Reformer Embodiment & Practice Logbook

Date of practice: 2026-06-06

Duration: 45 minutes

Location: Halo Studio

Exercises I practised: Footwork series - arches, heels, toes, walking, running.
I really focused on getting the correct technique and form and also speaking out loud when explaining the exercise.

What I noticed in my body: I noticed that I had good lower body strength and could manage all springs on for the footwork series.

I also noticed that I have an anterior tilt in my pelvis. I had to focus on tilt and tucking my pelvis to maintain neutral alignment.

Challenges I experienced: I found it difficult demonstrating and teaching the exercise at the same time, but am aware that this will come with practice.

Avoiding tension in the lower back during the heels on footbar when glutes and hamstrings were more engaged.

Insights for my teaching: To project my voice so it’s loud and clear.
To give verbal and tactile cues.
Clear setup and alignment cues are essential at the start of footwork to improve control throughout the series.
I will take on board that clients benefit from repeated reminders about pelvic stability.

Reflection: This session reinforced the value of clear setup instructions, repeated alignment cues. It also highlighted the need to observe clients closely to ensure optimum postural alignment and correct technique.

Date of practice: 2026-06-07

Duration: 45 minutes

Location: Halo Studio

Exercises I practised: -kneeling arm raises
-arm circles
-bicep curls
-offering
-hug
-elephant
-salute
-long stretch
-down stretch

What I noticed in my body: I noticed that I had to constantly think about my alignment as my lower back was lifting off the carriage during core exercises.
I noticed that my upper body is not as strong as my lower body.

Challenges I experienced: Not projecting my voice loud enough so everyone in the class could hear my instructions.

Cueing core engagement consistently while also giving attention to upper-body alignment.

Insights for my teaching: I learned that demonstrating exercises clearly can improve client understanding, particularly for coordination-based movements.
I am also aware of the importance of tactile cues to ensure the exercise is completed correctly.

Reflection: I learned the importance of being fully stretched before going into more challenging movements to prevent injuries.

Date of practice: 2026-06-13

Duration: 40 minutes

Location: Halo

Exercises I practised: -Pulling straps
-T arms
-Tricep extensions
-Swan prep
-Side to side
-Flat back
-Round back
-Spine twist
-Tree
-Advanced tree

What I noticed in my body: During flat back, I felt the effort required to maintain a long, neutral spine without collapsing or overextending.

The tree was challenging secondary to my right hamstrings.

Challenges I experienced: Anterior pelvic tilt, therefore difficulty lowering my back secondary to lower back stiffness and pain. I had to really focus on tilting and tucking my pelvis to maintain neutral alignment.

Insights for my teaching: That I need to practice talking and teaching a class to improve my confidence.

Neutral alignment needs to be constantly cued as clients can easily lose correct form.

Reflection: I need to become more aware of the exercises as practicing makes it easier to teach as you understand the exercises and know how they feel on your body when teaching

Date of practice: 2026-06-14

Duration: 45 minutes

Location: Halo

Exercises I practised: Abduction and adduction
Scooter
Skater
Squat in and out
Lunge
Hip flexor stretch
Overhead reach
Internal and external rotation
Sword
Side T arms
Stomach massage round back and flat back
Merimaid

What I noticed in my body: During abduction and adduction exercises, I noticed my glutes and inner thigh muscles working to control the movement. I focused a bit more on breathing, exhaling on effort and inhaling on recovery during exercises.

Challenges I experienced: Achieving a full range of motion during the hip flexor stretch due to tightness.

Insights for my teaching: Alternating lower-body strengthening exercises with upper-body and mobility work helps manage fatigue and maintain focus of clients throughout.

Props such as magic ring when completing over head reach and support with technique.

Reflection: The session reinforced the importance of providing clear cues, offering modifications, and monitoring posture and stability during unilateral and balance-based exercises.

Date of practice: 2026-06-19

Duration: 60 minutes

Location: Halo

Exercises I practised: -Footwork
-Squat and pulse
-Seated high and low row with high bicep curls, oblique roll back
-Short spine
-Supine arms
- archs
- 100s
- Co ordination

What I noticed in my body: During coordination, I became aware of the challenge of coordinating my arms, legs, and breathing movements simultaneously.
During the oblique roll-back, I felt my abdominal and oblique muscles engaging to support and control the movement.

Challenges I experienced: Sitting upright and maintaining posture during the rowing and bicep curl exercises. I focused on sitting tall and engaging my core.

Insights for my teaching: Seated rowing exercises are useful to reinforce postural awareness while also working on strengthen back muscles.

Reflection: The session reinforced the improtance of clear cueing, appropriate progressions, and continuous reminders about alignment, posture, and breath control.

Date of practice: 2026-06-28

Duration: 60 minutes

Location: Halo

Exercises I practised: Mermaid
Footwork series
Bridge and single leg bridge
Round back
C curve back
Low row
High row
Leg extension
Heel beats
Leg circles

What I noticed in my body: During the round back and c-curve exercises, I became aware of my abdominal muscles working to support my spine and maintain control.
During mermaid, I noticed a stretch through the sides of my body and some tightness of my left side of my body more than my right side.

Challenges I experienced: Keeping my abdominals engaged throughout the round back and c-curve exercises.
I focused on scooping in my belly so my belly button was back towards my spine.

Insights for my teaching: Clear and concise cueing is essential, especially during exercises such as bridge, and leg circles, where alignment and stability are important.
Demonstrating exercises before asking clients to perform them can help improve understanding, technique, particularly for more complex exercises.

Reflection: I noticed increased activation in my core, glutes, and upper back. I found the single-leg bridge and leg circles particularly challenging because they required a high level of stability and control.

Date of practice: 2026-06-28

Duration: 60 minutes

Location: Powerform Pilates

Exercises I practised: Half plank
Long stretch
Down stretch
Swan prep
Elephant
Leg lift and lower
Leg circles
Mermaid
Tree
Advance tree

What I noticed in my body: My shoulders and upper body worked hard during the plank to maintain the position. I noticed that I have more strength in my lower body than my upper body.

Challenges I experienced: During the elephant I noticed I had very tight ham strings making it difficult to keep my legs straight, so adapted and I allowed a slight bend in my knees.

Insights for my teaching: I became more aware of my postural alignment, particularly when trying to maintain a neutral spine and engage my core.

Reflection: During the class, I noticed that my core had to work continuously to maintain stability, especially during long stretch and half plank. I also became aware of tightness in my hamstrings during elephant and tree which limited my range of movement.

Date of practice: 2026-06-30

Duration: 60 minutes

Location: Powerform Pilates

Exercises I practised: Footwork series
Lunge
Squat in and out
Bridge
Bridge and pulse
Stomach massage round back and flat back
Kneeling arm raises, circles, hug, offering, salute, t arms
Co ordination
100s
Mermaid

What I noticed in my body: I really focused on inhaling to prepare and exhaling on exertion.
During Coordination, I noticed the challenge of coordinating breathing, arm movements, and leg movements at the same time.

Challenges I experienced: Deep core engagement during the 100s, I really had to focus on my breathing during this exercise - taking 5 breaths in and 5 breaths out to ensure core engagement

Insights for my teaching: Cues such as inhale as you open and close your legs and return them to table top position

Reflection: During the class, I noticed strong activation in my legs and glutes during. I became aware of the importance of maintaining proper posture and breathing. During the kneeling arm series, I noticed my shoulders becoming fatigued as they worked to stabilise the movements.

Date of practice: 2026-07-01

Duration: 60 minutes

Location: Powerform Pilates

Exercises I practised: Footwork series
Lunge
Lunge and pulse
Skater
Squat
Scooter
Draw a sword
Hug
Offering
Tricep extension
Arm arches
100s
Leg lift and lower
Leg circles

What I noticed in my body: I really focused on posture alignment, ensuring shoulders were relaxed and away from my ears. When I focused on tilting and tucking the pelvis I was able to maintain neutral spine

Challenges I experienced: I struggled with heavy springs for arm series exercises. I reduced the spring tension and took off a spring to ensure my form was correct.

Insights for my teaching: Cues such as keep the hips square for the lunge and scooter series would have been useful to use.

Reflection: Regular practice has helped me understand what muscles are targeted and the benefit of each exercise. Using modifications so I understand how to make exercises easier or more challenging

Date of practice: 2026-07-02

Duration: 60 minutes

Location: Powerform Pilates

Exercises I practised: Footwork series
Squat
Lunge
Scooter
Skater

What I noticed in my body: The kneeling bicep curls, offering, and hug exercises emphasized shoulder stability and upper-body control. I noticed areas of tension in my shoulders and worked to keep them relaxed.

Challenges I experienced: During the bridge pulses, muscle fatigue built up in my glutes and hamstrings, making it harder to maintain height and control. I had to focus on bre

Insights for my teaching: This session highlighted the importance of building exercises progressively and providing clear movement cues. I noticed how foundational exercises, such as footwork and bridging, helped establish body awareness and prepared the body for more complex movements later in the sequence.

Reflection: This session reinforced the value of clear cueing, appropriate progressions, and creating opportunities for clients to develop body awareness. It also reminded me that each exercise can provide valuable information about a person's strengths, limitations, and movement habits. Moving forward, I will continue to focus on encouraging quality of movement over quantity, while helping clients build confidence, control, and a deeper connection to their bodies