Welcome to Reformer Academy
Module 1 - Understanding load
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1. How spring tension works (2:16)
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2. Spring tension gradient (0:54)
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3. How to read the spring levels on class plans
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4. Why progressing load is essential (4:22)
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5. Spring tension will determine which muscle group is targeted (18:37)
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6. Spring tension will determine the intensity on that muscle group (graded exercise) (2:15)
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7. Spring tension will be relative to body mass (11:56)
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8. Identify the load: bodyweight or spring tension? (11:01)
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9. How to load a muscle group with bodyweight (2:31)
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10. Progression strategies for bodyweight exercises (25:09)
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11. How to progress exercise intensity by changing spring stretch (8:20)
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12. Being predictable with how you load exercises builds trust (7:37)
Module 2 - Reformer teaching strategy
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1. Exercise teaching method (116:26)
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2. Exercise loading strategy (19:31)
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3. Challenge all ability levels with intentional progression (65:40)
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4. How less stability makes exercises harder to do: what this means for new clients (58:36)
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5. The power of observation: how to do selective cueing (56:31)
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6. How to be effective when cueing movement (4:59)
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7. How to build connection in the studio (113:24)
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8. What to look for when observing clients move (4:50)
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9. Seek to minimise transition time (2:02)
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10. Using music to improve client performance (1:30)
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11. How to utilise heavy spring tension (45:50)
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12. How to use dumbbells effectively (59:49)
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13. Tactile cueing (12:57)
Module 3 - Class planning
Module 4 - Create flows here
Module 5 - Reformer exercises explained
Module 6 - Studio consistency
Reformer Workouts
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1. Airlie Beach, Queensland, AUSTRALIA (48:40)
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2. Gerringong, New South Wales, AUSTRALIA (45:04)
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3. Sydney, New South Wales, AUSTRALIA (47:55)
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4. Bendigo, Victoria, AUSTRALIA (45:48)
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5. Balwyn North, Victoria, AUSTRALIA (53:34)
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6. Canning Bridge, Western Australia, AUSTRALIA (51:23)
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7. Dubai, UAE (64:14)
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8. Miami, Florida, USA (63:01)
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9. Miami, Florida, USA (53:26)
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10. Houston, Texas, USA (52:58)
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11. Savannah, Georgia, USA (48:07)
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12. Athens, Georgia, USA (55:04)
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13. Oxford, Mississipi, USA (50:14)
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14. Lexington, Kentucky, USA (57:52)
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15. Montvale, New Jersey, USA (58:53)
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16. Newport Beach, California, USA (44:22)
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17. Orland Park, Illinois, USA (47:03)
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18. Zoom (57:06)
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19. Zoom (58:23)
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20. Zoom (51:08)
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21. Zoom (66:59)
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22. Zoom (56:44)
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23. Zoom (51:15)
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24. Zoom (51:27)
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25. Zoom (51:05)
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26. Zoom (49:01)
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27. Zoom (52:58)
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28. Zoom (no workout visual) (45:58)
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29. Zoom (no workout visual) (53:16)
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30. Nathan performing the workout while instructing (47:58)
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31. Merano, Tirol, ITALY (51:26)
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32. Dubai Marina, Dubai, UAE (50:32)
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33. Chiswick, London, ENGLAND (44:15)
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34. Ordrupvej, Charlottenund, DENMARK (47:27)
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35. Winchester, Hampshire, ENGLAND (41:51)
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36. Ribble Valley, Lancashire, ENGLAND (52:01)
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37. Bergamo, Lombardy, ITALY (45:20)
Reformer Library Layout
Warm Up
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Single Leg Press X Single Arm (HML/HHL/HHM) (0:48)
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Double Leg Press X Chest Press (HHHL/HHHM/HHHML) (0:13)
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Double Leg Press X Chest Fly (HHHL/HHHM/HHHML) (0:13)
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Double Leg Press X Close Grip Chest Press (HHHL/HHHM/HHHML) (0:12)
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Double Leg Press X Tricep Extension (HHHL/HHHM/HHHML) (0:13)
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Double Leg Press X Ball Throw (HHHL/HHHM/HHHML) (0:11)
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Double Leg Press X Single Arm Ball Throw (HHHL/HHHM/HHHML) (0:13)
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Double Leg Press X Alternating Punch (HHHL/HHHM/HHHML) (0:15)
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March X Alternating Punch (HHHL/HHHM/HHHML) (0:12)
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Sumo X Fly (HHHL/HHHM/HHHML) (0:20)
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Straight Leg Calf Raises X Tricep Extension (HHHL/HHHM/HHHML) (0:10)
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Bent Knee Calf Raises X Fly (HHHL/HHHM/HHHML) (0:17)
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Alternating Calf Stretch (HHHL/HHHM/HHHML) (0:12)
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Carriage Seated Full ROM Row (HHM/HHH/HHHL +) (0:28)
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Hip Bridges X Fly (carriage) (0:35)
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Sit-Up X Overhead Press (carriage) (0:20)
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Sit-Up X Teaser Arms (carriage) (0:19)
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Sit-Up X Ball Throw (carriage) (0:16)
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Crunch X Ball Pass (carriage) (0:17)
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Crunch X Punch (carriage) (0:15)
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Crunch X Ring (carriage) (0:26)
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Crunch X Ring Squeeze (carriage) (0:22)
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Crunch X Fly (carriage) (0:18)
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Crunch X Tricep Extension (carriage) (0:18)
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Turkish Get-Up (carriage) (0:53)
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Bicycles X Squat Jumps (cross carriage) (0:46)
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Russian Twists X Squat Overhead Press (cross carriage) (0:33)
M/L/_
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Lunge (M/L/_) (0:21)
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Lunge Full ROM X Rotation (M/L/_) (0:36)
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Lunge X Arm Circle (M/L/_) (0:18)
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Lunge X Rotation X Flying Split X Push Up X Pike (M/L/_) (0:51)
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Lunge X Overhead Sweep (M/L/_) (0:23)
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Lunge X Sweeping Rotation (M/L/_) (0:17)
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Box Lunge X Back Extension X Step Up (L) (0:27)
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90/90 Box Lunge Rear Facing (M/L/_) (0:22)
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90/90 Box Lunge Rear Facing X Arm Circle (M/L/_) (0:19)
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90/90 Box Lunge Rear Facing X DB Halo (M/L/_) (0:25)
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Warrior Lunge (M/L/_) (0:13)
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Warrior Lunge X Lateral Tilt (M/L/_) (0:27)
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Warrior Lunge X Lateral Tilt DB Reach (M/L/_) (0:30)
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Warrior Lunge X DB Pass (M/L/_) (0:19)
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Warrior Lunge X Arm Circle (M/L/_) (0:18)
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Warrior Lunge X Pivot Finisher (M/L/_) (0:09)
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Circular Lunge (M/L/_) (0:40)
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Curtsy Lunge (M/L/_) (0:18)
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Curtsy Lunge X Pike (M/L/_) (0:33)
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Curtsy Lunge X Back Extension/Pike X Flying Split X Push Up (M/L/_) (0:31)
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Box Curtsy Lunge X Rotation (M/L/_) (0:18)
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Single Leg Squat X Box Curtsy Lunge (M/L) (0:54)
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Scooter (M/L/_) (0:28)
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Box Curtsy Scooter (M/L/_) (0:12)
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Box Curtsy Scooter X Lateral Raise (M/L/_) (0:14)
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Box Curtsy Scooter X Squat Press (M/L) (0:43)
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Side Lying Leg (M/L) (1:05)
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Standing Split (M/L/_) (0:33)
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Sumo Squat (M/L/_) (0:25)
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Sumo Squat X Split (M/L/_) (0:33)
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Reverse Flying Split X Rotation (M/L/_) (0:31)
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DB Swings X Mountain Climbers (M/L/_) (0:48)
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Squat Presses X Mountain Climbers (M/L/_) (0:32)
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Split Squat X Overhead Press (M/L/_) (0:24)
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Box Hamstring Extensions X Fly X Tricep Extensions (M/L/_) (0:36)
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Box Hamstring Extensions X Straight Arm DB Pullover (M/L/_) (0:17)
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Oblique Pike to Snake (M/L/_) (0:26)
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Side Plank X Alternating (M/L/_) (0:13)
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Side Plank X Alternating Lower Body (M/L/_) (0:19)
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Side Plank X Alternating Straight Arm (M/L/_) (0:17)
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Side Plank X Alternating Step-Up (M/L/_) (0:17)
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Side Plank Modified X Shoulder Extensions X Pike (M/L/_) (0:43)
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Wheelbarrow (M/L/_) (0:35)
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Plank X Ladder (M/L/_) (0:14)
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Plank X Alternating Leg Extension (M/L/_) (0:09)
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Plank X Renegade Rows (M/L/_) (0:14)
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Plank X Knee Dips (M/L/_) (0:17)
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Plank X Hand Walk (M/L/_) (0:28)
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Plank X Army Crawl (M/L/_) (0:33)
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Plank X Mountain Climbers (M/L/_) (0:14)
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Plank X Sphinx Push Ups (M/L/_) (0:25)
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Plank X Shoulder Taps (M/L/_) (0:17)
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Plank X Knee Tuck (M/L/_) (0:33)
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Plank X Shoulder Extensions (M/L/_) (0:20)
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Plank X Shoulder Extensions Straight Arm (M/L/_) (0:29)
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Plank X Flexion/Extension (M/L/_) (0:17)
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Box Oblique Knee Tuck X Single Leg Mountain Climber (M/L/_) (0:22)
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Oblique Knee Tuck X Pike (M/L/_) (0:10)
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Push Ups (M/L/_) (0:20)
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Full ROM Push Up (M/L/_) (0:15)
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Push Up X Flying Split (M/L/_) (0:06)
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Side Carriage Push-Ups (L) (_) (M) (1:11)
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Box Elevated X Chair Pose (M/L/_) (0:32)
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Box Elevated X Burpee (M/L) (0:24)
H/HL/HM
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Lunge (H/HL/HM) (0:10)
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Lunge X DB Punches (H/HL/HM +) (0:17)
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Deadlift (H/HL/HM +) (0:14)
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Deadlift X Split (H/HL/HM) (0:17)
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DB Swings (H/HL/HM) (0:14)
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Scooter (H/HL/HM) (0:06)
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Scooter X DB Rotation (H/HL/HM) (0:10)
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(3) Scooter (1) Box Hop (H/HL/HM) (0:15)
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Spider Scooter (H/HL/HM) (0:06)
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Standing Split (H/HL/HM) (0:06)
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Squats (H/HL/HM) (0:06)
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Squat X Split (H/HL/HM) (0:12)
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Skater (H/HL/HM) (0:07)
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Reverse Skater (H/HL/HM) (0:10)
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Skater X Step Back (H/HL/HM) (0:10)
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Skater X Curtsy Lunge (H/HL/HM) (0:13)
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Carriage Kick Away (H/HL/HM) (0:09)
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Cross Carriage Glutes (H/HL/HM) (1:13)
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Side Lying Leg (H/HL/HM) (0:43)
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Single Arm Seated Row (H/HL/HM) (0:25)
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Seated Woodchopper (H/HL/HM) (0:09)
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Straddle Row (H/HL/HM) (0:15)
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Reverse Straddle Row (H/HL/HM/HML/HHL/HHM) (0:10)
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Side Lying Leg Variations (H/HL/HM) (0:43)
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Straddle Box Press (H/HL/HM) (0:07)
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Lateral Shuffle X Carriage Press (H/HL/HM) (0:40)
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Lying Box Tricep X Back Extension (H/HL/HM) (0:14)
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Lying Box Butterfly (H/HL/HM) (0:15)
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Resisted Central Crunch (HL/HM/HML/HHL/HHM) (0:25)
HML/HHL/HHM
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(3) Bicep Curls X (1) Double Arm Punch X Breaststroke (HM/HML/HHL/HHM/HHH/HHHL/HHHM/HHHML) (1:24)
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Static Crunch X Lower Chest Fly (HM/HML/HHL/HHM/HHH/HHHL/HHHM/HHHML) (0:16)
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Side Lying Leg Press (HML/HHL/HHM) (0:31)
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Pull Down (HML/HHL/HHM +) (0:46)
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Pull Down X Inner Thigh (Ball) Squeeze (HML/HHL/HHM +) (0:24)
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Incline Leg Press (HML/HHL/HHM) (0:09)
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Horizontal Leg Press (HML/HHL/HHM) (0:11)
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Reverse Crunch (HML/HHL/HHM) (0:13)
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Shoulder Stand (HML/HHL/HHM) (0:27)
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Split X DB Swing (HML/HHL/HHM) (0:17)
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Hamstring Press X DB Chest Fly (HML/HHL/HHM) (0:17)
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Alternating Single Leg Split X Frog Press (HML/HHL/HHM) (0:23)
HHHL/HHHM/HHHML
M/ML
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Single Arm Alternating Punch (M/ML/HL) (0:25)
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Chest Fly (M/ML/HL) (0:20)
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Straight Arm Sweep (M/ML/HL) (0:22)
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Incline Chest Press (M/ML/HL) (0:32)
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Breaststroke (M/ML/HL/HM) (0:18)
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Double Arm Punch (M/ML/HL/HM) (0:20)
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Circular Straight Arm Sweep (M/ML/HL) (0:35)
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Carriage Split Squat X Circular Arm Sweep (M/ML) (0:23)
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Plyo Chest Press (M/ML) (0:45)
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Box Plyo Shoulder Press (M/ML) (0:43)
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Box Kick Backs (M/ML) (0:32)
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Cross Carriage Kick Back (M/ML/HL) (0:34)
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Resisted Squat X Inner Thigh (M/ML/HL) (0:17)
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Resisted Rotation X DB (M/ML/HL) (0:43)
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Single Leg RDL X DB (M/ML) (0:41)
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Side Kneeling Woodchopper (M/ML) (0:15)
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Side Kneeling Double Arm Circles (M/ML/HL) (0:22)
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Single Arm Row X Lunge (M/ML) (0:11)
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Single Arm Row X Split Squat (M/ML) (0:31)
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Single Arm Row X Step Up (M/ML) (0:44)
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Mountain Climber X Sprint (M) (0:13)
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High Kneeling Shoulder Retractions (M/ML/HL) (0:20)
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High Kneeling Shoulder Press X Back Extension (M/ML/HL) (0:18)
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Platform Seated Row (M/ML/HL) (0:11)
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Platform Seated Single Arm Row X Rotation (M/ML) (0:15)
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Carriage Seated Reverse Fly (M/ML/HL) (0:07)
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Carriage Seated Windmill Swivel (M/ML/HL) (0:22)
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Carriage Seated Teaser (M/ML) (0:50)
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Reverse Fly X Split Squat (M/ML) (0:36)
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Reverse Fly Box Seated (M/ML/HL) (0:15)
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Shoulder Retractions Box Seated (M/ML/HL) (0:12)
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Box Forward Facing Teaser (M) (L) (ML) (0:21)
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Box Rear Facing Teaser (M/ML) (1:09)
L/M
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Reverse Lunge (L/M) (1:11)
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Reverse Scooter (L/M) (0:18)
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Reverse Scooter X Running Arms (L/M) (0:10)
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Side Kneeling Single Arm Chest (L^/M/ML) (0:36)
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Box Kneeling X Single Arm Shoulder Press (L/M/ML) (0:17)
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Side Kneeling Single Arm Sweep X Hip Hinge (L^/M/ML) (0:20)
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Box Plank X Single Arm Tricep Extension (L/L^/M) (0:34)
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Box Plank X Single Arm Shoulder Press (L/M/ML) (0:39)
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Kneeling Hamstring/ Inner Thigh (L/M) (0:48)
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Burpee X Strap Tricep Extension (L/M) (0:20)
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Reverse Row & Catch (L^/M/ML) (0:17)
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Box Throw (L^/M/ML) (0:08)
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Carriage Throw (L^/M/ML) (0:08)
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Carriage Throw X Hop (L^/M/ML/HL) (0:20)
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Thoracic Rotation (L^/M/ML) (0:22)
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Draw the Sword X Boat Pose (L^/M/ML) (0:43)
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Single Arm Sweep (L^/M) (0:04)
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Resisted Knee Tucks (L/M) (0:22)
HML/HM/HL
Jump-board
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DB Chest Press (MH/HML/HHL) (0:08)
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DB Flys (MH/HML/HHL) (0:07)
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DB Alternating Punch (MH/HML/HHL) (0:09)
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DB Alternating Punch X March (MH/HML/HHL) (0:08)
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DB Tricep Extension (MH/HML/HHL) (0:11)
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DB Skiing (MH/HML/HHL) (0:15)
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Ball Throw (MH/HML/HHL) (0:13)
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Ball Throw Single Arm (MH/HML/HHL) (0:08)
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Ball Pass (MH/HML/HHL) (0:17)
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Ball Throw X Core (MH/HML/HHL) (0:28)
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Single Leg Side Lying (H/HL/HM) (0:46)
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Single Leg Kneeling (H/HL/HM) (0:15)
