Reformer Embodiment & Practice Logbook

Date of practice: 2026-06-06

Duration: 60 minutes

Location: Halo

Exercises I practised: Double leg press with arch, heels and toes, tendon stretch, walking, running, single leg press.

What I noticed in my body: During these exercises, I noticed greater awareness of my alignment, especially keeping my pelvis neutral, knees tracking over my toes, and core engaged. The double leg press felt controlled and grounding, while tendon stretch highlighted tightness in my calves and improved ankle mobility. Walking and running felt smooth and helped with coordination, and the single leg press showed that one leg was slightly less stable than the other. I felt my legs and core working throughout, and focusing on my breath helped me stay controlled, move with better precision, and reduce unnecessary tension.

Challenges I experienced: One of the main challenges I experienced was maintaining consistent alignment and core engagement throughout the exercises, particularly during the single leg press where balance and stability were more demanding. I also found it difficult to keep my knees tracking correctly as my legs became fatigued and to maintain an even movement during walking and running. To adapt, I slowed the pace of my movements, focused on my breathing, and concentrated on engaging my core and hips to improve my control and alignment.

Insights for my teaching: This session showed me how important clear, simple cues are for improving movement quality. Cues such as "keep your pelvis neutral," "track your knees over your second toes," "press through the whole foot," and "engage your core before you move" would have helped me maintain better alignment and control. As a future instructor, I learned the value of encouraging clients to move slowly, use their breath to support each movement, and focus on quality of movement rather than speed.

Reflection: This session helped me understand the importance of experiencing the exercises from a client's perspective. Feeling the challenges with balance, alignment, and coordination has given me a better understanding of where clients may struggle and how to support them with clear cues, encouragement, and appropriate progressions. It has also reinforced the importance of observing movement closely and prioritising good technique over completing more repetitions, which will help me become a more effective and empathetic teacher.

Date of practice: 2026-06-07

Duration: 60 minutes

Location: Halo

Exercises I practised: Bicep curl, 1/2 roll back, chest expansion, open book, offering, hug, chest press and salute

What I noticed in my body: During these exercises, I noticed how important posture and core engagement were for maintaining control and alignment. The ½ roll back challenged my abdominal strength, while chest expansion and open book improved my awareness of shoulder mobility and upper back flexibility. The bicep curl, offering, hug, chest press, and salute helped me feel the connection between my arms, shoulders, and core, rather than relying only on my arms. Focusing on keeping my shoulders relaxed, spine long, and wrists aligned made the movements feel more efficient, and coordinating my breath with each exercise helped me move with greater control and stability.

Challenges I experienced: The main challenges I experienced were maintaining a stable core and neutral spine during the ½ roll back and keeping my shoulders relaxed and down during the arm exercises, especially as fatigue set in. I also found it difficult to coordinate breath with movement at times, particularly in exercises like chest expansion and salute, where timing and control were key. To adapt, I slowed the movements down, reset my posture between repetitions, and focused on initiating each exercise from my core rather than my arms, while using my breath more deliberately to support control and reduce tension.

Insights for my teaching: This session highlighted how important it is to cue from the centre rather than the limbs, especially in arm-based exercises where it’s easy to overuse the shoulders and neck. Useful cues would include “soften the shoulders away from the ears,” “initiate from your core before moving the arms,” “keep your spine long and stable,” and “move with your breath—exhale on effort, inhale on return.” I also learned that breaking movements down and reinforcing posture before adding arm movement would have helped improve control and alignment throughout the sequence.

Reflection: This session helped me understand how easily clients can compensate with their shoulders and arms when core support is not clearly established. Experiencing this myself has improved my awareness of common alignment issues and the need to reinforce foundational positioning before progressing movements. It has also shown me the importance of giving clear, simple cues and observing closely so I can adjust exercises in real time. Overall, it will help me become a more patient, observant, and effective teacher who prioritises control, alignment, and mindful movement over repetition or speed.

Date of practice: 2026-06-13

Duration: 60 minutes

Location: Halo

Exercises I practised: plank, press up, long stretch, elephant, down stretch, improver co ordination, kneeling bicep, 1/2 roll back, low row, high row

What I noticed in my body: Plank, press up, long stretch, elephant, down stretch, coordination, kneeling bicep, ½ roll back, low row, and high row all felt challenging and required strong core and upper body engagement. I noticed my alignment was best when I kept my spine long and shoulders relaxed, but it often broke down with fatigue or speed. Strength was needed mainly in my core, arms, and back, while flexibility in my shoulders, chest, hips, and hamstrings affected my range of movement. Focusing on my breath helped me stay controlled, improve alignment, and reduce tension throughout the exercises.

Challenges I experienced: I found these exercises challenging in maintaining consistent core engagement and alignment, especially during plank, press up, long stretch, and coordination work, where fatigue often led to loss of form and tension in my shoulders and neck. I also struggled with controlling movement smoothly in transitions and keeping stability under load, particularly in kneeling bicep and rowing exercises. To adapt, I slowed the tempo, focused on initiating movement from my core, corrected my posture between repetitions, and used my breath more deliberately to help maintain control, reduce tension, and improve overall stability.

Insights for my teaching: This session showed me the importance of clear, consistent cueing to maintain alignment and control under fatigue. Useful cues would include “lengthen through your spine,” “draw your ribs in,” “press away from the shoulders,” “keep weight evenly distributed,” and “initiate from your core before you move.” I also learned that breaking complex movements into smaller parts and reminding clients to slow down and breathe can greatly improve stability, coordination, and overall movement quality.

Reflection: This session helped me understand how quickly alignment and control can break down when fatigue or complexity increases, and how important it is to observe and correct these patterns early. It has improved my awareness of how clients may struggle with coordination, stability, and breath control, and the need to offer clear, simple cues and regressions when needed. Overall, it will help me become a more attentive and supportive teacher who prioritises safe technique, control, and quality of movement over speed or repetition.

Date of practice: 2026-06-14

Duration: 60 minutes

Location: Halo

Exercises I practised: 1/2 rollback, bicep curl, oblique rollback, arm circles, hunching, kneeling arm raises, kneeling arm circles

What I noticed in my body: ½ rollback, bicep curl, oblique rollback, arm circles, hunching, kneeling arm raises, and kneeling arm circles felt challenging for core stability while coordinating arm movements.I noticed my alignment was best when I kept my spine long and ribs contained, but I tended to lose posture when I focused too much on my arms.Strength was mainly required through my abdominals, shoulders, and upper back, while flexibility in my spine and shoulders helped with smoother movement.My breath helped improve control and reduce tension, especially when I used exhalation to support core engagement during effort.

Challenges I experienced: ½ rollback, bicep curl, oblique rollback, arm circles, hunching, kneeling arm raises, and kneeling arm circles were challenging for maintaining stable core engagement while coordinating precise arm and spinal movement. I struggled with keeping my posture consistent, especially when fatigue caused my shoulders to lift and my spine to lose length, and I also found it difficult to control smooth transitions between movements without tensing my neck. To adapt, I slowed the pace, focused on initiating each movement from my core, reset my alignment between repetitions, and used my breath more intentionally to maintain control and reduce unnecessary tension.

Insights for my teaching: This session highlighted the importance of reinforcing core stability before adding arm movement, as it is easy to lose alignment when attention shifts away from the centre. Useful cues would include “grow tall through your spine,” “keep ribs knitted in,” “shoulders relaxed away from ears,” “move from your centre, not your arms,” and “use your breath to control the movement.” I also learned that frequent reminders to reset posture and slow the tempo would help improve control, coordination, and movement quality.

Reflection: This session helped me understand how easily posture and core control can be lost when arm movements and coordination demands increase, and how important it is to observe and correct this early. It has improved my awareness of the need to simplify instructions, reinforce alignment regularly, and encourage clients to slow down and reconnect to their core. Overall, it will help me become a more observant and effective teacher who prioritises control, precision, and quality of movement over speed or complexity.

Date of practice: 2026-06-27

Duration: 60 minutes

Location: Halo

Exercises I practised: C-Curve, bicep curl, chest expansion, oblique rollback, kneeling bicep curl, hug, offering, chest press, salute, circles

What I noticed in my body: C-Curve, bicep curl, chest expansion, oblique rollback, kneeling bicep curl, hug, offering, chest press, salute, and circles felt challenging but controlled, with a strong focus on core engagement throughout. I noticed my alignment was best when I maintained a lifted spine and kept my ribs contained, but I tended to lose posture when concentrating on arm movements or rotating through the obliques. Strength was mainly required in my abdominals, shoulders, and upper back, while flexibility in my spine and shoulders supported smoother range and control. My breath helped improve stability and reduce tension, especially when I used exhalation to support core activation during the more demanding parts of the sequence.

Challenges I experienced: C-Curve, bicep curl, chest expansion, oblique rollback, kneeling bicep curl, hug, offering, chest press, salute, and circles felt challenging but controlled, with a strong focus on core stability and upper body coordination. I noticed my alignment was most effective when I stayed lifted through my spine and kept my ribs drawn in, but it became harder to maintain when I focused on arm movement or rotation. Strength was mainly required through my abdominals, shoulders, and upper back, while flexibility in my spine and shoulders supported smoother movement and range. My breath helped maintain control and reduce tension, especially when I used steady exhalation during effort to support core engagement.

Insights for my teaching: This session highlighted how easily clients can lose spinal alignment when focusing on arm movements or rotational work, so consistent cueing back to the centre is essential. Useful cues would include “grow tall through your spine,” “keep your ribs knitted in,” “move from your core, not your arms,” “soften your shoulders away from your ears,” and “use your breath to support the movement.” I also learned the importance of slowing exercises down and breaking them into clear phases to improve control, coordination, and overall movement quality.

Reflection: This session will help me become a better teacher by improving my awareness of how quickly alignment and control can break down when clients focus on arm work or complex coordination. It has reinforced the importance of clear, simple cueing, regular posture checks, and encouraging clients to slow down and reconnect with their core. Overall, it will help me be more observant, supportive, and intentional in how I coach movement, with a stronger focus on quality, control, and safe alignment.

Date of practice: 2026-06-28

Duration: 60 minutes

Location: Halo

Exercises I practised: long stretch, elephant, oblique rollback, plank, down stretch, long stretch,

What I noticed in my body: Long stretch, elephant, oblique rollback, plank, and down stretch felt demanding and required strong whole-body control, especially through the core and shoulders. I noticed my alignment was most stable when I kept my spine long, ribs engaged, and shoulders away from my ears, but it became harder to maintain during fatigue and transitions between exercises. Strength was mainly required in my abdominals, upper back, and shoulders, while flexibility in my hamstrings, hips, and spine influenced how freely I could move and control range. My breath helped me stay focused and controlled, particularly when I used steady exhalation to support core engagement during the more challenging parts of each movement.

Challenges I experienced: Long stretch, elephant, oblique rollback, plank, and down stretch felt physically demanding, with a strong emphasis on core stability, shoulder strength, and control under load. I noticed my alignment was most effective when I kept a long spine, engaged my abdominals, and avoided collapsing through my shoulders, but it became less consistent with fatigue and faster transitions. Strength was required throughout my core, upper body, and posterior chain, while flexibility in my hamstrings, hips, and spine influenced how well I could maintain range and control. My breath helped regulate effort and maintain focus, especially when I used controlled exhalation to support stability during challenging phases.

Insights for my teaching: This session highlighted the importance of reinforcing core stability and spinal length before progressing into load-bearing and transitional movements. Useful cues would include “lengthen through your spine,” “draw your ribs in,” “press the carriage away from your centre,” “keep your shoulders stable and relaxed,” and “move with control, not speed.” I also learned that clients benefit from frequent reminders to reset alignment between exercises, especially when fatigue affects posture and coordination.

Reflection: This session will help me become a better teacher by improving my understanding of how demanding full-body control exercises can affect alignment, especially under fatigue. It has reinforced the importance of observing posture closely, correcting small compensations early, and giving clear, simple cues that guide clients back to their centre. Overall, it will help me be more attentive, structured, and supportive in my teaching, with a stronger focus on control, precision, and safe movement execution.

Date of practice: 2026-06-13

Duration: 60 minutes

Location: Halo

Exercises I practised: squat, skater, lunge, scooter

What I noticed in my body: Squat, skater, lunge, and scooter felt dynamic and demanding, with a strong emphasis on lower body strength, stability, and control through movement. I noticed my alignment was most effective when I kept my knees tracking over my toes, my pelvis stable, and my spine upright, but it became harder to maintain balance during faster or single-leg work. Strength was mainly required in my glutes, quadriceps, and core to support stability and control, while flexibility in my hips and ankles influenced how deep and controlled my movement felt. My breath helped me maintain rhythm and stability, especially when I used exhalation during effort to support power and control.

Challenges I experienced: Squat, skater, lunge, and scooter were challenging for maintaining balance, control, and consistent alignment, especially during single-leg work where I struggled with stability and keeping my pelvis level. I also found it difficult to control speed and depth without losing form, particularly when fatigue set in and my knees wanted to drift out of alignment. To adapt, I slowed the tempo, focused on grounding through my supporting leg, engaged my core more intentionally, and used my breath to stay steady and control the movement through each phase.

Insights for my teaching: This session highlighted how quickly alignment can break down in dynamic and single-leg movements, so strong foundational cueing is essential. Useful cues would include “ground through your standing leg,” “keep your pelvis level,” “track your knee over your second toe,” “engage your core before you move,” and “control the descent as much as the lift.” I also learned that slowing the tempo and breaking movements into clear phases helps improve stability, balance, and movement quality.

Reflection: Today I learned that my body is capable of good strength and control, but my stability and alignment can quickly break down when I become fatigued or move too quickly. I noticed that my core is a key support system for almost every exercise, especially in single-leg and dynamic movements, and when I stay connected to it my balance and posture improve significantly. I also became more aware of differences in strength and control between sides, as well as how tightness in my hips, hamstrings, and shoulders can limit my range and affect alignment. My breath plays a major role in helping me stay focused, reduce tension, and maintain better control through movement.

Date of practice: 2026-06-14

Duration: 60 minutes

Location: Halo

Exercises I practised: side arm series, sword, T arms, single leg press, hold, internal external, double leg press, zig, zag

What I noticed in my body: Side arm series, sword, T arms, single leg press, hold, internal/external rotation, double leg press, zig, and zag felt controlled but challenging, requiring good coordination between my upper and lower body. I noticed my alignment was best when I kept my spine long, shoulders relaxed, and pelvis stable, although I had to concentrate to maintain this during single-leg work. Strength was mainly required through my core, shoulders, glutes, and legs, while flexibility in my shoulders and hips helped improve my range of movement. Focusing on my breath helped me stay balanced, maintain control, and reduce unnecessary tension throughout the exercises.

Challenges I experienced: Side arm series, sword, T arms, single leg press, hold, internal/external rotation, double leg press, zig, and zag were challenging for maintaining consistent alignment and control, especially during single-leg work and directional changes where I struggled with stability and keeping my pelvis and shoulders level. I also found it difficult to coordinate upper and lower body movements without tension building in my shoulders and neck, particularly when fatigue increased. To adapt, I slowed the tempo, focused on engaging my core before initiating movement, kept my movements smaller and more controlled, and used my breath more intentionally to maintain stability and reduce tension.

Insights for my teaching: This session highlighted the importance of clear, simple cueing to support coordination between upper and lower body, especially in rotational and single-leg work. Useful cues would include “keep your pelvis and shoulders level,” “move from your centre,” “initiate from your core before the limbs,” “soften your shoulders,” and “control the movement in both directions.” I also learned that encouraging smaller ranges of movement and slower pacing can significantly improve alignment, stability, and overall control.

Reflection: Regular practice has given me a much clearer understanding of how the Reformer supports both strength and control through resistance and alignment feedback. I now see how small adjustments in spring tension, foot placement, and carriage control can completely change the difficulty and quality of movement. It has also helped me understand how closely breath, core engagement, and alignment are connected in every exercise. Overall, I’ve learned that the Reformer is not just about strength, but about precision, control, and developing awareness of how the whole body works together in movement.

Date of practice: 2026-06-27

Duration: 60 minutes

Location: Halo

Exercises I practised: long box, pulling, t arms, tricep, swan prep, round back, flat back, tree, twist

What I noticed in my body: Long box pulling, T arms, tricep work, swan prep, round back, flat back, tree, and twist felt demanding but controlled, with a strong focus on upper back strength, core stability, and spinal articulation. I noticed my alignment was most effective when I kept my spine long and stable through the pelvis, but it became harder to maintain during extension and rotation work like swan prep and twist. Strength was mainly required in my back, shoulders, and core to support posture and movement, while flexibility in my spine and shoulders helped with range and fluidity. My breath helped me stay controlled and supported movement quality, especially when I used it to guide extension and maintain stability through transitions.

Challenges I experienced: Long box pulling, T arms, tricep work, swan prep, round back, flat back, tree, and twist were challenging for maintaining consistent spinal control and shoulder stability, especially during extension and rotational movements where I struggled with keeping my ribs contained and avoiding tension in my neck and lower back. I also found it difficult to keep movements smooth and controlled when transitioning between flexion and extension, particularly in swan prep and twist. To adapt, I slowed the tempo, focused on initiating movement from my centre, kept my range smaller when needed, and used my breath more intentionally to maintain control, reduce tension, and support smoother transitions.

Insights for my teaching: This session highlighted how important it is to support clients in controlling spinal movement through clear cueing and gradual progression, especially in extension and rotation work. Useful cues would include “lengthen through your spine,” “keep your ribs connected,” “initiate from your centre,” “move smoothly between shapes,” and “keep your shoulders relaxed and stable.” I also learned that breaking exercises into smaller phases and limiting range when needed can help improve control, alignment, and overall movement quality.

Reflection: This session will help me become a better teacher by improving my understanding of how challenging spinal extension and rotation can be for maintaining control and alignment. It has reinforced the importance of clear cueing, structured progressions, and observing for compensation patterns such as rib flare or neck tension. Overall, it will help me be more supportive and precise in my teaching, with a stronger focus on safe alignment, controlled movement, and helping clients build confidence through better awareness of their centre.

Date of practice: 2026-06-28

Duration: 60 minutes

Location: Halo

Exercises I practised: squat, skater, lunge, scooter, abduct, adduct, single arm sword, single leg press, zig zag, stomach massage

What I noticed in my body: Squat, skater, lunge, scooter, abduct/adduct, single arm sword, single leg press, zig zag, and stomach massage felt dynamic and challenging, with a strong emphasis on lower body strength, coordination, and control through movement. I noticed my alignment was most stable when I kept my pelvis level, knees tracking correctly, and spine upright, but it became harder to maintain during faster transitions and single-leg work. Strength was mainly required through my glutes, quadriceps, and core, while flexibility in my hips and ankles supported deeper and more controlled movement. My breath helped me stay steady and focused, especially when I used exhalation during effort to maintain control and reduce tension.

Challenges I experienced: Squat, skater, lunge, scooter, abduct/adduct, single arm sword, single leg press, zig zag, and stomach massage were challenging for maintaining balance, coordination, and consistent alignment, especially during single-leg and directional changes where I struggled with keeping my pelvis level and controlling momentum. I also found it difficult to maintain smooth transitions between exercises without losing core engagement or tightening through my shoulders. To adapt, I slowed the tempo, focused on grounding through my supporting leg, engaged my core more intentionally before each movement, reduced my range when needed, and used my breath to regain control and stability throughout the sequence.

Insights for my teaching: This session highlighted how easily alignment and control can be affected by speed, complexity, and single-leg demand, so clear foundational cueing is essential. Useful cues would include “ground through your standing leg,” “keep your pelvis level,” “track your knee over your second toe,” “move from your centre, not momentum,” and “slow down to stay in control.” I also learned that reducing range and simplifying transitions can significantly improve stability, coordination, and movement quality for clients.

Reflection: You learned that your body has good baseline strength and coordination, but your control and alignment are most challenged when movements become fast, complex, or single-leg focused. You noticed that your core is the key stabiliser for almost everything, and when you actively engage it your balance, posture, and movement quality improve significantly. You also became more aware of side-to-side differences in stability and how fatigue quickly affects your ability to maintain alignment. Finally, you learned that your breath is a powerful tool for resetting control, reducing tension, and helping you stay connected through movement.