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Reformer for Beginners: Starting in the Well

From the well at the end of the Reformer to a kneeling plank

Beginner50 minFoundationsFull-bodyPilates ball

An entry-level flow that starts in the well at the end of the Reformer: bird dog, downward dog and plank at the shoulder blocks, then fire hydrant and a squat series in the long strap, rotation and arms in the short straps. A kneeling plank and a roll-down with the ball to finish. Seven exercises with clear spring settings.

Who This Class Is For

For beginner groups with a few classes behind them who are ready for a different starting position: the well at the end of the reformer.

A good choice if you want variety from classes that always start lying down.

The Common Thread

The class starts on all fours in the well, moves through a one-sided long strap series and ends with a kneeling plank and a calm roll-down.

Your group builds stability in the shoulders and trunk before the legs get more movement in the long straps.

What this plan contains

The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.

Warm-up

1 exercise

Exercises

7 exercises

Cool-down

1 exercise
Included in the plan

For every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.

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How the Class Runs

  1. Warm-up

    Settle in and breathe.

  2. Main section

    Seven exercises: bird dog in the well, downward dog & plank, then a one-sided long strap series with fire hydrant, squat series and rotation, arms in the short straps (serving & opening), kneeling plank with shoulder extensions, and a roll-down with the ball at the back. The long strap series repeats on the other side as separate cards.

  3. Cool-down

    Roll out and stretch.

50 min in total.

Springs and Small Equipment

Almost the whole class runs on one light spring. Only the kneeling plank gets a medium spring.

Set out: a Pilates ball and the straps.

Frequently Asked Questions

What is the well?

The area at the end of the reformer behind the shoulder blocks. The class uses it for the all-fours start.

How often do I change springs?

Barely: one light spring for almost everything, a medium one only for the kneeling plank.

What equipment do I need?

A Pilates ball and the straps on the reformer.