Reformer Embodiment & Practice Logbook

Date of practice: 2026-06-02

Duration: 60 mins

Location: Halo Killarney

Exercises I practised: Footwork Series
- Double leg press (balls of feets, toes on bar, heels on bar & wide stance heels on bar)
-Calf raises & tendon stretch
- Walking into running

Bridge Series
- Heels on bar bridge
- Bridge pulses
- Bridge hold
- High bridge hold extension

Hundreds
Sit ups with feet under footbar
Russian twists

Lung Series (long box on the ground)
- Lunge
- 90/90 Lunge
- Pulse
Hold

Scooters
- Lunge scooter
-Scooter

Planks
Plank Hold
Knees Off
Mountain Climbers

What I noticed in my body: I enjoyed this class and enjoyed the pace & flow. The instructor encouraged us to slow the pace of each exercise down and connect out mind to the muscles working. I thought this helped me to concentrate on what i was doing and helped me to engage and work the relevant muscles.

Challenges I experienced: The bridge work was the most difficult - my hamstrings were very tight.

Insights for my teaching: Helpful cues - imaging a bowl of water on our pelvis don't allow it to rock or spill; engage to core muscles squeeze the belly button back like you are zipping up a pair of tight jeans; holding a peach under your chin

Reflection: This class helped me to think about the cues I will use in class

Date of practice: 2026-06-06

Duration: 60 minutes

Location: Halo, Killarney

Exercises I practised: double leg press
walking
the hundred
leg circles
leg open and close
bridge
bridge with marching
oblique roll back high and low
breathstroke
lunge
scooter
squats out and in

What I noticed in my body: I was happy with my alignment in the footwork I ensured that my knees were parallel to my hips and I was happy with my breath work. I used 3 springs and this was a good tension for me. I was happy with how i completed the exercises with my legs in straps I kept neutral alignment. I added a spring to make the circles more challenging. At times when my legs were in table top position my legs moved closer to my body and I tried to maintain the tabletop position. I completed the lunges and scooter exercises with one red spring and this felt like a suitable tension. I was happy with how I completed the other exercises.

Challenges I experienced: I found the bridge challenging as when I got tired the carriage opened a bit I also felt a little cramp in my hamstrings when doing the bridge marching. When completing the oblique roll back my neck began to get sore after a while due to bad posture.

Insights for my teaching: I learned all about breathing. I learned to inhale to prepare and exhale on the extension. I learned to not hold your breath in an exercise. I also learned to keep good posture when completing the oblique roll back. I learned how to have a neutral spin when lying on the carriage. A cue I found helpful was when completing footwork ensure knees are parallel to hips.

Reflection: I learned that I found the exercises for the legs easier than upper body. I learned that when my body gets tired it impacts my posture (especially with arms). I learned that breath work is extremely important.

Date of practice: 2026-06-11

Duration: 45 minutes

Location: Halo Killarney

Exercises I practised: double leg press
walking
running
bridge
the hundred
tricep pres
arm circles
frogs
short spine
bridge with marching
bicep curl
lunge
internal rotation
mermaid

What I noticed in my body: I enjoyed the mermaid exercise as I felt like it was a good stretch. Im becoming more flexible. I was able to make bigger leg circles.

Challenges I experienced: I found the bridge with matching challenging as my hamstring was cramping.

Insights for my teaching: The cues that the teacher had were very helpful. We were encouraged to inhale to prepare and exhale on the exhersion that really helped when completing the challenging exercises.

Reflection: I'm listening to the cues the instructor is giving. When completing exercises I focus on the part of the body that the exercise is aimed at. I'm becoming more confident completing the exercises which will help me when demonstrating them to a class.

Date of practice: 2026-06-10

Duration: 60 mins

Location: Halo Killarney

Exercises I practised: Warm Up Breathing - hands on ribcage, hands on hips and lower belly, hands on carriage

Footwork Series (Double leg)
- Balls of feet
-Toes on bar (heels high)
-Heels on bar (hip width & wide)
- Pilates V (heels together toes apart over and under the footbar)

Single leg press
-Toes on bar
- Heel on bar

Legs in Straps (lying on side)
-Leg lift and lower
-Leg swing
-Leg bend and flew
-Leg pulse
-Leg circles

Half roll back (C spine)
Half roll back bicep curl
Half roll back low row

Legs in straps on second leg

Short box - Planks
Plank Hold
Knees off

Lunge Series (long box)
- Lunge
-90/90
-Pulses
-Lunge Hold
-Scooter

Elephant Stretch
Long Stretch
Down stretch
Mermaid Stretch
Monkey Stretch
Childs Pose

What I noticed in my body: Glute work was very tough today. The legs in straps really isolated the glute muscles and I found it hard to keep correct alignment and keep legs at hip height throughout the movement.

Challenges I experienced: Remaining stable on the carriage for glute work - adaptations given by instructor - ball under my head and free hand on the carriage for stability

Insights for my teaching: The instructor gave me adaptations for exercises I found difficult. She also used great cues that helped me understand the aim of the movements. During legs in straps glute work she said to push our legs through the straps as if we were pushing our foot against a wall and we were then moving up and down the wall.

Reflection: Todays class showed me some adaptations to offer to students.

Date of practice: 2026-06-13

Duration: 60 minutes

Location: Halo Studio, Killarney

Exercises I practised: Footwork Series

Single Leg Extension
Single Leg Pulse
Single Leg Bridge
Single Leg Bridge with Pulse

Short Box - Lunges
Static lunges
Skater
Glute Kickback
Sumo squat (heels against box)
Sumo squat pulses

Standing Abduction Series
Hip abduction
Squat into hip abduction
Hip abduction scooter

Arm Series - kneeling with balls
Chest press
Chest extension ball pass
Shoulder press
Bicep curls
Tricep extension

Lunge series - box on floor
Low lunge
Static lunge

Core
Arm arqs
100s
T Arms
T arm coordination
Legs under footstep sit up

What I noticed in my body: I noticed strength and stability in my legs and glutes during the single-leg work, but also became aware of differences between my left and right side. My hips and glutes worked hard throughout the standing abduction and lunge series, and I felt my core engage to help maintain balance.

Challenges I experienced: The biggest challenge was maintaining balance and control during the single-leg and standing exercises.

Insights for my teaching: Experiencing the class reminded me that balance, coordination, and body awareness can be just as challenging as strength. As a teacher, this reinforces the importance of giving clear instructions, allowing time for practice, and offering encouragement when learners are working through unfamiliar or demanding movements.

Reflection: It reminded me how important clear cueing, demonstrations, and encouragement are when learning new movements. By noticing where I felt challenged, fatigued, or unsure, I can better understand the needs of my future clients and create a supportive environment that promotes confidence, body awareness, and progression

Date of practice: 2026-06-13

Duration: 55 minutes

Location: Halo Killarney

Exercises I practised: arm arcs
t co ordination
static lunge
mountain climbers
knees off
scooter
squats out
kneeling arm raises
bicep curl
corkscrew
short spine
heal beats
frog
leg circles

What I noticed in my body: My legs felt strong. My alignment was good for most of the exercises I notice an improvement. I picked a lighter spring for some of the arm exercises. I ensured that I inhaled to prepare and exhale on the exersion. The static lunge and scooter were tough.

Challenges I experienced: My neck was sore when completing arm arcs. This was due to poor posture and when I fixed this the pain went away.

Insights for my teaching: I will insure that my clients will have good posture when completing the moves and I understand the importance of alignment. Breathing throughout the exercises is very important.

Reflection: I listened very carefully to the teachers cues and I think these will be great help to me when teaching. I also become more confident at completing lunges.

Date of practice: 2026-06-15

Duration: 45 minutes

Location: Halo Killarney

Exercises I practised: footwork arches and heels
walking
running
t arms
bicep curl
hundreds
low row
high row
adduction
abduction
frogs

What I noticed in my body: My body felt very tired today after completing the course on Saturday and Sunday. I felt a lot weaker and had to reduce the springs when completing arm exercises. My alignment was good.

Challenges I experienced: I found the bicep curl, t arms and the hundreds very difficult as my abs were sore from the weekend. My arms also felt sore when completing the exercises.

Insights for my teaching: Give clients an options of different springs as some clients can be stronger than others.

Reflection: I learned that my own body is a lot weaker when I'm tired. I learned that I needed less springs during the arm activities. I'll be aware of what it's like to complete a class when someone's body is feeling sore and tired.

Date of practice: 2026-06-27

Duration: 45 minutes

Location: Halo Killarney

Exercises I practised: Double less press
external double less press
co ordination
bridge
bridge with marching
oblique roll back
hug
offering
salute
elephant
long stretch

What I noticed in my body: I felt confident competing the exercises and I was happy with my alignment and strength. I added an extra spring when completing the elephant as it helped me to keep stable.

Challenges I experienced: My hamstrings were tight and started cramping.

Insights for my teaching: When my hamstrings were tight I added an extra spring which really helped with stability and put less pressure on my hamstrings.

Reflection: Regular practice has given me a better understanding of the reformer and how spring tension can be changed based on the needs of the client. It has shown how versatile the reformer is and all the different exercises that can be completed on it.

Date of practice: 2026-06-28

Duration: 1 hour

Location: Halo Killarney

Exercises I practised: swan prep
up stretch
down stretch
round back
elephant
flat back
internal rotation
draw a sword
mermaid
mermaid with rotation

What I noticed in my body: I struggled at first doing the round back exercise but the instructor kindly helped me with my alignment. I enjoyed completing draw a sword and it's an exercise I will look forward to teaching.

Challenges I experienced: My wrists were sore when completing elephants and my hands were sweating making it harder to hold onto the footbar.

Insights for my teaching: I was given a thin piece of fabric that stopped my hands from slipping. This in turn helped me become more confident when completing the elephant.

Reflection: I now know that there are resources that can help someone if there are sweating and it's impacting them to do exercise. This thin piece of fabric could also be used for multiple exercises.

Date of practice: 2026-06-29

Duration: 45 minutes

Location: Halo Killarney

Exercises I practised: double leg press arches and toes
walking
running
plank
bridge
semi circle
bicep curl
chest expansion
spine stretch rowing
alternating rowing
round back
flat back

What I noticed in my body: My alignment has become better when competing round back and flat back. Breathing at the excretion helped me complete the challenging moves. I'm continuing to get stronger.

Challenges I experienced: I had 4 springs on when completing the footwork this was too heavy. I reduced it to 3 springs and I found the exercises a lot easier and more effective.

Insights for my teaching: When completing flat back the instructor reminded up to not arch through the lower back. I found this cue helpful.

Reflection: I learned that I'm becoming stronger and that my alignment is improving.