Home Reformer Pilates Program, 12-Week Illustrated Workout Plan (PDF)

You bought a reformer for home. The videos you follow say two reds and a blue, put the box on, raise the footbar. Your machine has cords with five levels, the footbar is fixed, and there is no box. So you guess, and you are never sure if you are working or just moving.

The Home Reformer Programme is written for the machine you own. Before week 1 you run the Machine Check, a tick list of what your reformer has, and a feel test that finds your own light, medium and heavy on your springs or cords. From then on every exercise and every session gives the load in those three words, never as a spring colour or a level number.

Every exercise says what it needs from your machine and what to do without it. Fixed footbar, no foot loops, no box, a headrest that does not lift: each has its own instruction on the page, and every session that uses an optional part prints a second table you can run on a machine without it, with its own load and count.

Each week ends with a short gate you run on the machine, and you move on only when you pass it. If it is not there yet, repeat the week. The last gate of each phase opens the next position: lying and sitting first, then legs in the loops and lying on your side, then kneeling and the box, then lighter loads and sessions from memory.

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WHAT'S INCLUDED
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✔ A 110 page illustrated programme, A4 PDF
✔ The Machine Check and the feel test, with a page to write your light, medium and heavy
✔ 37 exercises, each with its own line drawing on a slim home reformer, the load by feel, setup, the movement, what you should feel, the two ways it usually goes wrong and the fix, an easier and a harder version, and what to do if your machine is different
✔ 12 weeks, 36 sessions of 20 to 50 minutes, each with one thing to focus on
✔ A second table on every session that uses foot loops or a box, so the whole programme runs on the simplest machine
✔ 12 weekly gates, with a record to tick and date
✔ 6 diagrams: the parts of a reformer, springs and cords, the three loads, getting on and off, the space around it, and the four phases
✔ Getting on and off safely, room and storage, and the safety floor that applies to every session
✔ After week 12: how to build your own session, how to run it again, and when to find a teacher

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PERFECT FOR
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• Owners of a foldable or budget home reformer on springs or cords
• Anyone who has done a few reformer classes and now practises alone
• Owners whose machine came with a manual and a handful of basic exercises and nothing after that
• Studio regulars who bought a machine for the days between classes

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WHY YOU'LL LOVE IT
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✓ Loads are set by feel on your own machine, so the programme works on springs, cords, three settings or five
✓ Every exercise tells you what to do when your machine is missing a part
✓ The checks are things you can feel with no mirror and no one watching
✓ Standing, high kneeling and planks are left out on purpose, because a reformer maker's own safety guide wants a teacher in the room for them
✓ The drawings show a plain home machine, the same one on every page

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IMPORTANT INFORMATION
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• Instant download: one A4 PDF, ready to print or read on a tablet beside the machine
• Written for a machine with a carriage, footbar, shoulder rests, two straps with handles and at least three load settings
• Files are delivered as they are at purchase
• Follow your machine's own manual for setup, load changes and the user weight limit

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DISCLAIMER
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This programme is general exercise guidance for a healthy adult using a home reformer. It is not medical advice and does not replace a qualified reformer teacher. If you are recovering from an injury or an operation, are pregnant or have had a baby in the last year, or have a condition that affects how you move, see your doctor and a qualified reformer teacher before using it.

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