Pilates Instructor- Sculpt 4

This class is meant to be used as a reference! Enjoy!

Sculpt 4.0
Upper Body Focus





Remember to cue:
Breath with movement
Form: neutral spine + pelvis
Powerhouse: core + pelvic floor
Posture: shoulder placement + neck alignment

REFORMER EXERCISES

Footwork: 30 sec. Each, +weights
All springs- heavy, 3R1B- medium
Full sequence- heels+bicep, heels V+elbow taps, toes V+skull crushers, heels wide+chest press, toes wide+hug a tree, calf raises+hammer curl, prance+alternate hammer curl, foot massage, calf massage

Bridging w/ weights on hips:
3R- easy or 2R- hard
Articulate w/ holding weights on hips
Hold up + pulse
Hinge up/down
Hold up + pulse
Heels wide + press out

Tempo step up + weight:
1 foot on reformer
3 sets | 6 reps each side

Seated or kneeling arms facing back:
1R or 1B
Chest expansion
Front raise
Reverse fly
Rows (add a spring)
Bicep curl
Grab weights
Military press
Front raise to lateral raise

Cardio blast: 2 rounds
mat
Dumbbell Alternating Single Arm Snatch - 1 min.
Dumbbell Overhead Knee Drive - 30 sec. Ea side
Tricep dips - 30 sec.

Planks: facing back
1R or 1B
Forearm plank reach
Side plank hip dips
Both sides
Mountain climbers

Arms facing front: seated or kneeling
1R or 1B
Chest press
Tricep press
Chest fly
Hold + circle



Feet in straps:
2R or 1R1B
Up/ down, froggies, circles, peter pan, short spine
Hamstring stretch, straddle stretch, happy baby, Z stretch, butterfly