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Rowing 3 and 4 on the Reformer

Home  »  Pilates Reformer Exercises | Free Tutorials   »   Rowing 3 and 4 on the Reformer
  • May 3, 2019
Rowing 3 and 4 on the Reformer - Online Pilates Classes
  • Difficulty: Advanced
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 3-5 each variation
  • Warning: Not ideal for those with shoulder issues.
  • Questions: Contact us here

Rowing 3 and 4 on the Reformer

Rowing on the Pilates Reformer is a wonderful series for training our bodies and helping us connect to our back. In the second section of Rowing exercises, the challenge is to work and move with the springs. It can be very easy to cheat your way through these exercises, but if you can focus on growing tall out of your hips, you may achieve something I have yet to do in both From the Chest and From the Hips. There is part of these exercises when your arms are reaching wide to the side and pressing down. The goal being to reach from your back and press the arms down without moving the carriage at all! This really is easier said than done. However, it is possible so a goal to reach for!

Reach your arms wide to the side and grow taller as your arms lower.

With one heavy spring on, sit facing your footbar, legs long and hugging together. You are sitting against the shoulder blocks but not resting against them. Hook your thumbs into the handles and with a tall back bend your elbows back and hold the handles in line with your chest. Reach your arms forward towards the high diagonal and then lower your arms towards the carriage and then lift your arms up towards the ceiling and then open your arms wide to the side, pressing your palms down, resisting the springs and growing tall until your arms are down then re-bend your elbows and repeat 2-4 more times.

After you do From the Chest, place your hands on the carriage by your hips and round forward and slide your hands along the carriage and reach from your back towards the springs. Leaving your head down, lift your arms up and feel the weight of the carriage connect you to your center and back more and sit tall. Reach your arms wide to the side and grow taller as your arms lower towards the frame. Repeat 2-4 more times.

Fine tune this exercise by maintaining connection to your handles with your whole palm. It’s easy to let the pinky side of your hand leave the handle and then allow your shoulders and pec’s to take over. Hug your legs tight together in both of these exercises to help you lift out of your lower back and work your seat. Typically you will learn these two after you have gain understanding and connection to your Shave and Hug, Rowing 5 and 6.

Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

AROUND THE WORLD

Online Mat & Reformer Pilates Class Descriptions:

We are going to have a little fun with how we flow through our workout using a movement style referred to as “around the world”. We’ll stay as true as possible to the original order while we take an exercise from the center-side-back-side or side-center-side and each time we do that we’ll have traveled around the world. Have fun and see if you can challenge your stamina to go “around the world” as many time as I teach. It’s going to be ambitious but super fun!

See you in class,
Megan

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box, rod and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

LEAN ON ME

Online Mat & Reformer Pilates Class Descriptions:

A while back people got really into wall Pilates. And, while most of the exercises weren't Pilates, Joe Pilates did give us some Wall exercises to help us understand our bodies more. Leaning on a wall or in our case using a wall to feel how our spine naturally lifts or rounds, is key for helping us be curious in our practice. We'll be using a wall in the beginning of our workouts. But, don't underestimate the power of your Mat and Carriage being a wall.

No props needed as our walls and equipment will be our tools.

See ya in class,
xx-LL 💋

BUILD IT UP

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are extra excited for this month’s theme: Build It Up! It’s the perfect theme to meet you where you are in your practice.

We’ll start each exercise by doing a few reps of a basic version of the exercise, then we’ll gradually build into the full expression by adding more pieces. We are giving you options to work on any version you feel confident with, so you can find the best version for your body this month. How cool is that?

Props needed:
Mat: No props needed
Reformer: Reformer box and pole
Tower: No props needed
Chair: Reformer box, foam roller is optional

See ya in class,
xx-LL 💋

RUNNING UP THAT HILL

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Feeling strong enough to run up a hill is a great feeling…whether you have any intention of ever doing that or not! But it’s not just the legs that have to be strong for hill climbing. This month we’ll focus on how our core and upper body help our legs to power through any challenge!

Props needed:
Mat: Pole
Reformer: Weight & Ball
Tower/Cadillac: No props
Wunda Chair: Non-slipping pad, 1 yoga block, Mat (not necessary if the Wunda Chair stands on a carpet)

See ya in class,
xx-LL 💋

ONE HIT WONDER

Online Mat & Reformer Pilates Class Descriptions:

It's my bday week! I'm turning 42 and in my research to find a song or something epic around 42 I found quite a few things. In the intro's of class I explain some of them. But one I found was that Rainbows start at 42 degrees of the reflection. And something I love about Rainbows is they show us how possible it is to find the longest arc always. Rainbows don't sag anywhere.

Our “1 rep drill” theme is in its 4th year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!!!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you do your own variation, also perfect!

See you in class,
Rachel

MAT EQUIPMENT NEEDED: Your awesome self, wall, barrel/blanket and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, small ball and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SIDE BY SIDE

Online Mat & Reformer Pilates Class Descriptions:

Every once in a while I get excited to focus on the Side Body! And this week is a great time to do that. I love that Pilates has side bends and twists that help us become more aware of how our side body truly helps us in every other Pilates exercise. Even ones where they are just tall!

You'll need a magic circle on the Reformer. No circle, a thereband can work.
Mat: squishy ball

See ya in class,
xx-LL 💋

TWIST AND SHOUT-LIFT

Online Mat & Reformer Pilates Class Descriptions:

When we get to twist in Pilates it's important to anchor the opposite side so that we can actually twist! Exercises like Saw, Spine Twist and Stomach Massage Twist - it's easy for a hip to go forward as you twist. This causes you to turn.

In Corkscrew and Single Leg Circles, it's easy to let the ribs or shoulders go with the legs which is less a turn and closer to a roll over on your side.

This week we'll focus on the anchors and how to use them to get more out of the twist. And, when possible, think about where to lift in a twist so you're truly wringing yourself out. After all, Pilates is an internal shower - words from the Joe Pilates.

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

AROUND THE WORLD

Online Mat & Reformer Pilates Class Descriptions:

We are going to have a little fun with how we flow through our workout using a movement style referred to as “around the world”. We’ll stay as true as possible to the original order while we take an exercise from the center-side-back-side or side-center-side and each time we do that we’ll have traveled around the world. Have fun and see if you can challenge your stamina to go “around the world” as many time as I teach. It’s going to be ambitious but super fun!

Mat: No props
Reformer: Box and Rod

See you in class,
Megan

LEAN ON ME

Online Mat & Reformer Pilates Class Descriptions:

No matter where you live in the world there is a moment in Spring/Fall where day and night are almost equal. Pilates exercises ask us to work our opposition equally. Our down reach (lower half) and our up reach (upper half) are like night and day. So, as this week falls on the equinox, I thought it would be fun to focus on if we are working equally. Or if night or day are pulling us more in one direction.

No props needed as our walls and equipment will be our tools.

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ONE HIT WONDER

Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” theme is in its 4th year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!!!

Remember we want you to embrace your own journey each time you practice and love practicing in your TODAY body!! If that means you follow my variations, perfect! If that means you do your own variation, also perfect!

Mat: Wall and Barrel/Blanket
Reformer: Small Ball

See you in class,
Rachel

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL