Reformer Embodiment & Practice Logbook

Date of practice: 2026-06-06

Duration: 30 mins

Location: Halo

Exercises I practised: Footwork Series > Double Leg Press (Arches); Double Leg Press (Toes) including Tendon Stretch; Walking; Running; Single Leg Press(Arches), Single Leg Press (Toes)

What I noticed in my body: The exercises really help stretch and lengthen my lower limbs, while also warming up my lower back and core upon stabilisation. I also appreciated the tendon stretches for ankle strength and mobility. The moves are also useful for Grounding and getting settled into the Class mentally.

Challenges I experienced: I needed to adjust my spine position minimally btwn toes and arches, however this provided a deeper stretch

Insights for my teaching: I would ensure the Springs are comfortable, it is good to start off with all 4 springs, however if the lower back / calves etc are feeling any strain to remove one or more springs. Encourage clients to listen to their bodies and have patience to build up over time

Reflection: I am much more used to Mat Pilates, however I really appreciated the Reformer in terms of adding more resistance especially with the Footwork series. The Springs adapt to your strength and motivation at any given time. It is also exciting to know that you can build up extra resistance as you get stronger.

Date of practice: 2026-06-06

Duration: 30 mins

Location: Halo

Exercises I practised: Arm Series > Arm Arcs > Arm Circles > Tricep Push> T-Arms

What I noticed in my body: I enjoyed the range and strenght I achieved with these exercises, from added resistance form the Springs, say compared to Mat Pilates moves with weights (which can over extend the shoulders so I avoid).

Challenges I experienced: I found the Arm Circeles slightly challenging at first, keeping the core aligned while also rotating the arms around. It took a few goes to get the breaths aligned with the movement.

Insights for my teaching: To note hand grip, to not over grip which may cause added tension to wrists and forearms. So to keep hnads open

Reflection: To cue all parts of the move throughout each sequence, including the breaths, spinal positions and the arm position

Date of practice: 2026-06-06

Duration: 20

Location: Halo

Exercises I practised: Bridge > Bridge with Marching

What I noticed in my body: I found the Bridge initially very tough on my hamstrings, compared to Mat Pilates Bridges.

Challenges I experienced: As above, I found the Bridge initially very tough on my hamstrings, compared to Mat Pilates Bridges. However I realised that I needed to bring my knees further towards / over the footbridge to avoid excess strain on my hamstrings. This simple change alleviated a lot of the strain - although need to work more on this part of my body

Insights for my teaching: To keep the alignment over the body, hips up and also to remove Springs if too difficult

Reflection: I learned that my hamstrings are a lot tighter than I had expected.

Date of practice: 2026-07-07

Duration: 30

Location: Halo

Exercises I practised: Hundreds & Coordination, Offering, Hug, Salute, Chest Press

What I noticed in my body: The need for stability is greater on the Reformer for the Hundreds & Coordination. The other moves were challenging to the hips, lower back

Challenges I experienced: It was ok, but needed to really focus on keeping my powerhouse strong and stable

Insights for my teaching: To bring in the Modifications, especially on the Hundreds and Coordination i.e. Increase Springs for more stability or lie head down

Reflection: I may have previously been gripping the Straps too tightly, adding pressure to forearms / fingers. I will hold open-handed going forward.

Date of practice: 2026-07-07

Duration: 35

Location: Halo

Exercises I practised: Feet in Strap Series - Legs Bend & Stretch, Leg Lift, Leg Circles, Heel Beats, Frogs

What I noticed in my body: Thoroughly enjoyed these exercises, especially the Leg circles in both directions. Found the lighter springs more challenging my spine and control

Challenges I experienced: Again, keeping control with less Springs.

Insights for my teaching: If the client wishes to use these moves to strengthen & increase muscle in their legs, increase teh Springs

Reflection: Appreciating that less weights does not always mean harder, as means more stability needed to control moves

Date of practice: 2026-06-27

Duration: 30

Location: Halo

Exercises I practised: Back Rowing Series > HAlf Roll Back, Bicep Curl, Chest Expansion, High Row, Low Row,

What I noticed in my body: I enjoyed these as I Row with a local rowing club (4 Oar), Also enjoyed core activation on the roll backs

Challenges I experienced: I am used to bent knees in straps for rowing so needed to adjust my posture to having my legs folded through the head rest space.

Insights for my teaching: To be conscious of elbow position and breathwork

Reflection: Ensuring Springs are correct before client turns around and gets in position. Just saves time as an instructor and also can prevent injury from sudden rotation to Springs.

Date of practice: 2026-06-27

Duration: 30

Location: Halo

Exercises I practised: Long Stretch Series: Long Stretch, Down Stretch, Half Plank, Elephant, Up Stretch

What I noticed in my body: I felt these exercises in my lower abdominal muscles, they required a lot of upper limb strenrth

Challenges I experienced: I placed my feet btwn the shoulder rests, instead of against them and found the Long Plank more manageable then

Insights for my teaching: To keep core engagement, be mindful not to lose the plank position

Reflection: That even though I am 8 years post partum (2 kids), I sometimes still can feel abdonomal separation. A good reminder to be conscious of all women in the class, even years after kids (or weven for anyone male or femail who may experience muscle separation

Date of practice: 2026-05-27

Duration: 35

Location: Halo

Exercises I practised: Mermaid Series,: Mermaid, Mermaid with Rotation,
Standing leg Series: Scooter, Skater, Squats

What I noticed in my body: Mermaid provide a nice deep stretch and nice to combine both lateral with rotation moves. The Legs series really works the glutes & quads,

Challenges I experienced: Stability at first - with the lower springs, more focus needed

Insights for my teaching: cues such as 'Keeping the standing leg steady' and 'Keeping the hips forward' are good for the standing leg series. Also to ensure the Spings are correct before Mermaid to avoid over rotationif adjusting

Reflection: I use the Mermaid frequently in Mat Pilates but nice to use with the added restistance on the Springs. It's a valuable stretch and feel it is quite nice at the end of a Session

Date of practice: 2026-06-28

Duration: 30

Location: Halo

Exercises I practised: Short Box series: Round Back, Flat BAck, Spine Twist, Tree,

What I noticed in my body: I found these tougher than a seating position. Not sure how often I would use in my own classes

Challenges I experienced: The alignment from feet strap to box to shoulders felt challenging and my body did not enjoy as much as seated.

Insights for my teaching: To practice seated C-Curves and Straight backs first

Reflection: That I do not have to include every single move in a Class, and if I don't particularly enjoy one it can be omitted or adapted (even move to the floor at first for demonstration e.g. Round / Straight Backs

Date of practice: 2026-06-28

Duration: 30 mins

Location: Halo

Exercises I practised: BAck Rowing Series: Half Roll Back Bicep Curl, Low Row and High Row, Oblique Roll ack, Draw a Sword, Internal Rotation

What I noticed in my body: Needed concentration for the Back Rowing series & to be in a good C-curve position

Challenges I experienced: Using my breaths to move slower with more focus

Insights for my teaching: Nice cue on the Swor to move through the elbow first and then the arms. Using light springs. avoid elbow hypertension

Reflection: How the Reformer can be used differently, i.e. lighter springs are not necessarily harder. To really enjoy the range of movement and variety of adaptation before even introducing any props