Squat X Split (H/HL/HM) | Reformer Training

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Reformer Academy

Welcome to Reformer Academy

Start your journey here (7:26)

Module 1 - Understanding load

1. How spring tension works (2:16)
2. Spring tension gradient (0:54)
3. How to read the spring levels on class plans
4. Why progressing load is essential (4:22)
5. Spring tension will determine which muscle group is targeted (18:37)
6. Spring tension will determine the intensity on that muscle group (graded exercise) (2:15)
7. Spring tension will be relative to body mass (11:56)
8. Identify the load: bodyweight or spring tension? (11:01)
9. How to load a muscle group with bodyweight (2:31)
10. Progression strategies for bodyweight exercises (25:09)
11. How to progress exercise intensity by changing spring stretch (8:20)
12. Being predictable with how you load exercises builds trust (7:37)

Module 2 - Reformer teaching strategy

1. Exercise teaching method (116:26)
2. Exercise loading strategy (19:31)
3. Challenge all ability levels with intentional progression (65:40)
4. How less stability makes exercises harder to do: what this means for new clients (58:36)
5. The power of observation: how to do selective cueing (56:31)
6. How to be effective when cueing movement (4:59)
7. How to build connection in the studio (113:24)
8. What to look for when observing clients move (4:50)
9. Seek to minimise transition time (2:02)
10. Using music to improve client performance (1:30)
11. How to utilise heavy spring tension (45:50)
12. How to use dumbbells effectively (59:49)
13. Tactile cueing (12:57)

Module 3 - Class planning

1. How to read the spring levels on class plans
2. Class checklist (4:50)
3. Class planning (53:28)
4. How to plan a class

Module 4 - Create flows here

1. What is a flow?
Create flow with M/L/_
Create a flow with H/HL/HM
Create a flow with M/ML
Create a flow with L/M
Create a flow with HML/HHL/HHM
Create a flow with HML/HM/HL

Module 5 - Reformer exercises explained

1. Cardio (120:17)
2. Legs (129:52)
3. Abdominals (58:30)
4. Chest (60:07)
5. Back (48:42)
6. How to create new exercises (62:07)

Module 6 - Studio consistency

1. Studio: standardise exercise names & spring levels (6:12)
2. Studio: the benefits of teaching a levelled system (5:46)
3. The longterm benefits of studios implementing progressive overload strategies (45:46)

Reformer Workouts

1. Airlie Beach, Queensland, AUSTRALIA (48:40)
2. Gerringong, New South Wales, AUSTRALIA (45:04)
3. Sydney, New South Wales, AUSTRALIA (47:55)
4. Bendigo, Victoria, AUSTRALIA (45:48)
5. Balwyn North, Victoria, AUSTRALIA (53:34)
6. Canning Bridge, Western Australia, AUSTRALIA (51:23)
7. Dubai, UAE (64:14)
8. Miami, Florida, USA (63:01)
9. Miami, Florida, USA (53:26)
10. Houston, Texas, USA (52:58)
11. Savannah, Georgia, USA (48:07)
12. Athens, Georgia, USA (55:04)
13. Oxford, Mississipi, USA (50:14)
14. Lexington, Kentucky, USA (57:52)
15. Montvale, New Jersey, USA (58:53)
16. Newport Beach, California, USA (44:22)
17. Orland Park, Illinois, USA (47:03)
18. Zoom (57:06)
19. Zoom (58:23)
20. Zoom (51:08)
21. Zoom (66:59)
22. Zoom (56:44)
23. Zoom (51:15)
24. Zoom (51:27)
25. Zoom (51:05)
26. Zoom (49:01)
27. Zoom (52:58)
28. Zoom (no workout visual) (45:58)
29. Zoom (no workout visual) (53:16)
30. Nathan performing the workout while instructing (47:58)
31. Merano, Tirol, ITALY (51:26)
32. Dubai Marina, Dubai, UAE (50:32)
33. Chiswick, London, ENGLAND (44:15)
34. Ordrupvej, Charlottenund, DENMARK (47:27)
35. Winchester, Hampshire, ENGLAND (41:51)
36. Ribble Valley, Lancashire, ENGLAND (52:01)
37. Bergamo, Lombardy, ITALY (45:20)

Reformer Library Layout

How it is organised

Warm Up

Single Leg Press X Single Arm (HML/HHL/HHM) (0:48)
Double Leg Press X Chest Press (HHHL/HHHM/HHHML) (0:13)
Double Leg Press X Chest Fly (HHHL/HHHM/HHHML) (0:13)
Double Leg Press X Close Grip Chest Press (HHHL/HHHM/HHHML) (0:12)
Double Leg Press X Tricep Extension (HHHL/HHHM/HHHML) (0:13)
Double Leg Press X Ball Throw (HHHL/HHHM/HHHML) (0:11)
Double Leg Press X Single Arm Ball Throw (HHHL/HHHM/HHHML) (0:13)
Double Leg Press X Alternating Punch (HHHL/HHHM/HHHML) (0:15)
March X Alternating Punch (HHHL/HHHM/HHHML) (0:12)
Sumo X Fly (HHHL/HHHM/HHHML) (0:20)
Straight Leg Calf Raises X Tricep Extension (HHHL/HHHM/HHHML) (0:10)
Bent Knee Calf Raises X Fly (HHHL/HHHM/HHHML) (0:17)
Alternating Calf Stretch (HHHL/HHHM/HHHML) (0:12)
Carriage Seated Full ROM Row (HHM/HHH/HHHL +) (0:28)
Hip Bridges X Fly (carriage) (0:35)
Sit-Up X Overhead Press (carriage) (0:20)
Sit-Up X Teaser Arms (carriage) (0:19)
Sit-Up X Ball Throw (carriage) (0:16)
Crunch X Ball Pass (carriage) (0:17)
Crunch X Punch (carriage) (0:15)
Crunch X Ring (carriage) (0:26)
Crunch X Ring Squeeze (carriage) (0:22)
Crunch X Fly (carriage) (0:18)
Crunch X Tricep Extension (carriage) (0:18)
Turkish Get-Up (carriage) (0:53)
Bicycles X Squat Jumps (cross carriage) (0:46)
Russian Twists X Squat Overhead Press (cross carriage) (0:33)

M/L/_

Lunge (M/L/_) (0:21)
Lunge Full ROM X Rotation (M/L/_) (0:36)
Lunge X Arm Circle (M/L/_) (0:18)
Lunge X Rotation X Flying Split X Push Up X Pike (M/L/_) (0:51)
Lunge X Overhead Sweep (M/L/_) (0:23)
Lunge X Sweeping Rotation (M/L/_) (0:17)
Box Lunge X Back Extension X Step Up (L) (0:27)
90/90 Box Lunge Rear Facing (M/L/_) (0:22)
90/90 Box Lunge Rear Facing X Arm Circle (M/L/_) (0:19)
90/90 Box Lunge Rear Facing X DB Halo (M/L/_) (0:25)
Warrior Lunge (M/L/_) (0:13)
Warrior Lunge X Lateral Tilt (M/L/_) (0:27)
Warrior Lunge X Lateral Tilt DB Reach (M/L/_) (0:30)
Warrior Lunge X DB Pass (M/L/_) (0:19)
Warrior Lunge X Arm Circle (M/L/_) (0:18)
Warrior Lunge X Pivot Finisher (M/L/_) (0:09)
Circular Lunge (M/L/_) (0:40)
Curtsy Lunge (M/L/_) (0:18)
Curtsy Lunge X Pike (M/L/_) (0:33)
Curtsy Lunge X Back Extension/Pike X Flying Split X Push Up (M/L/_) (0:31)
Box Curtsy Lunge X Rotation (M/L/_) (0:18)
Single Leg Squat X Box Curtsy Lunge (M/L) (0:54)
Scooter (M/L/_) (0:28)
Box Curtsy Scooter (M/L/_) (0:12)
Box Curtsy Scooter X Lateral Raise (M/L/_) (0:14)
Box Curtsy Scooter X Squat Press (M/L) (0:43)
Side Lying Leg (M/L) (1:05)
Standing Split (M/L/_) (0:33)
Sumo Squat (M/L/_) (0:25)
Sumo Squat X Split (M/L/_) (0:33)
Reverse Flying Split X Rotation (M/L/_) (0:31)
DB Swings X Mountain Climbers (M/L/_) (0:48)
Squat Presses X Mountain Climbers (M/L/_) (0:32)
Split Squat X Overhead Press (M/L/_) (0:24)
Box Hamstring Extensions X Fly X Tricep Extensions (M/L/_) (0:36)
Box Hamstring Extensions X Straight Arm DB Pullover (M/L/_) (0:17)
Oblique Pike to Snake (M/L/_) (0:26)
Side Plank X Alternating (M/L/_) (0:13)
Side Plank X Alternating Lower Body (M/L/_) (0:19)
Side Plank X Alternating Straight Arm (M/L/_) (0:17)
Side Plank X Alternating Step-Up (M/L/_) (0:17)
Side Plank Modified X Shoulder Extensions X Pike (M/L/_) (0:43)
Wheelbarrow (M/L/_) (0:35)
Plank X Ladder (M/L/_) (0:14)
Plank X Alternating Leg Extension (M/L/_) (0:09)
Plank X Renegade Rows (M/L/_) (0:14)
Plank X Knee Dips (M/L/_) (0:17)
Plank X Hand Walk (M/L/_) (0:28)
Plank X Army Crawl (M/L/_) (0:33)
Plank X Mountain Climbers (M/L/_) (0:14)
Plank X Sphinx Push Ups (M/L/_) (0:25)
Plank X Shoulder Taps (M/L/_) (0:17)
Plank X Knee Tuck (M/L/_) (0:33)
Plank X Shoulder Extensions (M/L/_) (0:20)
Plank X Shoulder Extensions Straight Arm (M/L/_) (0:29)
Plank X Flexion/Extension (M/L/_) (0:17)
Box Oblique Knee Tuck X Single Leg Mountain Climber (M/L/_) (0:22)
Oblique Knee Tuck X Pike (M/L/_) (0:10)
Push Ups (M/L/_) (0:20)
Full ROM Push Up (M/L/_) (0:15)
Push Up X Flying Split (M/L/_) (0:06)
Side Carriage Push-Ups (L) (_) (M) (1:11)
Box Elevated X Chair Pose (M/L/_) (0:32)
Box Elevated X Burpee (M/L) (0:24)

H/HL/HM

Lunge (H/HL/HM) (0:10)
Lunge X DB Punches (H/HL/HM +) (0:17)
Deadlift (H/HL/HM +) (0:14)
Deadlift X Split (H/HL/HM) (0:17)
DB Swings (H/HL/HM) (0:14)
Scooter (H/HL/HM) (0:06)
Scooter X DB Rotation (H/HL/HM) (0:10)
(3) Scooter (1) Box Hop (H/HL/HM) (0:15)
Spider Scooter (H/HL/HM) (0:06)
Standing Split (H/HL/HM) (0:06)
Squats (H/HL/HM) (0:06)
Squat X Split (H/HL/HM) (0:12)
Skater (H/HL/HM) (0:07)
Reverse Skater (H/HL/HM) (0:10)
Skater X Step Back (H/HL/HM) (0:10)
Skater X Curtsy Lunge (H/HL/HM) (0:13)
Carriage Kick Away (H/HL/HM) (0:09)
Cross Carriage Glutes (H/HL/HM) (1:13)
Side Lying Leg (H/HL/HM) (0:43)
Single Arm Seated Row (H/HL/HM) (0:25)
Seated Woodchopper (H/HL/HM) (0:09)
Straddle Row (H/HL/HM) (0:15)
Reverse Straddle Row (H/HL/HM/HML/HHL/HHM) (0:10)
Side Lying Leg Variations (H/HL/HM) (0:43)
Straddle Box Press (H/HL/HM) (0:07)
Lateral Shuffle X Carriage Press (H/HL/HM) (0:40)
Lying Box Tricep X Back Extension (H/HL/HM) (0:14)
Lying Box Butterfly (H/HL/HM) (0:15)
Resisted Central Crunch (HL/HM/HML/HHL/HHM) (0:25)

HML/HHL/HHM

(3) Bicep Curls X (1) Double Arm Punch X Breaststroke (HM/HML/HHL/HHM/HHH/HHHL/HHHM/HHHML) (1:24)
Static Crunch X Lower Chest Fly (HM/HML/HHL/HHM/HHH/HHHL/HHHM/HHHML) (0:16)
Side Lying Leg Press (HML/HHL/HHM) (0:31)
Pull Down (HML/HHL/HHM +) (0:46)
Pull Down X Inner Thigh (Ball) Squeeze (HML/HHL/HHM +) (0:24)
Incline Leg Press (HML/HHL/HHM) (0:09)
Horizontal Leg Press (HML/HHL/HHM) (0:11)
Reverse Crunch (HML/HHL/HHM) (0:13)
Shoulder Stand (HML/HHL/HHM) (0:27)
Split X DB Swing (HML/HHL/HHM) (0:17)
Hamstring Press X DB Chest Fly (HML/HHL/HHM) (0:17)
Alternating Single Leg Split X Frog Press (HML/HHL/HHM) (0:23)

HHHL/HHHM/HHHML

Carriage Seated Full ROM Row (HHM/HHH/HHHL +) (0:14)
Frog Press X DB Chest Press (HML/HHL/HHM/HHH/HHHL/HHHM) (0:17)

M/ML

Single Arm Alternating Punch (M/ML/HL) (0:25)
Chest Fly (M/ML/HL) (0:20)
Straight Arm Sweep (M/ML/HL) (0:22)
Incline Chest Press (M/ML/HL) (0:32)
Breaststroke (M/ML/HL/HM) (0:18)
Double Arm Punch (M/ML/HL/HM) (0:20)
Circular Straight Arm Sweep (M/ML/HL) (0:35)
Carriage Split Squat X Circular Arm Sweep (M/ML) (0:23)
Plyo Chest Press (M/ML) (0:45)
Box Plyo Shoulder Press (M/ML) (0:43)
Box Kick Backs (M/ML) (0:32)
Cross Carriage Kick Back (M/ML/HL) (0:34)
Resisted Squat X Inner Thigh (M/ML/HL) (0:17)
Resisted Rotation X DB (M/ML/HL) (0:43)
Single Leg RDL X DB (M/ML) (0:41)
Side Kneeling Woodchopper (M/ML) (0:15)
Side Kneeling Double Arm Circles (M/ML/HL) (0:22)
Single Arm Row X Lunge (M/ML) (0:11)
Single Arm Row X Split Squat (M/ML) (0:31)
Single Arm Row X Step Up (M/ML) (0:44)
Mountain Climber X Sprint (M) (0:13)
High Kneeling Shoulder Retractions (M/ML/HL) (0:20)
High Kneeling Shoulder Press X Back Extension (M/ML/HL) (0:18)
Platform Seated Row (M/ML/HL) (0:11)
Platform Seated Single Arm Row X Rotation (M/ML) (0:15)
Carriage Seated Reverse Fly (M/ML/HL) (0:07)
Carriage Seated Windmill Swivel (M/ML/HL) (0:22)
Carriage Seated Teaser (M/ML) (0:50)
Reverse Fly X Split Squat (M/ML) (0:36)
Reverse Fly Box Seated (M/ML/HL) (0:15)
Shoulder Retractions Box Seated (M/ML/HL) (0:12)
Box Forward Facing Teaser (M) (L) (ML) (0:21)
Box Rear Facing Teaser (M/ML) (1:09)

L/M

Reverse Lunge (L/M) (1:11)
Reverse Scooter (L/M) (0:18)
Reverse Scooter X Running Arms (L/M) (0:10)
Side Kneeling Single Arm Chest (L^/M/ML) (0:36)
Box Kneeling X Single Arm Shoulder Press (L/M/ML) (0:17)
Side Kneeling Single Arm Sweep X Hip Hinge (L^/M/ML) (0:20)
Box Plank X Single Arm Tricep Extension (L/L^/M) (0:34)
Box Plank X Single Arm Shoulder Press (L/M/ML) (0:39)
Kneeling Hamstring/ Inner Thigh (L/M) (0:48)
Burpee X Strap Tricep Extension (L/M) (0:20)
Reverse Row & Catch (L^/M/ML) (0:17)
Box Throw (L^/M/ML) (0:08)
Carriage Throw (L^/M/ML) (0:08)
Carriage Throw X Hop (L^/M/ML/HL) (0:20)
Thoracic Rotation (L^/M/ML) (0:22)
Draw the Sword X Boat Pose (L^/M/ML) (0:43)
Single Arm Sweep (L^/M) (0:04)
Resisted Knee Tucks (L/M) (0:22)

HML/HM/HL

Shoulder Stand X Leg Circles (HML/HM/HL) (0:41)
Shoulder Stand X Short Spine (HML/HM/HL) (0:32)
Shoulder Stand X Split (HML/HM/HL) (0:16)
Single Leg Shoulder Stand (HM/HL) (0:34)

HL/H/M

Long Stretch (HL/H/M) (0:44)
Flying Split (0:18)

L/_

Decline Pike (L/_) (0:07)

Jump-board

DB Chest Press (MH/HML/HHL) (0:08)
DB Flys (MH/HML/HHL) (0:07)
DB Alternating Punch (MH/HML/HHL) (0:09)
DB Alternating Punch X March (MH/HML/HHL) (0:08)
DB Tricep Extension (MH/HML/HHL) (0:11)
DB Skiing (MH/HML/HHL) (0:15)
Ball Throw (MH/HML/HHL) (0:13)
Ball Throw Single Arm (MH/HML/HHL) (0:08)
Ball Pass (MH/HML/HHL) (0:17)
Ball Throw X Core (MH/HML/HHL) (0:28)
Single Leg Side Lying (H/HL/HM) (0:46)
Single Leg Kneeling (H/HL/HM) (0:15)

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Squat X Split (H/HL/HM)

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