Movement Library
161 exercises · Mat & Reformer
161 of 161
An assisted squat in a variety of foot positions
Mobilizing the hip joint while squatting
Stabilize the torso while quickly moving legs against resistance
Resisting spinal rotation while squatting on one leg and mobilizing the other
Stabilize your torso and pelvis while moving your hips and knees
Builds on Ab Prep. Can be done in Neutral after Imprint is mastered.
Challenging core endurance using the weight of the legs and pumping of the arms.
Stabilize your torso and pelvis while moving your legs move asymmetrically
Introduces the movement of pelvis on the femur, targeting the lower back and core
Strengthen quads and hip extensors through knee flexion and extension
Stabilize your core and pelvis while coordinating leg and arms movements
Articulate vertebrae from supine to vertical pelvic and back.
Mobilizing and stabilizing the shoulders through spinal flexion and extension
Perform a controlled circle motion with one leg, engaging the core, mobilizing the hip joint and stabilizing the pelvis
Mobilizing shoulders and arms through torso and scapulae stability
Engage the core and pelvis while twisting the torso from side to side
Articulate the spine off and onto the carriage while balancing on upper spine and lengthening hammstrings
Keep the torso and scapulae stable in various positions while you bend and extend the knees
Moving your legs while spine is in a J-Curve position
Keep the torso stable as you move your legs against resistance
Strengthen your rotator cuff muscles, strengthen your scapular stabilizers and shoulders
May be done with neutral spine, once imprint spine is mastered.
Strengthen your obliques by rotating your torso while maintaining pelvic stability
Lengthen your hamstrings one at a time
In supine, reach both legs away from each other as far as possible. Reach hands towards ankle of flexed leg
Extend and flex your shoulders in a plank position while keeping your hips stable
From supine, extend hips to lift pelvis off the mat
Extend and flex your shoulders in an extended spine position while keeping your hips open and stable
From supine, legs in the air, roll pelvis off and back onto the mat.
Strengthen your spinal extensors while stabilizing your scapulae and shoulders
Extend and flex your shoulders in an extended spine position while moving between pike and plank positions
Challenge spine stability in a flexed position
Challenge spine stability in a straight back position
In prone, bend one knee towards you for two counts then lower. (Plantar, Dorsi, Plantar)
Transition between breast stroke prep 1 (elbows bent) and 2 (hands reaching in front) and 3 (arms to hips, extending cervical and thoracic)
Lengthen hamstrings while maintaining pelvic stability
Spinal twist, but after every rotation reach towards baby toe
From seated position, roll pelvis away from femur then roll forward past neutral to flex over bent knees, then roll back to neutral
Mobilize the hip joint while maintaining pelvic stability
From seated position rotate spine and reach back
Strengthen the hip extensors and lengthen the quadriceps. Quads will burn!
Lengthen the calf muscles while maintaining pelvic stability
Top Leg Abduction, Top Leg Circle, Staggered Legs, Both Legs Together, Lateral Flexion
Finding core engagement in a J-Curve position
In prone, maintain pelvis on mat and reach and point one leg up and away
Move with intention · Breathe with awareness
Training Goals & Indications
No prescription notes yet.