Reformer 1:1 Session Plan Case Study

Client name / initials: Neilus Hayes

Client level: Improver

Session number: 1 of 1

Date: 2026-07-04

Session duration: 60 minutes

Equipment needed: Reformer, long box, ball prop if needed for upper strap exercises

Session goals: - Systematic warm-up through the full Footwork Series
- Core and spinal stability via Supine Arm & Feet in Straps Series
- Posterior chain and bridging strength
- Scapular stability and upper body control via Back Rowing
- Full body integration - plank & long stretch series
- Lateral flexibility and rotation in the cool-down

Health screening notes: - No contraindications, injuries, or medical conditions reported
- Cleared for full intermediate reformer work
- Areas of notable tightness: hip complex & shoulder girdle
- Coaching Considerations:
- Allow extra warm-up time in Footwork - prioritize hip flexor release before loading
- Monitor range of motion in Frogs, Leg Circles & Hamstring Stretch - avoid forcing end range
- Cue scapular depression throughout all arm and rowing exercises to address shoulder tightness
- Use Swan Prep and Pulling Straps in cool-down to open the anterior shoulder & chest

Modifications & adaptations for warm-up: Reduction of spring tension if muscle fatigue
Reduced range of motion if tight calves
Single leg press can be modified with non working leg bent with foot on carriage & if one side is weaker than the other spring tension can be reduced.

Exercise selection & sequencing rationale: - Full use of all positions on the reformer - Large variation of movements
- Full body workout focus, good mix of resistance training, core & flexibility
- Hold implemented in some of the stretches to increase flexibility
- Breakdown of series below:
1. Supine arm series
2. Feet in straps series
3. Bridging series
4. Back rowing series
5. Plank series (Front rowing)
- Key sequence rationale was to implement a good flow & variety for client

Client feedback: - Really positive feedback, client enjoyed the session
- Good mixture of exercises ket it interesting & the time flew
- Felt like the client achieved a workout, worked hard but also energized by the session

Reflection: - Really good session, cues were positive & vocality was strong
- Possibly reduce the amount of exercises & increase the set count

Next session focus: - Possibly find adaptations that can make the session tougher not just easier for clients, possibly suggest adding springs if too light etc.