Glutes & Core: Single-Side Long Strap
Single-side work in the long strap, from ab curl to plank
A flow that works almost entirely one side at a time: long strap at the thigh, ball as the feedback tool, box as a surface. Eight exercises, each side complete — core, glutes and shoulder girdle without a single spring change in the main section.
Who This Class Is For
For intermediate groups who can stand in the long strap and work in quadruped without the carriage running away.
It fits when you want your group to train glutes, core and shoulder girdle one side at a time.
The Common Thread
Almost everything is single-sided: one arm, one leg, one side after the other. The long strap and the ball run through the whole class, and the box is your surface.
You start lying down with ab curl and glute bridge. Then come standing work, quadruped and a roll-down series on the box, before a plank closes the main section.
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 exerciseExercises
8 exercisesCool-down
1 exerciseFor every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.
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How the Class Runs
Warm-up
Breathing to arrive on the reformer.
Main section
Eight exercises: ab curl with ball & short strap, glute bridge at the footbar, standing lunge in the long strap, fire hydrant in the long strap, C-curve roll-down with box, quadruped biceps curl with push-up, pull at the poles with leg lift, and plank with the ball behind the knee. Ab curl and glute bridge switch sides right away; the other six side changes follow as one block at the end.
Cool-down
Roll out and stretch.
50 min in total.
Springs and Small Equipment
The two exercises lying down run on one medium spring. After that everything stays on a light one — exactly one change in the main section.
The side changes are grouped at the end on purpose, so the first pass keeps flowing. Set out: Pilates ball, box and the straps.
Two Ways to Adapt It
Glute bridge with more resistance
The glute bridge has an optional extra spring. Use it for groups who find the basic version too easy.
Optional progressions
In the quadruped biceps curl, the leg can also reach long behind. The C-curve roll-down has an optional last step with both legs long. Leave both out while the group is still working on the basic shape.
Frequently Asked Questions
What does single-side mean in this class?
Almost every exercise runs through completely on one side first. The other side follows — right away for two exercises, grouped at the end for the other six.
How often do I change springs?
Once in the main section. After the two exercises lying down, you go from a medium to a light spring and stay there.
What equipment do I need?
A reformer with box and straps, plus a Pilates ball. No weights, ring or Pole.