Life Fitness Peak Pilates Reformer - Manual (Page 40)

Peak PilateSystem Owner’s Guide 37
Exercise 2: Reformer – The Hundred
Goals of Exercise: Warms up the body, gets blood pumping and strengthens the abdominals.
Set Up
1. Make sure the Neoprene Handles are stored on the
Shoulder Pad Posts. Connect two to three springs.
Lower the Footbar and lie down with your head on
the Head Rest.
2. Take hold of the Neoprene Handles, fingers forward
with thumb and palms pulling together to support the
handles. Hug your elbows into the sides of your body.
3. Using your abdominals, pull your knees directly over
your hips creating a 90 degree angle with your legs.
Press your inner thighs firmly together.
Feet slightly activated but not pointed or flexed.
Execution
1. Lift your head with a long neck and gaze at your
belly button. Do not curl up too high. Keep the tips of
your shoulder blades touching the mat.
2. Straighten and reach your arms long by your sides.
Press weight through your hands to the Neoprene
Handles. Slide your shoulder blades down the back.
Skill: Introductory Repetitions: 5 breaths in and 5 breaths out
Footbar Springs Head Rest Ropes Box Gears Risers
All the way
down
2-3 (Spring
resistance can
be varied)
Up in Fully
Raised
position (can
be lowered
into Half
Raised
position, if
needed)
Attach
Neoprene
Handles to
Ropes and
place hands
into the
Neoprene
Handles.
N/A
Position 1.
Straps should
be taut when
elbows are
bent at 90
degrees and
the carriage
bumpers are
against the
Gear Change
Bar.
The risers
should be set
high enough
so that the
handle end of
the Ropes is
above the
Shoulder
Pads.