Name: Playbook - Amanda Christodoulou - Pilates Body Reformer/Tower Workout
Uploaded: 2021-01-18T11:49:14.685Z
Duration: 30 min
Description: Pilates Body Reformer/Tower Workout

Try this full body workout if you have access to a reformer/tower combo. It is great for instructors or advanced Pilates practitioners !

Lay flat with feet on footbar, ball between the heels, toes rotated out. 4 springs on. Press the carriage out and glide it back in 10 times.

Footwork with ball from toes

Place the ball between the knees and move the arches of the feet to the footbar. Press the carriage out and glide it in 10 times.

Footwork with ball from the arches

Move the heels of the feet to the footbar. Press the carriage out and glide it in 10 times.

Footwork with ball from the heels

Place the ball back between the heels with the toes on the footbar rotated out. Press the carriage out until the legs are straight. Lower the heels underneath the footbar, then squeeze the ball and lift heels up high. Repeat 10 times.

Tendon Stretch with ball

1 spring on. Lay down with shoulder against shoulder blocks, roll down bar (attached to high middle tower hooks) in hands. Exhale and press the bar towards the tabletop knees. Keep head down. Keep knees still.

Roll Down Bar Reformer Abs

1 spring on. Lay down with shoulder against shoulder blocks, roll down bar (attached to high middle tower hooks) in hands. Reach legs out to a 45 degree angle. Keep head down as you press the bar towards the straight legs and reach the legs up to 90 degrees. The goal is not to touch the bar to the legs. Keep the head and tailbone connected to the carriage the entire time.

Roll Down Bar Reformer Abs 2

1 spring on. Lay down with shoulder against shoulder blocks, roll down bar (attached to high middle tower hooks) in hands. Press into the roll down bar until it is directly over chest. Scissor the legs. 10 sets.

Roll Down Bar Reformer Ab Scissors

1 spring. Place short box in front of the shoulder blocks. Step one foot on the front platform and opposite heel against the short box. Sink down into a deep lunge keeping the back leg straight. Press down into front foot to guide carriage back in. Repeat next 3 exercises before switching legs.

Front Platform Lunges

Sink into deep lunge on the last rep of the previous exercise. Bend the back knee to drag the carriage in. Press it back out staying low. Complete the next two exercises before switching sides.

Front Platform Carriage Presses

From the last lunge of the previous exercise lower hands down to frame foot on the front platform. Sweep the front foot back to hover above the box behind you. Press the box out with the back leg. Drop hips into a plank position. Pike the hips up dragging the box in and kicking the floating leg up to the ceiling. Lower back into your plank with the kicking leg floating over the box. Complete next exercise before starting the other side.

Front Platform Plank to Single Leg Split

From the last exercise, drive the floating leg to the opposite elbow in your plank. Then pike hips up kicking the floating leg up and guiding the carriage in. Press the carriage back out dropping the hips and bringing the leg back down to float over the box. Start this series from the front platform lunge on the opposite leg now.

Front Platform Mountain Climber to Pike

1 spring on. PT spring loaded on top. Set up in a split leg lunge with back toes curled under, front foot flat, hips square and hands on PT bar. Round spine forward. Articulate spine while pulling on bar, and standing up. Lower down into a lunge by rounding spine. Repeat next 4 exercises before switching sides.

PT bar lunges

On last lunch from previous exercise hover the back knee and spine tall. Row the carriage in pulling elbows wide. Complete next 3 exercises before switching sides.

PT bar low lunge rows

From last exercise return to lunge. Keep spine straight. Lift up to standing while rotating open away from the front leg. Reach through the arms. Complete next two exercises before switching sides.

PT bar lunge with rotation

From the last exercise stand tall reaching through arms. Row the body towards the PT bar driving elbow towards the side of the hip. Finish the next exercise before switching sides.

PT bar rotated single arm row

From the last exercise bring your free arm back to the bar. Straighten both legs and fold over front leg. Press down on the bar to lift spine straight up and pull the body towards the bar. Fold back down over leg. Repeat entire series on the other side starting with PT bar lunges.

PT bar flat back stretch

1 spring on. Feet in leg springs setup on top of lower set of hooks. Press legs out with heels together toes apart. Guide the carriage back in without letting it crash. Press legs out again without hitting the back of the frame.

Leg Spring Frog Kicks

Press legs out to 45 degrees. Open them as wide as you can with straight legs, press them closed. Don’t let the carriage crash in or hit the back of the frame throughout the set.

Leg Springs Open/Close

Squeeze legs together at 90’degrees. Lower them down as far as you can without lower back popping up. Don’t let the carriage hit the back of the frame. Lift legs back up as high as you can without tailbone disconnecting and carriage crashing in.

Leg Springs Lower & Lift

Scissor legs keeping the carriage in the middle

Leg Springs Scissors

Make a giant bicycle motion with the legs. Complete 8, then reverse directions.

Leg Springs Bicycle

Circle the legs as large as possible with tailbone staying anchored and carriage avoiding hitting the back frame or closing the carriage. After 8 circles, reverse directions.

Leg Springs Circles

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Just did a nice long walk around Seattle, went back to my room and just did this work out, perfect time and just what I needed!!! 💕💕💕 love this!!!

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