Reformer · 45 min

45-Minute Reformer Flow

A 45-minute reformer class plan that moves from footwork and the Hundred through short box, long stretch, elephant, and knee stretches to side splits and a mermaid finish. Thirteen timed steps, five of them with a private coaching cue. Open it in Cadence as a starting point, then rename moves, change durations, and write cues in your own words so the plan sounds like you.

Already have Cadence? “Open in Cadence” adds this routine to your library as a draft you can edit before saving.

13 steps

1. 1. Footwork Series

   Keep the pelvis neutral and track knees over toes.

   5 min

2. 2. The Hundred

   Pump from the shoulders and lengthen the exhale.

   3 min

3. 3. Leg Circles and Frog

   4 min

4. 4. Short Spine Massage

   Articulate the spine into the carriage.

   3 min

5. 5. Stomach Massage Series

   4 min

6. 6. Short Box Series

   5 min

7. 7. Long Stretch

   Move the carriage from one strong line.

   3 min

8. 8. Elephant

   2:30

9. 9. Knee Stretches

   4 min

10. 10. Running

    2:30

11. 11. Pelvic Lift

    2:30

12. 12. Side Splits

    Press both legs evenly into the carriage.

    4 min

13. 13. Mermaid

    2:30

How to teach it

Plan once on your iPhone or iPad, then teach from your wrist, your iPhone, or an iPad. Apple Watch shows the current move, the countdown, and what is up next, with a tap at every step change and five seconds before it. Your coaching cues appear with each move as a reminder for you. Cues are silent until you turn them on.