Reformer Test Out Class Plan

Exercises:

• Kickbutt | Sp: 2r, Fb:2 | R:1r1b P:jackrabbit I:speed After 1min
• Single Leg Turned Out Kickbutt R |s:2r F:2 | R: Elevate Hips, Stand Closer To Fp 1r1b P: Hands Center, Squat Lower, Stand Further From Fb, 2r1y I: Pulse
• Side Lying Leg Press Parallel Heel R | S:2r1y F:2 | R:2r P: Extend And Lift Bottom Leg, 2r1b I: Pulse Bottom Leg Up When Extended For 5
• Side Lateral Floor Lunge R |s: 1y F:2 | R: Hands To Hips, Stand Closer To Fp, 1hy, 1b P:arms Overhead, Stand Further From Fb, Zero Sp I: Out Hold 5, Then Micro Pulse Out
• Floor Lunge R | S:1y F:2 | R: Hands On Fb, Stand Closer To Fp, 1hy, 1b P:arms Overhead, Stand Further From Fb, Zero Sp
• Front Lunge & Lift R – Side Kick | S:1y F:2 | 30sec
• Single Leg Turned Out Kickbutt L | S:2r F:2 | R: Elevate Hips, Stand Closer To Fp 1r1b P: Hands Center, Squat Lower, Stand Further From Fb, 2r1y I: Pulse
• Side Lying Leg Press Parallel Heel L | S:2r1y F:2 | R:2r P: Extend And Lift Bottom Leg, 2r1b I: Pulse Bottom Leg Up When Extended For 5 Pulses
• Side Lateral Floor Lunge L | S: 1y F:2 | R: Hands To Hips, Stand Closer To Fp, 1hy, 1b P:arms Overhead, Stand Further From Fb, Zero Sp I: Out Hold 5, Then Micro Pulse Out
• Floor Lunge L |s:1y F:2 | R: Hands On Fb, Stand Closer To Fp, 1hy, 1b P:arms Overhead, Stand Further From Fb, Zero Sp I:
• Front Lunge & Lift L – Side Kick 30 Sec S:1y F:2 30sec
• High-x/low-x | S:1r F:na | R: Longer Strap, Sit Hips To Heels Or 1hb P:distance From Shoulder Blocks, 1hr Or 1r1y I:
• High Biceps Curl- Facing Back | S:1r F:na | R:use Longer Straps, Sit On Carriage, Sit In Kneeling Position, 1hb P:1hr, 1r1y I:pulse Hands Towards Face/mirror With Arms In 90 Degrees
• Chest Opener | S:1r F:na | R: Longer Strap, Sit Kneeling, 1hb P:distance From Shoulder Blocks, 1hr, 1r1y I: Hold Hands Toward Mirror 5 Sec
• Newspaper | S:1r F:na | R: Longer Strap, Sit Kneeling, 1hb P:distance From Shoulder Blocks, 1hr, 1r1y I: Slow Motion Count Of 5, Pulse 5, Slow 5 Count
• Hug A Tree | S:1r F:na |r:longer Strap, 1hb P:rise To Kneeling, Scoot Forward On Carriage, 1hr, 1r1y I:
• Offering |s:1r F:na | R:longer Strap 1hb P:rise Kneeling, Scoot Forward On Carriage 1hr, 1r1y I: Circle Arms In Front For 5 Count, Back, Front Circle 5
• Tricep Kickback | S:1r F:na | R: Longer Strap, Sit Kneeling, 1hb P:distance From Shoulder Blocks, 1hr, 1r1y I:pulse At Midrange
• Triceps Extension | S:1r F:na | R:longer Straps, 1hb P:rise To Kneeling, Move Forward On Carriage, 1hr, 1r1y I:
• Chest Press Fb | S:1r1y F:2 | R:lift Chest Higher, 1r P:lower Chest, 1r1b I: Press Out And Hold 5 Count
• Caterpillar | S:1y F:2 | R:1hy Or 1b; Fb 1 P:zero Sp
• Kneeling Torso Twist R | S:1b F:na | R:lower Arms, Move Slower To Shoulder Blocks, Sit Hips To Heels Or 1hy P: Distance Away From Shoulder Blocks Or 1hb I: Pulse
• Kneeling Side Crunch R | S:1b F: | R:move Closer To Shoulder Blocks, Sit Hips To Heels Or 1hy P:increase Distance Away From Shoulder Blocks, Or 1hb I:
• Twist R |s:1y F:2 | R:1hy Or 1b, Fb 1 P: Zero Sp I:iso Hold For 10sec, Slow Draw 5 Count
• Twist L | S:1y F:na | R:1hy Or 1b, Fb 1 P: Zero Sp I:iso Hold For 10sec, Slow Draw 5 Count
• Kneeling Side Crunch L | S:1b F:2 (n/a) | R:move Closer To Shoulder Blocks, Sit Hips To Heels Or 1hy P:increase Distance Away From Shoulder Blocks, Or 1hb I:
• Kneeling Torso Twist L Hold Circle To Keep Form And Twist | S:1b F:2 (n/a) | R:lower Arms, Move Slower To Shoulder Blocks, Sit Hips To Heels Or 1hy P: Distance Away From Shoulder Blocks Or 1hb I: Pulse
• Straight Arm Crunch | S:1r1y F:2fb | R:longer Strap, Extend Legs Higher On Diagonal, Keep Knees Bent At Table Top Position, Or Keep Head On Carriage P: Position Hips Closer To Bottom Edge Of Carriage, Extend Legs Lower On Diagonal, Or 1r1b I: Hold Legs Ou
• Reverse Saw To Rabbit | S:1r F:4 | R: Forearms Closer To Shoulder Blocks P: Forearms Closer To Foot Plate
• Carriage Throws | S: 1r F:na | R: Step Closer To Fp P:step Further Away From Fp
• Runners Plank Facing Tower | S:1r F:4 | R: 1hy Or 1b P: Zero Sp