Advanced Reformer Pilates Workout Sequence Based on Stott Principles

Advanced Reformer Pilates Workout Sequence Based on Stott Principles

Advanced Reformer Pilates Workout Sequence Based on Stott Principles

To take your Reformer Pilates workout to the next level, we can increase the intensity by adding more resistance, increasing the number of repetitions, and incorporating more challenging variations of foundational exercises. The following sequence is designed for experienced practitioners who are familiar with the Stott Pilates principles of neutral spine, breath control, and deep core engagement. For those of you lucky enough to have a reformer in-home, why not give the below workout a go: 

 

Warm-Up (5-10 minutes)

Start with a dynamic warm-up to prepare your body for the more challenging movements ahead. Increase the resistance on the springs to add intensity.

  1. Footwork Series (3-5 minutes)

    • Position: Lie on your back with feet on the footbar, knees bent. Set the resistance to a moderate level (light blue or a red and blue combination).
    • Action: Perform the following with added resistance:
      • Feet in Parallel: Press through your heels to extend the legs fully, then return with control.
      • Feet in V Position: Heels together, toes apart. Press out and return.
      • Feet in High Heel Position: Press out through the toes, engaging your calves, quads, and glutes.
    • Perform 12-15 reps for each variation with a slower tempo.
    • Breath: Inhale to prepare, exhale as you press out.

  2. Spinal Articulation and Breathing (3-5 minutes)

    • Position: Still lying on your back, feet on the footbar, hands at your sides.
    • Action: Use a heavier resistance (red or two reds) and perform spinal articulation:
      • Roll your pelvis off the carriage, one vertebra at a time, engaging the glutes and hamstrings.
      • Slowly lower the spine back down, focusing on articulating through each vertebra.
    • Perform 8-10 repetitions.
    • Breath: Inhale as you lift, exhale as you roll down.

Core Activation (10-12 minutes)

In this segment, we’ll focus on more challenging variations to deeply engage the core, increase endurance, and enhance stability.

  1. The Hundred with Leg Variations (5 minutes)

    • Position: Lying on your back, legs in a tabletop position, feet in the straps.
    • Action: Perform the standard hundred with the added challenge of leg extensions:
      • Extend your legs to 45 degrees or fully straight, adding more core stabilization.
      • Pump the arms vigorously, keeping the body steady.
      • Variation: Every 20 pumps, alternate between bringing one leg to the ceiling (as in a leg circle) and keeping the other in a neutral position.
    • Perform 100 arm pumps (10 full breaths).
    • Breath: Inhale for 5 counts, exhale for 5 counts.

  2. Short Spine Massage with Leg Extension (5 minutes)

    • Position: Lying on your back with feet in the straps, pelvis in a neutral position.
    • Action: Perform a standard Short Spine Massage, but as you roll your spine down, extend your legs fullybefore returning them to a bent position at the top of the movement.
      • This increases the intensity by requiring greater core control and leg engagement.
    • Perform 6-8 reps with smooth, controlled movement.
    • Breath: Inhale as you roll up, exhale to lengthen the legs, inhale as you roll down, exhale to return.

Lower Body Focus (12-15 minutes)

In this section, we’ll build more strength in the glutes, hamstrings, and quads while maintaining focus on control and alignment.

  1. Leg Circles with Heavy Resistance (5 minutes)

    • Position: Lying on your back, one foot in the strap, the other leg extended on the footbar.
    • Action:
      • Use a heavier resistance (red or two reds) to create more challenge.
      • Perform large, controlled leg circles with your working leg, engaging your core to stabilize your pelvis and torso.
      • Perform 8-10 circles in one direction, then reverse.
    • Breath: Exhale as you circle the leg, inhale to return to center.

  2. Single-Legged Footwork on Reformer (5 minutes)

    • Position: Place one foot on the footbar and the other leg extended straight.
    • Action:
      • Press the carriage out using the working leg and return with control.
      • Focus on keeping your pelvis square and avoiding shifting your weight to one side.
    • Perform 10-12 reps per side, gradually increasing resistance.
    • Breath: Inhale to press out, exhale to return.

  3. Bridge with Knee Extension (5 minutes)

    • Position: Lie on your back with feet on the footbar, knees bent, and resistance set to medium.
    • Action:
      • Lift your hips into a bridge, then extend one leg straight at the top, engaging the glutes and hamstrings.
      • Return the leg to bent and lower the hips slowly.
    • Perform 12-15 reps per leg, alternating legs after each rep.
    • Breath: Inhale as you lift, exhale as you extend the leg, inhale to return, exhale to lower.

Upper Body Focus (10-12 minutes)

This section will challenge your arms and upper back with a focus on stabilization and strength.

  1. Chest Expansion with Stronger Springs (5 minutes)

    • Position: Sitting tall on the Reformer, holding the straps with palms facing down, arms extended in front.
    • Action:
      • With increased spring resistance (red or two reds), pull the arms straight back behind you while maintaining a stable torso.
      • Avoid overextending the back and ensure the ribs don’t flare.
      • Focus on squeezing the shoulder blades together.
    • Perform 10-12 reps.
    • Breath: Inhale to prepare, exhale as you pull the arms back, inhale as you return.

  2. Triceps Press with Leg Extensions (5 minutes)

    • Position: Sitting tall, holding the straps with arms extended overhead.
    • Action:
      • Press the straps down and back, focusing on engaging the triceps, then extend one leg fully in front as you press the arms down.
      • Alternate between pressing and extending each leg.
    • Perform 10-12 reps per leg.
    • Breath: Inhale to prepare, exhale as you press down, inhale as you extend a leg, exhale to return.

Stretch & Cool-Down (5-8 minutes)

Finish the session with stretches to lengthen the muscles and promote relaxation after the more intense movements.

  1. Spinal Stretch with Reformer Resistance (3-5 minutes)
  • Position: Sit on the Reformer with feet on the footbar, holding onto the straps.
  • Action:
    • Roll down into a seated spinal stretch, keeping the legs extended and the torso rounded.
    • Use the straps for a deeper stretch, keeping your core engaged and avoiding any compression in the lower back.
  • Hold for 30 seconds to 1 minute, breathing deeply.
  1. Hip Flexor Stretch with Resistance (3 minutes)
  • Position: Kneel with one foot on the footbar and the other knee on the Reformer carriage.
  • Action:
    • Push the carriage out gently with your hips to deepen the stretch, focusing on opening the hip flexors.
    • Ensure that the pelvis stays aligned and that the lower back doesn’t arch.
  • Hold for 30-45 seconds per side, breathing deeply.

Conclusion

This advanced Reformer Pilates sequence, founded on Stott principles, will challenge your body by increasing resistance, adding complexity to core movements, and enhancing strength and flexibility. By incorporating more resistance, focusing on precise control, and maintaining optimal form, you’ll build greater muscular endurance and mobility. As always, listen to your body and adjust the resistance levels or movements as needed to suit your individual capabilities. This workout is designed to push your limits while preserving the foundational principles of alignment and breath control.

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