20 Min Intermediate Pilates Allegro 2 Balanced Body Reformer Workout (Pilates Core & Mid Back)

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In this 20 Min Intermediate Pilates Allegro 2 Balanced Body Reformer Workout (Pilates Core & Mid Back), you will practice how to stabilize your shoulders by strengthening the mid and lower trapezius muscles as well as perform full body exercises. These intermediate full-body exercises will help you engage your trunk stability and deep core stabilizers while keeping your shoulders away from your ears. All you need for this workout is a Pilates Reformer Long Box for a few exercises and your Reformer. Make sure you listen to the cues in each position for the setup of the exercise to help you feel the most out of this Pilates full body workout. You can use any Reformer model for this workout; I am using the Balanced Body Allegro 2 Reformer.

▷ Mobility Standing Shoulder CARs This is an active mobility exercise focusing on reaching the outer limits of shoulder rotation. This is not passive; make sure you tense your body and don't compensate with your trunk moving. 3-5x each arm in both directions.
▷ Mobility Standing Scapular CARs This is an active mobility exercise to focus on moving just your scapulae through protraction, depression, retraction, and elevation. 3-5x each arm in both directions.
▷ Mobility Mid Back Rotation Focus only on rotating the middle back, not shifting the hips.
3-5x each side.
▷ Mid Back Shrugs you can use a chair or the Reformer as you keep your elbows long as you drop down, keeping your shoulders open. 5-10x
▷ Pilates Reformer Long Box Series Arm Circles drawing a smooth circle on the floor as you sit tall (1 Blue Button) 10x each
▷ Pilates Reformer Long Box Series Row keep straps parallel and pull your body through your arms (1 Blue Button) 10x
▷ Pilates Reformer Long Box Swan Focusing on scapulae depression as you pull through a swan (1 Blue Spring) 10x
▷ Pilates Reformer Short Box Plank Focus on protracting the scapulae and stabilizing the shoulders (1 Red Spring) 10x
▷ Pilates Reformer Down Stretch Focus on pushing down through arms and connecting to lats (1 Red Spring) 10x
▷ Pilates Reformer Plank Focus on pushing through arms and support shoulders (1 Blue Spring) 10x

In this 20 min Intermediate Pilates Allegro 2 workout, you will move in various full body orientations and focus on your trunk position and core engagement. A Pilates Plank workout like this can help you breakthrough shoulder stability issues. Reformer workouts from home can take some effort to set up correctly, so listen to the cues I have in this video to help you with the proper muscle focus and setup. Pilates Reformer home workouts like this will help you understand what Pilates can teach us about body control. Some exercises don't look complex, but they are hard to stabilize, so take it slow. Remember safety first.This YouTube Reformer Pilates workout can be practiced as part of your full body routine multiple times a week, especially if you need to practice shoulder mobility.

At-home pilates workouts like this full body Reformer will help you add more mind-body control. Pilates is challenging and can be practiced with equipment or on a mat. Check out my Foundations program link for a full body mat pilates and resistance at-home program:

If you enjoyed this Intermediate Pilates Allegro 2 Balanced Body Reformer Workout and are looking for a reformer for home use that is safe and reliable, this Balanced Body Allegro 2 is great! All of my clients own this exact model of the Allegro 2 and love it as It's very user-friendly and easy to adjust.

Breakdown of 20 Min Intermediate Pilates Allegro 2 Balanced Body Reformer Workout (Pilates Core & Mid Back)
00:00 Intro 20 Min Intermediate Pilates Allegro 2 Balanced Body Reformer Workout
00:55 Mobility Standing Shoulder CARs
04:03 Mobility Standing Scapulae CARs
06:06 Mobility Mid Back Rotation
06:46 Mid Back Shrugs
09:49 Pilates Reformer Long Box Series Arm Circles
11:58 Pilates Reformer Long Box Series Row
13:44 Pilates Reformer Long Box Swan
16:00 Pilates Reformer Short Box Plank
18:48 Pilates Reformer Down Stretch
21:00 Pilates Reformer Plank

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