Reformer Embodiment & Practice Logbook

Date of practice: 2026-06-10

Duration: 1 hr

Location: Solis, Cork

Exercises I practised: Footwork Series: Exercise 1-8
Supine Arm Series: Exercise 9-14
Feet in Straps: Exercise 15-25
Bridging Series: Exercise 29-32
Back Rowing Series: Exercise 33-44

What I noticed in my body: I found that for T-arms I needed less springs as my lats weren't strong enough to complete this exercise on as many springs as I used for the rest of the core sequence.
I also found that when I used springs that were too heavy, I found the coordination exercise felt sore on my neck and I found it easier to engage my core with lower spring tension.
I found that when I practised foot in straps, I initially experimented with springs and when the springs were too heavy it became more difficult to maintain a neutral spine and my low back kept rising off the carriage.

Challenges I experienced: I found the rhomboid opening move a bit awkward. The position of the straps meant I became distracted by the straps and in an effort to adjust them I lost perfect form.
I found a lot of half roll back exercises together ineffective and I think just 3-4 with perfect form would work better.
Today I focused on picking the correct colour springs to suit the exercises I practised in a beginner and improver setting

Insights for my teaching: I learned that footwork into a bridging sequence runs nicely because you can keep the same springs. I think I would use heavier (1 blue, 1 red and 1 green)for beginner for more support and stability and moving slower. I would use just a blue and red for imp/adv but get them to perform more reps for the footbar work part.

For the arms in straps I came up with some cues to ensure perfect form. Roll the shoulders down and back and keep your chest proud (verbal). (low row and high row). Imagine you have a belt across your chest and you are tightening it to the last notch (visual que to squeeze shoulder blades)

I also learned that breathing is so important for the bicep curl to engage the correct muscles (exhale as you curl, inhale as you extend)

Reflection: I think this session will help me become a better teacher for a number of reasons. Firstly, I am becoming more confident in the exercises and remembering the alignment and modifications for each the more I practice. Secondly, I am experimenting with the springs to experience how different spring tensions suit the exercises. In addition to this I began to discover how different exercises flow into one another based on spring tension and body position and I think this will help me with class planning going forward.

Date of practice: 2026-06-12

Duration: 60 minutes

Location: Solis, Cork

Exercises I practised: Back Rowing Series (Improver Plus Exercises 45-48)

Kneeling Bicep Curl
Kneeling Chest Expansion
Kneeling T-Arms
Kneeling Thigh Stretch

Front Rowing Series (Exercises 49-55)
Offering
Hug
Chest Press
Salute
Arm Circles
Spine Stretch
Punching

Long Stretch Series (Exercises 62-66)
Half Plank
Elephant
Long Stretch
Down Stretch

What I noticed in my body: I thought that breathwork and postural alignment was really important for the kneeling sequence to make sure the right muscle groups were activated. I also thought that a high kneeling position made these moves more challenging and if I was teaching a mixed level class, I would probably give options of red, blue or red and blue.

The long stretch series requires a lot of core stability and would be easy to modify using different spring options

Challenges I experienced: During the Back Rowing Series, I found the kneeling exercises challenging as they required strong core engagement and stability while moving the arms with control. Exercises such as the Kneeling Bicep Curl and Kneeling T-Arms tested my upper-body strength, while maintaining correct posture and avoiding tension in my shoulders required concentration. The Kneeling Thigh Stretch was especially challenging because it required flexibility, control and confidence while leaning back. I experimented with different springs and I found 1 red to be just about challenging enough.

The Front Rowing Series also challenged my coordination and body awareness. Movements such as Offering, Hug and Arm Circles required controlled arm movements while keeping my spine aligned and my core active. I found it difficult to maintain smooth transitions between exercises, especially when fatigue started to affect my technique.

The Long Stretch Series was demanding because it relied heavily on core and shoulder strength. Holding positions such as Half Plank and Long Stretch required endurance and Elephant and Down Stretch challenged my ability to maintain stability and proper alignment. Overall, these exercises improved my awareness of posture, control and the importance of consistent practice.

Insights for my teaching: This session showed me the importance of focusing on control, alignment and breath throughout each exercise rather than simply completing the movement. The Back Rowing Series, Front Rowing Series and Long Stretch Series highlighted how much strength, balance and body awareness are needed to perform reformer Pilates exercises effectively. I learned that clients may find it challenging to maintain correct posture, engage their core and control the carriage. Therefore, as an instructor it is important to provide clear guidance and support. Small adjustments, such as correcting shoulder placement, encouraging a neutral spine or improving stability and adjusting spring tension will make a significant difference to the quality of movement. I learned that clear demonstrations, simple explanations and appropriate modifications are crucial to a successful class. Exercises such as Kneeling T-Arms, Arm Circles, Half Plank and Long Stretch require clients to understand which muscles they should be engaging and how to move with control. I will encourage clients to connect their breathing with their movements and focus on quality rather than speed. Useful cues during this session would have included reminders such as “engage your core”, “keep your shoulders relaxed away from your ears” and “move slowly with control.” For the Long Stretch Series, cues like “maintain a strong plank position” and “keep your hips level” would help improve technique, confidence and awareness.

Reflection: Today I learned more about my own body awareness, strength and areas that require further development. Practising the reformer Pilates exercises showed me the importance of core engagement, posture and controlled movement. I noticed that maintaining stability during exercises such as the kneeling series and Long Stretch Series required more focus and muscular endurance than expected. I also realised I have more mobility in one of my shoulders than the other! I became more aware of how easily tension can build in my shoulders when I am concentrating and how important it is to relax while staying strong. This session helped me understand the connection between breathing, alignment and movement quality and highlighted the value of patience and consistency in improving my technique.

Date of practice: 2026-06-15

Duration: 60 minutes

Location: Solis, Cork

Exercises I practised: 68 Swan Prep
69- Pulling Straps
70- T Arms Prone on Long Box
71- Tricep Extension
72- Breast Stroke Prep
92- Round Back
93- Flat Back
94- Knees Off
Knee Stretch on Carriage

Short Box Series
83- Round Back Short Box
84- Flat Back Short Box
85- Spine Twist
86- Side to side
87-Tree

What I noticed in my body: 68- swan prep. Arms slow to keep core engaged. Would probably send anyone who couldn’t do this into mermaid stretch.

69- pulling straps. Really need to grab thick part above straps to get full range of motion. Really need to lift head and chest to feel it in back extensors. Could do on red and blue too

70- T arms. Might have to grab straps too and go for a blue and red. Difficult to maintain neutral spine in motion

71- tricep extension. Lift chest and keep neck long as you exhale and extend blue and red also good here

72- breast stroke prep. 1 red spring felt heavy. But difficult would prob only do with advanced

92- round back. Would be good on yellow spring for challenge of abs. Didn’t enjoy heavy springs as much… felt I lost form in my hover and needed to draw legs long to keep up support the heavier weight

93- flat back…. Can feel it more since you’re not concentrating on c curve

94- knees off. Feet against shoulder pads. Need to watch on YouTube to really distinguish between the three moves. Felt on back and core.

**Knee Stretch- knees on carriage. I needed to make this super light (1 yellow) to feel it properly**

83- round back short box all springs on. This move would only appropriate for class with little contraindications.

84- flat back got a better range of motion with flat back. Almost opposite to last round and flat back sequence. Not concentrating on c curve helped me move further back with control

85- spine twist. Liked trying it with variations. Completed with spine t arms and weighted ring and worked well

86- side to side. Too difficult with weighted ring. Worked well with Pilates ring the last day at class with Holly.

87- tree. I’m quite flexible and need the full extension and return to feel anything

Challenges I experienced: 72- breast stroke prep.
1 red spring felt heavy. Getting the motion was difficult and I feel the exercise wouldn’t be suited to a beginner or mixed level group. Would adapt by completing on a blue spring.
In some of the round back exercises I became a bit fixated on maintaining my c curve and became frustrated if I lost my form. Il

Insights for my teaching: Setting up 68. Swan Prep
Safety starting- kneel in middle of box and place arms on footbar then fold thighs down onto carriage so hips are at front
I think that running a lot of c curve exercises in a row is not the best idea as it puts the spine under too much pressure

Reflection: I think regular practice is paramount to being a good reformer teacher. I think that by practising the actions and seeing how they feel with multiple reps and different spring variations, you get a better sense of what a client would be able to complete and furthermore which exercises flow better into one another

Date of practice: 2026-06-16

Duration: 60 minutes

Location: Solis, Cork

Exercises I practised: Mermaid (110,111,112)
Squat
Skater
Lunge
Scooter
Abduction/Adduction (Side Splits)
Stomach Massage Round Back
Stomach Massage Straight Back
Stomach Massage Arms Extended
Stomach Massage Rotation (Twist)

What I noticed in my body: Embodiment 4

110- Mermaid Nice one to run after a round back series to loosen out and before feet in straps. Need to encourage sitting up tall to activate the obliques

111- Mermaid with counter stretch. Didn’t like this one as much. Between two pains of glass image helped with form

112- Mermaid and cross over Really nice stretch. Would be lovely towards end of class. Keep arm on footbar wide. Really felt it in rotator cuff

95- Lunge
Important to start with knee on carriage. Good marker for other foot would be big toe where the foot bar ends

96- abduction
Leg positioning v important. Too wide you feel in glute instead of adductors. Felt more when pushing left leg away.

97- adduction
1 green. Felt the same as abduction. Need to practice more to distinguish or else run together

98- scooter
1 green felt nice. Would be nice in a lunge sequence form simple. Definitely one you could include in a lot of classes

99- skater
Would follow on nicely from adductors/abductors. Cue keep chest proud and send glutes back. Can do isolating skating part low in squat or coming up every time.

100- squat (out)
Use box. Double check with Holly- video and instruction different

101- squat (in)
Check with Holly

106- stomach massage round back
Found it easier to keep c curve holding foot bar with hands

107- liked this. People with low back issues may find challenging

108- 2 green one blue too heavy. 1 green would be fine.

109- twist. Good exercise to get obliques involved

Challenges I experienced: I actually thought the majority of these exercises ran smoothly and weren’t as precision based as yesterday’s session. The only things I found challenging were selecting the right spring tension for the split squats.

Insights for my teaching: Scooter. Would be nice in a lunge sequence form simple. Definitely one you could include in a lot of classes

Squat- Could run this before a short box series with heavy springs on and encourage using the box as a chair to sit onto. I’ve observed this in a few classes and it has worked well!

Reflection: I think this session was important because it will help me add volume and challenge to sequences. A lot of these exercises were lower body focused and layered nicely together

Date of practice: 2026-06-18

Duration: 60

Location: Solis, Douglas

Exercises I practised: I came in to the studio to practice the exercises in the classes I was going to teach in the studio.
One of the classes was beginner and one of them was improved/advanced
The exercises I practiced were-

foot bar work- double leg press on heels, toes, wide double leg press, Pilates v,

bridge sequence- Bridge, SL Bridge, semi circle

Lunge Sequence- lunges, scooters, splits, squats and skaters on each side

Supine Arm sequence- arm arcs, hundreds, tricep extensions and coordination

Kneeling Sequence- bicep curl, chest expansion, hug and salute

Feet in Straps- lower and lift, frog kicks, heel beats, leg circles

What I noticed in my body: I think that I need to watch out for selecting the right springs for feet in straps. Initially I went too heavy and could feel my low back lifting off the carriage.

Challenges I experienced: I found getting the hand positioning and spring level correct challenging for the kneeling sequence.
I think it will be important that you encourage slow movements teaching if you’re on a light spring as it can feel wobbly and if the springs are too heavy it can be challenging to maintain correct form.

Insights for my teaching: I need to give specific cues for chest expansion- palms facing down

Give two options for legs in straps and encourage to go lighter if low back is lifting

Reflection: Regular practice has really helped me improve my body awareness and alignment on the reformer. By learning and practising each detail I am aware of my own form and can self correct to execute exercises with much better form myself

Date of practice: 2026-05-24

Duration: 60 minutes

Location: Solis, Cork

Exercises I practised: Today I ran through the exercises I was teaching for my two 1:1 sessions that I was going to teach for my class today
This included
A footwork series, A bridging series, A Kneeling arm sequence, A Lunging sequence, A Upper Back Focused series and feet in straps to finish

What I noticed in my body: I think I really got used to a flow that felt good!
In my arms and back I was able to move up to a red spring, whereas normally I do a blue which shows my strength has improved.

Challenges I experienced: I did found my arms tired when performing the salute move and could feel my form dropping after 7/8 reps
Other than that I didn't experience any other challenges.

Insights for my teaching: I think I learned which exercises flowed well into one another and what stretches would be good to do between sets. I also think that it is important to cue keeping your elbows in line with your shoulders for bicep curls and the hug movement.

Reflection: This session will help me become a better teacher by deepening my understanding of how to structure a balanced and effective Reformer Pilates class. By covering exercises I practised, I developed a greater awareness of how each movement targets different areas of the body while contributing to overall strength, mobility and control. Practising these sequences helps me improve my ability to cue clearly, demonstrate effectively and recognise common movement patterns or compensations in clients. The session also reinforced the importance of creating logical transitions, pacing and progression throughout a class. This experience will allow me to design sessions that are safe, challenging, and adaptable, helping clients build confidence and achieve their individual goals through mindful movement.

Date of practice: 2026-06-25

Duration: 60 minutex

Location: Solis Douglas

Exercises I practised: Today I practised the Mixed Level Class I was going to teach today.

Footbar Sequence- Leg Press Heels, Leg Press Toes, SL Press, SL Zig Zag, Wide Leg Press
Lunge Sequence (with box)- Lunge, Scooter, Curtsey Lunge, Curtsey Lunge Pulse
Seated Sequence (with box)- Tricep Extension, T Arms & Shoulder Press, Hover/Plank
Lunge Sequence (on other side)
Arm Series (High Kneeling)- Bicep Curl, Hug, Cactus Arms (Open and Close), High Row, Low Row
Squat Sequence (with weights)- Abductor/Adductor and Palm Flips, Squat and shoulder press, Skater and O Hold.
Repeat on Other Side
Feet in Straps (Lower and Lift, Frog Kicks & Leg Circles)

What I noticed in my body: I added the small equipment to distract from the work the lower body was completing and ensure correct form. I noticed in other classes that people's form drops in a squat sequence because they are solely focused on the burn their lower body muscles are feeling. I want to embody what it would be like with a small simple exercise to undertake with the upper body and found my form much better. I think this would only be appropriate for fit clients and I would definitely make the weights part optional.

Challenges I experienced: I found getting the correct position for the curtsey lunge challenging and I think clients may find this hard and may need to change to a lighter spring for this exercise as it is a more quad focused exercise

Insights for my teaching: I think cueing to bring the leg out and then half way back for the scooter would be helpful. I will also give 2 spring options for the upper body work as everyone will have different strength levels here.

Reflection: Today I learned more about my body’s strength, balanc and control through a variety of reformer Pilates movements. I noticed how my legs and glutes work together during presses, lunges and squats and that my core helps stabilise every movement. The arm series showed me the importance of posture, shoulder control and upper-body strength. I also discovered how small adjustments in alignment and breathing improve my stability, flexibility and overall body awareness.

Date of practice: 2026-06-27

Duration: 60 minutes

Location: Halo Studio, Killarney

Exercises I practised: We did a specialised session with Aoife where we learned about breathing patterns on the reformer and different styles of breathing you can use for your classes depending on whether the focus of your class is recovery/strength or high tempo.
We just carried out the leg press and the mermaid series as this embodiment session was focused more on breathing

What I noticed in my body: I noticed that tucking my thumbs to the back of my ribcage helped me improve my body awareness during lateral breathing.
Using the party streamers and the straws helped me visually explore the different breathing patterns and how they effected my body position.

Challenges I experienced: In mat pilates, I usually cue exhaling for the exertion part of the movement, however, Aoife encouraged inhaling as we push the carriage away and exhaling as the carriage returns. A visual cue she used was using the springs as a guide- as the springs expand take a breath in and as they return, take an exhale. I think this will take a bit of getting used to for me

Insights for my teaching: I picked up a lot of visual cues from Aoife such as- imagine your ribs are an accordian, expanding in and out. I also liked the image of using the springs to guid your breath

Reflection: I think this practice session was incredibly beneficial to me as a student teacher. I think, prior to this embodiment session, I was getting a bit overwhelmed about what breathing pattern I should be doing. This definitely helped me realise that the breathing pattern on the reformer depends on the type of class you are teaching and that a lot of the Elders that founded pilates offer different instructions on what the breathing patterns should be.

Date of practice: 2026-06-29

Duration: 60 minutes

Location: Solis, Cork

Exercises I practised: Mermaid Series,
Stomach Massage Series
Overhead Reach
Internal Rotation
Draw the Sword

What I noticed in my body: I would be quite flexible so I found the mermaid series to be an effective stretch and think it would be quite effective to run at the end of a class to cool down. I think my body naturally wanted to rotate back to the starting position without sliding the carriage in first so I need to be careful to cue this effectively.
I think that to get the full effects of the stomach massage series I had to go heavier with the springs as I have quite a strong core and couldn't really feel it on one red spring. I found the over head reach and twisting positions much more effective.
The side series I found challenging as my rotator cuff muscles are quite week.

Challenges I experienced: I found the side reach series challenging as I wouldn't be as strong in my upper body. I completed this on a red spring and found it too heavy so had to change back to a blue spring.

Insights for my teaching: I would be careful at what point in the class I would cue the side reaching series, I would also run a seated sequence in the middle like stomach massage to give the shoulders a break
I think a lot of these exercises, particularly the mermaid series, would be pre and postnatal friendly as you are not in prone or supine- just lighter springs would be required

Reflection: This Reformer Pilates session will help me become a better teacher by deepening my understanding of movement, alignment, and how each exercise supports the body. Working through the Mermaid Series, Stomach Massage Series, Overhead Reach, Internal Rotation, and Draw the Sword will improve my ability to feel the exercises in my own body, which will help me give clearer and more effective instructions to clients. Experiencing the challenges, sensations, and modifications firsthand allows me to better understand different bodies and adapt exercises when needed. The session will also develop my awareness of posture, breathing, control, and precision—key principles I can emphasise when teaching. By practising these movements, I can refine my cueing skills and learn how to guide clients safely through transitions, alignment corrections, and progressions. Overall, this session strengthens both my personal practice and my ability to create supportive, informed, and confident Pilates sessions for others.

Date of practice: 2026-07-01

Duration: 60 minutes

Location: Solis, Cork

Exercises I practised: Leg Press Heels, Leg Press Toes, Pilates V, Wide Leg Press, Walking and Running

Bridge, Bridge with Marching, SL Bridge Pulse, Semi Circle

Lunge, Scooter ,Adductors ,Squat Out, Skaters

Arm Arcs, Hundred, Tricep Extension, Coordination

Kneeling Bicep Curl, Hug, Salute and Rhomboid Opening

Open and Close, Heel Beats, Frogs and Leg Circles

What I noticed in my body: I think that the spring selection I chose for each exercise was perfect to challenge me. I found the blue was enough for me for the kneeling sequence and if I went any heavier (I tried a red first) it would have effected my alignment

I am much stronger and more flexible in my lower body so I was able to do 2 green springs for the Feet in Straps sequence whilst still keeping my low back on the carriage

Challenges I experienced: I found running Squat out and skaters back to back tricky initially as I kept mixing them up. I cam up with some verbal cues in my head to help me distinguish between them. Sometimes in bridge formation, if I have already done a workout that day, I find it more challenging to keep the carriage steady during bridges.

Insights for my teaching: I think that running the adductors before the squats is a good idea to straighten the leg before rising back up. Otherwise, it could be confused with the skater. The client must be reminded to rise up each time

Reflection: I think this session will help me as I am teaching this class this evening. By embodying this session myself, I will know what cues to add, what springs to use and what exercises flow nicely in to one another and how long I should cue them for.