Pilates Reformer, Full Body Intermediate Session.

Welcome to Posture Pilates, your go-to channel for professional, clearly cued Pilates content designed with teacher trainers in mind. This Intermediate Full Body Reformer Session offers a comprehensive, structured class in 8 parts. Ideal for teacher trainers refining their teaching skills, it’s also suitable for experienced beginners who are ready to transition into intermediate-level Reformer Pilates. This session emphasises spinal mobility, strength, control, and flexibility, with detailed cues, breath work, and teaching points throughout to support your movement quality and teaching technique. *SESSION BREAKDOWN:* *Standing Spinal Mobility* – Mobilise the spine through flexion, lateral flexion, and rotation Exercises: Roll Down, Toe Rise, Side Bend, Spinal Twist *Single Leg Footwork* – Build strength in thighs, glutes & hamstrings while increasing hip/knee mobility Exercises: One Leg Bent, Bicycle, Single Heel, Straight Leg Raise *Shoulder Bridge Series* – Strengthen the posterior chain and mobilise the spine Exercises: Straight Bridge, Alternate Table Top, Alternate Leg Extension *Side Kick & Circles* – Improve core stability and strengthen glutes, thighs, and hamstrings Exercises: Bend and Stretch, Side Kick, Circles, Pulses *Mid-Back Series with Crunches* – Target the abdominals, lats, shoulders, and legs Exercises: Arms Straight Down, Arms to the Side, Single Leg Stretches, Ab Crunches, Full Combination *Swan Dive Prep* – Focus on spinal extension, shoulder strength, and scapular stability Exercises: Shoulder Presses, Spinal Extension *Arms Pulling Straps* – Strengthen the upper back, lats, triceps and improve thoracic mobility Exercises: Plow, Airplane *Lower Limb Stretches* – Lengthen hip flexors, hamstrings, thighs and enhance core control Exercises: Hip Flexor Stretch, Hamstring Stretch, Thigh Stretch Whether you're a *Pilates instructor in training* or an *advanced beginner* working toward intermediate mastery, this session is designed to challenge, educate, and elevate your practice. Don’t forget to *like, subscribe**, and **hit the bell icon* so you don’t miss our next session! \#ReformerPilates #IntermediatePilates #PilatesTeacherTraining #PosturePilates #FullBodyWorkout #PilatesReformer #SpinalMobility #PilatesForInstructors #CoreStability #PilatesProgression The content of this video is broken down as: 0:00 Intro 1:46 RollDown 2:26 Toe Raise 2:51 Side Bend 3:22 Spinal Twist 4:14 Right One Leg Bent 4:35 Right Bicycle 5:11 Left One Leg Bent 5:29 Left Bicycle 5:54 Right Single Heel 6:21 Right Straight leg Raise 6:43 Left Single Heel 7:03 Left Straight Leg Raise 7:23 Shoulder Bridge 8:14 Alternate Table Top Leg 9:13 Alternate Leg Extension 10:11 Side Kick with Circles 10:44 Right Bend and Stretch 11:28 Right Side Kick 12:04 Right Circle and Pulses 13:06 Left Bend and Stretch 13:33 Left Side Kick 14:04 Left Circle with Pulses 14:36 Mid-Back Series with Cruches 15:09 Arms Straight Down (ASD) 15:39 ASD and Single Leg Stretch (SLS) 16:09 ASD, SLS and Abdominal Crunches 16:57 Arms in from Side (AS) 17:29 AS and Single Leg Stretch (SLS) 17:52 AS, SLS and Abdominal Crunches- 18:19 Swan Dive Prep 20:46 Arms Pulling Straps 20:56 Plow 22:24 Airplane 23:54 Lower Limb Stretches 23:58 Left Hip Flexor 24:40 Right Hamstring 25:19 Left Thigh 26:17 Right Hip Flexor 26:53 Left Hamstring 27:33 Right Thigh 28:30 Outro Thumbnail created on: www.canva.com