Reformer Embodiment & Practice Logbook

Date of practice: 2026-05-07

Duration: 45 mins

Location: home studio

Exercises I practised: Footwork series
Hands in straps - arm arcs, tricep press, t arms
Knee stretch series - lunge
Front rowing
Feet in straps

What I noticed in my body: I noticed my ribs wanted to flare as I pressed out. Breathing slowly helped keep my core engaged.

Challenges I experienced: Maintaining a neutral pelvis throughout the movement.

Insights for my teaching: To remind clients that footwork is a full-body exercise.

Cue: "Feel the back of your ribs melt into the carriage."

Reflection: Regular practice has shown me that small adjustments in alignment make the exercise feel much more connected and efficient.

Date of practice: 2026-05-14

Duration: 45 mins

Location: home studio

Exercises I practised: Footwork
Hands in straps
Short box front rowing
Lunge both sides
Back rowing
Feet in straps

What I noticed in my body: During the footwork on toes, I noticed one foot naturally pushed harder than the other. My calves also felt tighter than expected.

Challenges I experienced: Keeping equal weight through both feet.

Insights for my teaching: I observed myself for weight shifts.

Cue: "Imagine you're leaving two equal footprints on the footbar.

Reflection: I became more aware of my own imbalances and the importance of encouraging balanced movement.

Date of practice: 2026-05-21

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Bridging
Side arms
Standing Leg
Front rowing
Long stretch
Feet in straps

What I noticed in my body: I tended to tense my neck when the springs became heavier. Exhaling reduced this tension for me.

Challenges I experienced: Keeping the shoulders relaxed without gripping.

Insights for my teaching: Encourage shoulder stability before arm movement.

Cue: "Slide your shoulder blades into your back pockets."

Reflection: I realised clients may confuse effort with tension, so simple breathing reminders are valuable.

Date of practice: 2026-05-28

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Bridging
Back rowing
Side arms
Knee stretch
Feet in straps

What I noticed in my body: I noticed that my hips wanted to lift and my core fatigued quickly.

Challenges I experienced: I found it tricky during the knee stretch series to maintain spinal flexion while moving the carriage.

Insights for my teaching: Focus on moving from the abdominals rather than the legs.

Cue: "Pull the carriage home with your centre."

Reflection: This exercise highlighted the difference between core endurance and strength.

Date of practice: 2026-06-04

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Hands in straps + coordination
Long stretch
Lunge + scooter
front rowing
back rowing
feet in straps

What I noticed in my body: I sometimes held my breath during the transition. Slower pacing improved control.

Challenges I experienced: I found it difficult coordinating the movement with my breath.

Insights for my teaching: Teach the breath pattern first.

Cue: "Exhale as you reach, inhale to prepare."

Reflection: Practising slowly helped me appreciate the flow and rhythm of the exercise.

Date of practice: 2026-06-11

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Bridging
Lunge + scooter
Side arms
Back rowing
long box
feet in straps

What I noticed in my body: My hip flexors felt tight, making upright posture more difficult especually during the lunge and also rowing

Challenges I experienced: I found it hard to sit tall without arching my lower back.

Insights for my teaching: Encourage length through the spine.

Cue: "Grow taller through the crown of your head."

Reflection: I learned that posture depends as much on mobility as it does on strength.

Date of practice: 2026-06-18

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Hands in straps + coordination
Lunge with short box
Short box series
Standing leg
Front rowing
Knee stretch
Feet in straps

What I noticed in my body: My supporting hip worked much harder than expected during standing leg. Focusing my gaze improved stability.

Challenges I experienced: I found it tricky maintaining balance on the standing leg.

Insights for my teaching: I learned that balance begins from the feet!

Cue: "Root through your standing foot."

Reflection: This reminded me how many stabilising muscles work during standing exercises.

Date of practice: 2026-06-25

Duration: 45 mins

Location: studio

Exercises I practised: footwork
bridging
hands in straps
side arms
back rowing
lunge + scooter
feet in straps

What I noticed in my body: My upper traps wanted to dominate but breathing into my ribs reduced tension.

Challenges I experienced: Preventing the shoulders from elevating and trying to keep them soft

Insights for my teaching: Encourage width across the collarbones.

Cue: "Wide collarbones"

Reflection: I realised how easily unnecessary tension develops during simple arm movements.

Date of practice: 2026-07-02

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Hands in straps
side lying legs
front rowing
back rowing
long box
feet in straps

What I noticed in my body: Long box (pulling straps)
I noticed my upper back fatigued before my lower back, showing where I need more endurance.

Challenges I experienced: I noticed I was extending through the thoracic spine without compressing the lumbar spine.

Insights for my teaching: Always emphasise length before height.

Cue: "Reach forward and back before lifting."

Reflection: This deepened my understanding of spinal extension and where it should originate.

Date of practice: 2026-07-09

Duration: 45 mins

Location: studio

Exercises I practised: Footwork
Bridging
Knee stretch - plank work and pikes
standing lunge
side arms
short box
feet in straps

What I noticed in my body: I noticed during short box that my hamstrings limited my range and I wanted to round my back.

Challenges I experienced: I found it challenging maintaining a neutral spine during the hinge of short box

Insights for my teaching: Work within available range rather than forcing depth.

Cue: "Move as one long line from head to hips."

Reflection: Today's practice reinforced that quality of movement is more important than range of movement.