This is for my long-time clients who’ve been begging for a cheat sheet on spring settings for the reformers that we use at Nike’s WHQ – the Allegro 2. Got a question on an exercise? Ask before or after the group reformer classes or set up a private session to get a workout tailored to your specific needs.
|RULE OF THUMB SPRING SETTINGS|
|Arms straps: hug a tree, shaving, teardrops, boxing||1 Red||Easier: 1 Blue|
|Leg Straps: frog, circles, frog circles, evil magic circle||1 Red + 1 Blue||Easier: 1 Red + 1 Yellow|
|Leg Straps advanced: leaping stag, rockette legs/scissors, helicopter||1 Red + 1 Blue|
|Short Spine||1 Red + 1 Blue||Harder: 1 Red + 1 Yellow Easier: 2 Red|
|Short Spine forward/backward||1 Red + 1 Yellow|
|Stretches: cheerleader split, leg strap stretches, Mermaid||1 Red + 1 Blue||Eve’s lunge option (1 foot off the the machine lunge) = 1 Red + 1 Yellow|
|Short Box: rollback, flatback, twists, tree||3 Red|
|Long Box: face down pulling straps, teaser & teaser prep||1 Red||ok to add 1 yellow for teaser|
|Booty Straps: presses, bicycle, salad plate circles, big circles. 2 positions: neutral and turnout.||1 Red = heavier, do 5 reps. 1 Blue = lighter, do 8 reps.|
|Skinny Jeans/Standing Side Legs: press outs, chair sit to press out, plie to press out, etc||1 Blue||1 Red = more stable and less inner thigh|
Need some help on remembering exercise names? I recommend this book from Amazon – it’s economical and gives great instructions on the most common reformer exercises.