Reformer level 1

footwork series:

    toes

    arches

    heels

    tendon stretch

hundred

reach & pull

arm circles

tricep press

frog & leg circles

short spine massage

stomach massage series:

    round

    hands back

    reaching

    twist

long box series:

    pulling straps 1

    pulling straps 2

short box series:

    round

    flat

    side-to-side

    twist

    tree - front

    side sit-ups

long stretch series:

    long stretch

    elephant

    stork

knee stretch series:

    round

    arched or flat back

    knees off

running

pelvic lift

front splits

forward lunge

Reformer level 2

footwork series:

    toes

    arches

    heels

    tendon stretch

hundred

short spine massage

coordination

rowing series:

    shave the head

    hug a tree

long box:

    hamstring curls

    swan prep

long box series:

    pulling straps 1

    pulling straps 2

    backstroke

    teaser

short box series:

    round

    flat

    side-to-side

    twist

    tree - front

    side sit-ups

long stretch series:

    long stretch

    down stretch

    up stretch

    elephant

    arabesque 2

stomach massage series:

    round

    hands back

    reaching

    twist

tendon stretch

semi circle

chest expansion

thigh stretch - no arch

corkscrew

frog & leg circles

knee stretch series:

    round

    arched or flat back

    knees off

running

pelvic lift

side splits

front splits (hands off)

forward lunge

Reformer level 3

footwork series:

    *toes

    *arches

    *heels

    *tendon stretch

*hundred

overhead

coordination

rowing series:

    into the sternum (1)

    90 degrees (2)

    from the chest (3)

    from the hips (4)

    shave the head (5)

    hug a tree (6)

long box series:

    pulling straps 1 & 2

    backstroke

    teaser

short box series:

    *round

    *flat

    *side-to-side

    *twist

    *tree - front & side

    side sit-ups

long stretch series:

    long stretch

    down stretch

    up stretch

    elephant

    arabesque 1 & 2

stomach massage series:

    *round

    *hands back

    *reaching

    twist

tendon stretch

short spine massage

semi circle

chest expansion

thigh stretch 

kneeling arm series:

    up & down, arm circles

snake

twist

corkscrew

long spine massage

frog & leg circles

knee stretch series:

    round

    arched or flat back

    knees off

running

pelvic lift

side splits

balance control front (2gear)

balance control back

front splits (hands off)

forward lunge

russian splits