Balanced Body Allegro Reformer Manual - page 27

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FOOTWORK, ALL LEVELS

Reps: 10 

Springs: 2—4 springs 

Bar: Middle or High 

Head rest: Up

Focus  

»

Breathing – exhale out/inhale in, or inhale out/exhale in

»

Neutral spine

»

Pelvic stability

»

Hip, leg and ankle alignment

»

Hip, leg and ankle strengthening

»

Circulation

»

Isolation – release unnecessary tension in the upper body and 

hips

Precautions 

Sensitive to ankle, knee, hip flexion, spinal compression 

Starting position

Supine on carriage, feet on foot bar, legs hip width apart

Heels 

Heels on foot bar, push back and return

Toes 

Ball of foot on bar, heels slightly raised, push back and return 

Prehensile 

Ball of foot wrapped around the bar, push back and return

Pilates V 

Ball of foot on bar, turned out, low releve, heels together, push 

back and return

Flex/Releve 

Ball of foot on bar, parallel, legs straight, plantar flex ankle, 

dorsiflex ankle, plantar flex ankle, bend knees, push back to 

starting position 

2nd position 

Heels at ends of bar, slight turn out, push back and return 

Running in place 

Ball of foot on bar, dorsiflex one heel, bend the other knee, 

alternate legs 20-50 times

Heels 

Toes

Pilates V

Prehensile