Flow the Exercise Orders
How to Do the Work
Mat and Reformer are the basis of your lifelong mobility and strength. We start by memorizing the first 5-10 exercises in Mat and Reformer (if you have a reformer). Then we add more as you progress. Here are lists of all of the exercises to work towards memorizing, one level at a time!
Rome wasn’t built in a day and neither is your muscle. But the steady, consistent pace of building pays off: Rome still stands today. Build one exercise at a time, one day at a time.
Mat and Reformer
Mat Level 1
Hundred, Roll Up, Leg Circles, Rolling Like a Ball, Single Leg Stretch, Double Leg Stretch, Swan
Mat Level 2
Hundred, Roll Up, Leg Circles, Rolling Like a Ball, Series of Five, Spine Stretch Forward, Saw, Single Leg Kick, Double Leg Kick, Thigh Stretch, Shoulder Bridge, Side Lying Side Kicks, Swimming, Seal, Push Ups
Mat Level 3
Hundred, Roll Up, Roll Over, Leg Circles, Rolling Like a Ball, Series of Five, Spine Stretch Forward, Open Leg Rocker, Corkscrew, Saw, Swan, Single Leg Kick, Double Leg Kick, Thigh Stretch, Neck Pull, High Scissors, High Bicycle, Shoulder Bridge, Spine Twist, Jacknife, Side Kicks, Teaser, Hip Circles, Swimming, Leg Pull Front, Leg Pull Back, Kneeling Side Kicks, Side Bend, Boomerang, Seal, Crab, Rocking, Control Balance, Push Ups
Reformer 1
Footwork, Hundred, Rowing 5 (Shave), Rowing 6 (Hug), Pull Straps & T-Pull, Long Stretch, Elephant, Stomach Massage Round Back and Hands Back, Short Box Round and Flat, Leg Circles and Frogs, Knee Stretches Round and Arched, Running, Pelvic Lift
Reformer 2
Footwork, Hundred, Coordination, Rowing 3, 4, 5, 6, Pull Straps & T-Pull, Backstroke, Teaser, Long Stretch, Down Stretch, Up Stretch, Elephant, Stomach Massage Round Back and Hands Back, Short Box Round - Flat - Side to Side - Twist and Reach, Tree, Side Sit Ups, Short Spine, Frogs and Circles, Knee Stretches Round - Arched - Knees Off, Running, Pelvic Lift, Side Splits, Front Splits, Russian Splits
Reformer 3
Footwork, Hundred, Overhead, Coordination, Rowing 1, 2, 3, 4, 5, 6, Swan, Pull Straps & T-Pull, Backstroke, Teaser, Breaststroke, Ham Curls, Horseback Long Stretch, Down Stretch, Up Stretch, Elephant, Long Back Stretch, Stomach Massage Round Back - Hands Back - Reach Up - Twist, Short Box Round - Flat - Side to Side - Twist and Reach, Tree, Side Sit Ups, Short Spine Massage, High Frogs, Semi-Circle, Chest Expansion, Thigh Stretch, Arm Circles, Swakatee, Snake & Twist, Corkscrew, Tic Toc, Grasshopper, Rocking, Swimming, Long Spine Massage, Frogs and Circles, Knee Stretches Round - Arched - Knees Off - Single Knee Off, Running, Pelvic Lift, Control Push Ups Front / Back, Star, Side Splits, Front Splits, Russian Splits
