7-Day Pilates Reformer Plan

Strength · Control · Mobility

Day 1 · Legs Day 2 · Core Day 3 · Upper Body Day 4 · Posterior Chain Day 5 · Mobility Day 6 · Full Body Day 7 · Rest

Day 1 – Lower Body Strength

Reformer Focus

25–35 min

Main Work

• Reformer Footwork Series – 2–3 springs
• Single‑Leg Press – 10 each
• Reformer Lunges – 8 each
• Calf Raises – 15 reps

Focus: Slow carriage control.

Day 2 – Core Control

Abs & Stability

20–30 min

• Hundred (Reformer) – 60–90 s
• Short Box Series – 4–5 variations
• Leg Circles (Straps) – 8 each way
• Knee Stretches – 3 sets

Focus: Rib‑to‑pelvis connection.

Day 3 – Upper Body

Back · Shoulders

20–30 min

• Rowing Series – 4 variations
• Pulling Straps – 8–10 reps
• Backstroke – 6–8 reps
• Chest Expansion – 8 reps

Focus: Shoulder blades move, arms follow.

Day 4 – Posterior Chain

Glutes · Back

25–35 min

• Reformer Bridge – 8–10 reps
• Hamstring Curls (Straps) – 10 reps
• Arabesque – 6 each side
• Long Stretch Series – 3–4 drills

Focus: Glutes initiate, spine stays long.

Day 5 – Mobility & Flow

Recovery

15–20 min

• Elephant Stretch – 1 min
• Mermaid Stretch – 45 s each
• Hip Flexor Stretch – 1 min each
• Spine Stretch – 6 reps

Focus: Easy springs, smooth breath.

Day 6 – Full Body

Strength + Control

30–40 min

• Footwork – Short set
• Rowing – 2 variations
• Short Box – Core focus
• Lunges – 6 each
• Mermaid – Cool down

Focus: Quality over volume.

Day 7 – Rest

Reset

• Optional light walk
• Breathing / relaxation

Focus: Recovery drives progress.