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Reformer Pilates Course
Before starting your course
Introduction (2:26)
Message from Elif (1:06)
Introducing the reformer machine (7:41)
Exercise list (2:32)
Safety guidelines (3:27)
Reformer Exercises - Level 1
Exercise 1: Footwork (9:27)
Exercise 2: Rolldown (9:12)
Exercise 3: Supine Arm Work (11:10)
Exercise 4: Hundred (7:51)
Exercise 5: Kneeling Abs Facing Back (8:05)
Exercise 6: Kneeling Abs Facing Front (6:28)
Exercise 7: Feet İn The Straps (14:49)
Exercise 8: Long Box Pulling Straps (7:01)
Exercise 9: Short Box Abs (7:54)
Exercise 10: Elephant (5:42)
Exercise 11: Arm Work Facing Straps (9:02)
Exercise 12: Arm Work Facing Footbar (7:27)
Exercise 13: Standing Side Splits (7:01)
Exercise 14: Lunges (3:57)
Exercise 15: Side Stretch Mermaid (7:10)
Reformer Exercises - Level 2
Exercise 1: Single leg footwork (4:41)
Exercise 2: Coordination (4:51)
Exercise 3: Bridging and Pelvic tilts (7:48)
Exercise 4: Stomach massage (10:08)
Exercise 5: Long box overhead press & Swan (9:57)
Exercise 6: Long box back stroke (5:42)
Exercise 7: Long box breast stroke (4:24)
Exercise 8: Single knee stretch (4:16)
Exercise 9: Double knee stretch (6:01)
Exercise 10: Down stretch (6:30)
Exercise 11: Chest expansion (4:57)
Exercise 12: Kneeling arm circles facing back (5:33)
Exercise 13: Kneeling side arms (14:02)
Exercise 14: Long stretch (3:49)
Exercise 15: Rowing front I (5:51)
Exercise 16: Rowing front II (4:56)
Exercise 17: Short box obliques (9:31)
Exercise 18: Short box mermaid (6:54)
Workouts
15 mins beginner level (20:41)
30 mins beginner level (28:17)
End of the course
Message from Elif (1:29)
Exercise 1: Footwork
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