work Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Scapula Stability/Mobility Mid-back Series Seated 90 degrees on mat, facing roll down bar in the center of the mat Movement & Breath IE IE I E REPEAT IE IE REPEAT Lift arms overhead, contract forward Roll down towards mat, reaching for push through bar as you roll down, bend knees and place feet flat on mat Protract shoulders Retract shoulders Pull bar through the uprights overhead Elevate shoulders Depress shoulders Pull bar through the uprights overchest Pull bar through the uprights overhead Teaching Cues Modifications Equipment Notes

Teaser Prep - Rotational Work Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Criss Cross Supine, push through bar above chest and knees bent Movement & Breath IE I E REPEAT IE Bring R hand to the L side of the bar and reach L arm behind head, bringing it parallel to the R arm Rotate chest to the L, lifting bar up Rotate back to center, bar lowers down Cross L hand over to R side of the bar and reach R arm out to the side, bringing it parallel to the L arm REPEAT pattern on the other side IE Cross R hand over to L side of the bar and reach L arm out to wide second position I Rotate chest to the L, lifting bar up (increase rotation) E Rotate back to center, bar lowers down REPEAT IE Cross over to the other side REPEAT pattern on the other side IE Return R hand to the bar and L hand returns to the L IE Press bar through uprights to overhead Teaching Cues Rotate away from your PTB arm Modifications Equipment Notes

Teaser Prep - With Arm Pulls Equipment Settings Groundwork Push Through Bar Top Loaded, 1 Blue Spring Starting position Supine holding push through bar overhead, legs extended Movement & Breath IE Pull bar through uprights bringing bar over Chest IE X 2 Roll up to seated position, press bar up bringing arms parallel to ears IE X 2 Roll down IE Pull bar through uprights overhead IE Pull bar through uprights over chest IE X 2 Roll up to seated position, press bar up Bringing arms parallel to ears I Bend elbows wide, bar behind head E Lengthen arms, bar over head REPEAT 4 X IE X 2 Roll down IE Pull bar through uprights to overhead IE Pull bar through uprights over chest Teaching Cues Lengthen side seams As you bend the elbows sit up taller, shoulder blades glide down as the bar goes up Arms straighten only as far as scapular remain stable Modifications Equipment Notes

Teaser - With Alternating Leg Lifts Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Single leg circles Hamstring pull Supine on mat, holding push through bar over chest, legs extended Movement & Breath IE X 2 Roll up to seated position, press bar up bringing arms parallel to ears Lift R leg up Lower R leg down Lift L leg up Lower L leg down I E REPEAT X 4 IE X 2 Roll down to mat IE Pull bar through uprights overhead IE Pull bar through uprights over chest Teaching Cues Oppositional lines: up through head & down through pelvis, out through toes & back through abdominals Modifications Teaser with arm pulls Equipment Notes

Teaser - Full Teaser Equipment Settings Groundwork Push Through Bar Top Loaded, 1 Blue Spring Starting position Teaser (Mat), Teaser (Reformer) Supine, holding push through bar over chest, legs extended Movement & Breath I E REPEAT X 2 To Finish: E I Curl forward to thoracic flexion and lift legs to hover mat Roll up to full teaser Roll down to thoracic flexion with legs hovering off mat Lower to mat Teaching Cues Hover is known as hollow body position (Pic 2) Head and heels lift at the same time Head and heels touch at the same time Modifications Roll up to seated teaser, release bar and Flex forward towards feet Roll up to sit tall Teaser with arm pulls Teaser with leg lifts Equipment Notes Heavier spring = easier to lift up, harder to come down Lighter spring = harder to roll up & down

Reverse Push Through Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Rollup Back Rowing (Round + Flat) Seated back toward PTB, palms facing down, legs straight and adducted Movement & Breath I E I position Round forward with head down Hold and lift bar up slightly Press bar back down and articulate to start Teaching Cues Avoid overextending lumbar and cervical spines REPEAT X 3 Modifications Equipment Notes

Push Through - Simple Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Spine Stretch Forward Seated facing PTB, holding bar at chest height Movement & Breath IE Press bar up to forward hinge IIEE X 2 Pulse hinge up IE Return to center, bar at chest level IE Flex spine forward, push bar through IIEE X 2 Pulse progressively forward IE Return to center, bar at chest level REPEAT Teaching Cues Move from your center rather than from your shoulders Pulse to deepen rather than to bounce in + out of stretch Modifications Legs can be bent to accommodate tight hamstrings, enabling client to sit on sits bones Equipment Notes

Push Through - Saw Variation 1 Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Saw (Mat), Saw (Reformer) Seated facing push through bar with feet on uprights, hands on bar Movement & Breath I E I Press bar forward to hinge Flex back, bring bar to chest height Lift R arm off the bar and reach towards the back diagonal, focus follows hand E Flex forward, bringing R hand towards the outside of the left foot as you reach the left arm up IIEE X 2 Pulse to deepen rotation Reach R arm back to diagonal, focus follows E Return R arm to bar, maintain spinal flexion REPEAT on the other side Teaching Cues Both sit bones are heavy on the bed Modifications I Equipment Notes

Push Through - Saw Variation 2 Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Groundwork Saw (Mat), Saw (Reformer) Seated facing push through bar, feet on uprights, bar at chest level Movement & Breath IE IE IE IE Flex forward w/ straight arms Cross R hand over to L side of bar Reach L hand back open chest to L Lift as you rotate chest to center Deepen and rotate to the L Circle L arm up and over to R side of bar Reach R hand back as you open chest R Lift as you rotate chest to center Deepen and rotate to the R Return R hand to R side of bar, slide L hand back to the L Return to vertical, bar at chest w/ elbows bent Teaching Cues Maintain weight even on both sits bones Spine follows focus Modifications Slight bend in knees or external rotation Equipment Notes

Cat - Simple Equipment Settings Push Through Bar Top Loaded, 1 Red Spring Starting position Kneeling facing PTB, hands shoulder width apart, elbows bent slightly so PTB is on a diagonal Movement & Breath E poles I over E I Flex spine fully to press PTB through the Move into spinal extension, keeping hips knees Begin to articulate back up Return to start position Groundwork Cat/Cow Swan (all) Waterwheel Teaching Cues Keep weight centered over knees so it’s not resting in the shoulders on extension Modifications REPEAT X 3 Equipment Notes

Cat - Rotation Equipment Settings Push Through Bar Top Loaded, 1 Red Spring Starting position Groundwork Cleopatra Kneeling facing PTB, elbows bent slightly so PTB is on a diagonal, R hand on bar, L hand cross under R, palm up grabs bar Movement & Breath E I poles Flex spine fully to press PTB through the Move into spinal extension as you rotate to the right, keeping hips over knees Begin to articulate back up Return to start position REPEAT X 3. Switch Sides Teaching Cues Keep weight centered over knees so it’s not resting in the shoulders on extension Modifications Equipment Notes

Swan - No Spring Equipment Settings Push Through Bar - no springs Starting position Groundwork Flight Swan (all) Prone, PTB centered between poles, arms extended hands on PTB Movement & Breath I E Press down into hands to extend the spine, rising up and bringing the PTB toward body Return to start position Teaching Cues REPEAT X 5 Modifications Equipment Notes

Rocking Swan Equipment Settings Push Through Bar - no springs Starting position Groundwork Flight Swan (all) Prone, PTB centered between poles, arms extended hands on PTB Movement & Breath I E Press down into hands to extend the spine, rising up and bringing the PTB toward body Rock the body forward to lower the chest and bring legs up into full hip extension Teaching Cues Avoid overextending lumbar and cervical spines Think length before height REPEAT X 5 IE Return to start position Modifications Equipment Notes

Full Swan Equipment Settings Push Through Bar Top Loaded, 1 Red Spring Starting position Groundwork Flight Swan (all) Prone, PTB centered between poles, arms extended hands on PTB Movement & Breath I E Bend elbows wide to bring PTB over back of head, push up to straight arms and extend spine fully Lower torso, bend elbows wide to bring bar over back of head and return tot start Position REPEAT X 3 Teaching Cues Avoid overextending lumbar and cervical spines Think length before height Modifications Equipment Notes

Short Spine - Double Leg Equipment Settings Push Through Bar Top Loaded, 1 Blue Spring Starting position Standing facing away from Cadillac hands on upright bars Movement & Breath DOUBLE LEG IE Plie, placing sitting bones on mat IE Contract back, reaching for push through Bar with hands as you extend legs to 90 IE Lower head, neck and shoulders to mat IE Contract forward, lifting legs to hover I Small roll back E Deepen contraction REPEAT IE Lower down to mat SINGLE LEG IE Draw R knee in towards chest, extend R leg Under the bar bringing it parallel to floor Contract to upper contraction Small roll back Deepen contraction Groundwork Roll Up Single Leg Circle Hamstring Pull Control balance Teaching Cues Move from your center Reach out through the toes Left sitting bone reaches towards R toes (extended leg) Modifications Add bend and stretch of extended leg (variation) Stretch psoas Equipment Notes IE I E REPEAT IE Return R Leg to 90 IE Roll down REPEAT on otherside Psoas Stretch

Short Spine Equipment Settings Groundwork Push Through Bar Top Loaded, 1 Blue Spring Starting position Supine, knees wrapped around push through bar, arms down at sides Movement & Breath IE IE IE X 2 REPEAT IE IE IE Curl pelvis Roll up to shoulder stand Roll down Curl pelvis Roll up to shoulder stand Extend R leg towards ceiling Return R leg to bar Extend L leg towards ceiling Return L leg to bar Roll down Bring hands to push through bar, draw knees towards you Roll up and release bar, land feet to floor Come up to stand Roll Over Short Spine - Reformer Teaching Cues Stabilize pelvis as you extend each leg Lift higher as you reach the leg towards ceiling, maintain new length as you return leg to bar Keep chest open, neck long Modifications Equipment Notes

Parakeet Equipment Settings Push Through Bar Top Loaded, 2 Blue Springs Starting position Supine with feet (arches) on PTB, legs straight so PTB is between uprights, arms long by sides Movement & Breath I E Bend knees, bring PTB all the way up so legs are straight, articulating spine off mat Articulate spine back down, bend knees and press PTB back to start Groundwork Single leg circle Hamstring pull Breathing with arm pulls Teaching Cues Avoid overextending lumbar REPEAT X 2 Modifications Omit articulating hips off mat and perform just leg choreography Equipment Notes

Parakeet - Hamstring Pull Equipment Settings Push Through Bar Top Loaded, 2 Blue Springs Starting position Supine with feet on PTB, legs straight so PTB is between uprights, arms long by sides Movement & Breath I Bend knees, bring PTB all the way up so legs are straight, articulating spine off mat E Hold at top and bend knees to pull PTB toward body I Straight knees REPEAT X 2 E Articulate spine back down, bend knees and press PTB back to start Variation: Perform hamstring pull with one leg, other leg reaching toward ceiling Groundwork Single leg circle Hamstring pull Breathing with arm pulls Teaching Cues Avoid overextending lumbar Modifications Omit articulating hips off mat and perform just leg choreography Equipment Notes