Full-Body Flow with the Pole
Standing squats, single-side leg series and core work with the Pole
A flowing intermediate Reformer sequence: single-side leg work lying down, ab curl with the Pole, standing squats, a single-leg Romanian deadlift and a kneeling lunge — connected throughout with the Pole.
Who This Class Is For
For intermediate groups who are steady standing on the reformer. Squats and a single-leg Romanian deadlift are part of the class.
It fits when your studio has a Pole and you want to build a whole class around it, not just one exercise.
The Common Thread
The Pole stays with you the whole class. First lying down, with the legs working against the Pole and in the ab curl. Then standing, for squat with row and the deadlift.
After kneeling lunges and a roll-down, the main section ends with a kneeling Pole reach overhead.
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, all with the Pole: footwork series, single-leg work, ab curl, squat series, single-leg Romanian deadlift, kneeling lunge, roll-down and kneeling Pole reach. Single-leg work switches sides right away; three side changes follow at the end.
Cool-down
Roll out and stretch.
50 min in total.
Springs and Small Equipment
The three exercises lying down use a bit more resistance. From the squat series on, the main section stays on one light spring — one change, then you’re set.
The only small equipment is the Pole. No ball, weights or ring.
One Way to Adapt It
Stay on an earlier step
Each series builds in several steps, and the reps are given per step. If a step isn’t clean yet, the group stays on the one before.
Frequently Asked Questions
Do I need extra equipment?
Just the Pole. The plan works without a ball, weights or ring.
How many spring changes are there?
One in the main section. After the three exercises lying down, you switch to a light spring and stay there until the end.
What level is this class?
Intermediate. Standing squats, a single-leg Romanian deadlift and kneeling lunges need a group that’s confident standing and kneeling on the reformer.