Blaze Reformer Training Hub

Tap an exercise name to open the demo video. Open "Instructions" for setup + key cues.

Terminology

Supine Lying on your back. Tabletop Lying on your back with hips and knees bent at 90 degrees.

Reformer Foundations

Footwork

Instructions

Setup Supine. Feet on footbar (heels/toes/v-shape/wide). Neutral pelvis. Key cues

• Press carriage out by straightening knees → return with control.
• Keep pelvis still, ribs heavy, knees tracking over toes.
• Move through hips and knees, not the lower back.

Candlestick

Instructions

Setup Supine, feet in straps, arms by sides pressing into carriage. Key cues

• Lift legs towards sky → curl pelvis up, lifting hips.
• Lower spine down with control → return legs.
• Keep weight through shoulders, not neck.

Bridges

Instructions

Setup Supine, feet on footbar hip-width, arms by sides. Key cues

• Roll pelvis up to bridge → pause → roll down vertebra by vertebra.
• Keep ribs soft and knees stable.

Bridges + Push Out

Second half of video

Instructions

Setup Same as bridge position. Key cues

• Hold bridge height → press carriage out and in using legs → lower spine down.
• Maintain pelvis height and even weight through feet.

March to Tabletop from Bridge

You can keep marching leg bent

Instructions

Setup Bridge position, feet on footbar. Key cues

• Hold bridge → lift one foot to tabletop → replace → alternate.
• Keep pelvis level and avoid shifting side to side.

Arms & Core

Arms in Straps (Shoulder flex, add, triceps)

Instructions

Setup Supine, straps in hands, arms vertical to start. Legs bent or extended. Key cues

• Shoulder flexion: arms move overhead → return.
• Shoulder adduction: arms open wide → return to midline.
• Triceps: bend elbows keeping upper arms still → extend.
• Keep ribs down and neck relaxed.

Seated Arms on Box (Face pulls, chariots, bicep curl)

Instructions

Setup Sitting tall on box, feet on carriage, straps in hands. Key cues

• Face pulls: cross straps over, pull toward face, elbows wide.
• Chariots: straight arms, pull arms back by sides.
• Biceps: curl hands toward shoulders. Sit tall, no leaning back.

Hundreds

Instructions

Setup Supine, legs at tabletop (or straight legs for more challenge), arms by sides. Key cues

• Lift chest and pump arms in small pulses.
• Maintain core engagement and steady breathing.

Reformer Round Back

Instructions

Setup Sit on box, feet under foot straps, hands crossed over chest or behind head. Key cues

• Lean back slowly, then crunch back up using core.
• Optional: add rotation (Russian-twist style) on the way up.

Box Side Sit Ups

Instructions

Setup Sit sideways on box, bottom knee bent, other leg under foot strap, hands behind neck. Key cues

• Side bend toward ground, feel stretch along obliques.
• Exhale and use obliques to return upright.

Seated Chest Openings

1st exercise in video 1st exercise in video. Demonstrates alternative strap placement.

Instructions

Setup Sit on box facing straps. Put straps around forearms near elbows. Key cues

• Shoulders and elbows at 90 degrees.
• Open arms out to the sides, squeeze shoulder blades together → return with control.
• Keep spine tall, ribs down, and avoid leaning back.

Seated Offerings

Instructions

Setup Sit tall on box, facing away from straps, holding straps, elbows bent by sides (palms up). Key cues

• Press arms forward to shoulder height → return slowly.
• Keep shoulders relaxed and core engaged.

Seated Hug-a-Tree

Instructions

Setup Sit tall, arms open wide at shoulder height with slight elbow bend. Key cues

• Bring arms forward as if hugging a tree → return wide.
• Maintain upright posture and steady ribs.

Lower Body & Standing

Lunges

You don't need the box on your reformer.

Instructions

Setup One foot on carriage, one on the ground next to reformer. Upright torso. Key cues

• Bend both knees to 90° → return tall.
• Keep pelvis square; knee tracks over toes.

Scooters

Instructions

Setup Standing next to reformer, front foot on ground with bend in knee, back foot on carriage. Hands on hips or footbar. Key cues

• Small hip hinge → push carriage back with leg → return.
• Keep pelvis level, spine long, stance leg bent.

Tippy Bird

Deadlift-style hinge

Instructions

Setup Standing, one foot on carriage, one foot on ground. Key cues

• Hinge forward at hips as carriage moves back → return upright.
• Keep spine neutral, hips square, back leg straight.

Standing Side Splits

Heavy spring = more glute • Light spring = more adductor control

Instructions

Setup Standing sideways, one foot on carriage, one on platform. Key cues

• Move carriage out and in using abductors/adductors.
• Control the return; keep torso tall and stable.

Skaters

Heavy spring = more glute on moving leg • Light spring = more stance leg control

Instructions

Setup Standing facing side, one foot on carriage, one grounded. Key cues

• Push carriage back and return using control.
• Keep hips level and spine long.

Jumpboard

Jumpboard – Double Leg (DL)

Instructions

Setup Supine, feet hip-width on jumpboard, neutral pelvis. Key cues

• Push evenly to jump → land softly through toes to heels.
• Keep knees tracking over toes.

Jumpboard – Single Leg (SL)

Instructions

Setup Supine, one foot on jumpboard, other leg tabletop or extended. Key cues

• Jump and land through one leg with control.
• Keep pelvis level and knee aligned over toes.

Jumpboard – SL Alternating

Need video link

Instructions

Setup Supine, alternating feet on the jumpboard. Key cues

• Alternate jumps between legs.
• Smooth transitions, soft landings, stable pelvis.

Jumpboard – DL + Splits

Need video link

Instructions

Setup Supine, feet together on jumpboard. Key cues

• Jump → mid-flight go into split position → land → jump back to centre.

Straps, Kneeling & Stretch

Wheelbarrows

Instructions

Setup Kneeling on carriage facing footbar with hands on footbar. Key cues

• Hold strong plank → push carriage out and in using shoulders.
• Ribs lifted, pelvis stable, neck long.

Kneeling Chariots

For extra challenge, move knees back off shoulder blocks.

Instructions

Setup Tall kneeling facing straps, straps in hands. Knees against shoulder blocks. Key cues

• Pull elbows back close to body → return with control.
• Keep torso upright and core engaged.

Kneeling Plank Hold

No video yet

Instructions

Setup Put footbar down. Kneel at end of reformer (use folded mat for comfort). Elbows on box or on reformer. Key cues

• Straight line from head to knees. Core + glutes + shoulder stabilisers on.
• Avoid sagging or arching lower back.
• Optional: press shoulders slightly forward then return to neutral.
• Lighter spring = more core challenge.

Side Lying Leg in Straps

Instructions

Setup Side-lying, bottom knee bent, top foot in strap. Head supported. Key cues

• Press: push leg away ("frog press").
• Flex/ext: leg moves forward and back.
• Circles: small controlled circles.
• Keep pelvis stacked.

Supine Feet in Straps – Hip Flex/Ext

Optional: 5x ball squeezes top + bottom each rep

Instructions

Setup Supine, feet in straps, legs vertical, ball between ankles. Key cues

• Lower legs away → return to vertical.
• Keep pelvis neutral and ribs down.
• Maintain gentle squeeze to target inner thighs.

Happy Baby

Video doesn't show feet in straps

Instructions

Setup Supine, feet in straps, knees bent. Key cues

• Gently open hips while holding straps.
• Pull straps gently; rock side to side to find a comfortable stretch.

Hip Flexor Stretch + Rotation

Instructions

Setup Kneel on one knee on carriage or floor, other foot forward, hands on hips or shoulder block. Key cues

• Gently push hips forward into stretch.
• Optional: rotate torso away from front leg for more oblique stretch.
• Keep pelvis tucked and core engaged.

Core – Reverse & Oblique

Reverse Abs

Instructions

Setup Knees near shoulder pads, hands on side of reformer near the straps side. Key cues

• Exhale and pull the carriage forward by bringing knees toward chest, rounding back, engaging deep core.
• Inhale and control the carriage back to start without letting lower back sway.

Reverse Abs (Oblique Bias)

Second half of video. Repeat both sides.

Instructions

Setup Same as Reverse Abs but both hands on the same side of the reformer. Key cues

• Same movement as Reverse Abs with an oblique bias from the rotated hand position.
• Repeat on both sides.

Side-Lying Glute & Hip

Side-Lying Clams (Heels Elevated)

Instructions

Setup Side-lying, hips stacked, knees bent, heels lifted slightly. Key cues

• Open top knee while keeping heels elevated → lower slowly.
• Avoid rolling pelvis backward.

Side-Lying Knee/Heel Taps

No video link provided Same starting position as Clams

Instructions

Setup Side-lying, hips stacked, knees bent, heels lifted slightly. Key cues

• Open top knee (like a clam), then bring knee back down to touch bottom knee, lifting top foot.
• Keep heels elevated throughout.

Additional

4-Point Kickbacks

Instructions

Setup Hands and knees on carriage, knees under hips, hands under shoulders (or elbows on box). Key cues

• Lift one leg straight back, hips square → return with control.
• Engage glutes + core; avoid arching spine.

Seated Draw Swords

Video shows kneeling, but you can do seated on box

Instructions

Setup Sit sideways on long box, hold strap in the hand furthest from the strap. Key cues

• Pull arm diagonally outward like drawing a sword.
• Shoulder blades down/back; exhale on pull; stay upright.

Seated Punch + Rotation

Video shows kneeling, but you can do seated on box

Instructions

Setup Sit on long box, holding strap in hand closest to strap. Key cues

• Punch forward with slight torso rotation → return slowly.
• Spine long, shoulders down, core engaged.

Row Standing Next to Reformer

Optional: add squat hold or lunges + pulses

Instructions

Setup Stand next to reformer, straps in hands, feet hip-width. Key cues

• Pull straps toward torso, elbows close.
• Exhale on pull, retract shoulder blades, avoid shrugging.

Seated on Box Wood Choppers

Instructions

Setup Sit sideways on box, feet anchored (or on carriage), hold strap with both hands. Key cues

• Rotate torso diagonally across body, pulling strap with control.
• Engage obliques, shoulders down, spine long. Return slowly.

Peter Pan (Stretch)

Instructions

Setup Supine, knees bent to tabletop, arms by sides. Key cues

• Alternate leg reach while keeping pelvis stable.
• Control movement; avoid rib flare.