Reform(er) School Pilates

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Alisa focuses this quickly flowing Reformer session on working the inner thighs, bottom and lengthening the back. You’ll work a classical Intermediate order with a few more advanced variations including the Hamstring Curls, Swan on the Long Box, some Teaser surprises, Horseback without straps, and more! The workout finishes up with one of Alisa’s favorites, the Russian Splits. EQUIPMENT NOTE: Alisa uses 2 lb arm weights for 2 exercises.

What Others Are Saying


  1. Jennifer Allen

    Fabulous! This is just what I needed today. 🙂

  2. Karen Eccles 5 years ago

    Wow! Brilliant workout, sweating and shaking! Thank you xx

  3. Jenny Anticoli 5 years ago

    Just what I needed between clients today! Thank you Alisa. Such a great workout.

  4. N1727
    N1727 6 years ago

    I watched this again today- 5 stars! Great workout!

  5. Dolores Coeck 6 years ago

    Great workout!! Greetings from belgium

  6. N1727
    N1727 7 years ago

    Love this workout but my video stops at modified swan when it plays.

    • Alisa Wyatt Author

      Hi N1727!
      I sent you an email about this- let me know if you are having trouble still : )

  7. chaelecooper

    thanks for another great class and an amazing resource for all of us!

    • Alisa Wyatt Author

      Thank you Chaele! Were you at the Big Bear conference? Your lovely profile pic makes me think I know you.

  8. jodie 7 years ago

    Loved this. Teaser is my nemesis.

    • Alisa Wyatt Author

      Thanks Jodie and rest assured, you are not alone! Teaser is one of those things we can work on for life.

  9. scottie_34 7 years ago

    Holy cow! How did you get Jennifer Anniston as a stunt double for the 100s? She is a fairly good choice to play Alisa in movies but we know who really has the all the talent!

  10. Reb 7 years ago

    Great workout, Alisa! I had never seen the swan done on that side of the long box using the bar. Did that come from Romana? Thanks and keep up the great work!

    • Alisa Wyatt Author

      Thanks Reb! I don’t remember Romana using that variation, but I’m pretty sure I learned it from one of her teachers–it’s similar to using the Wunda Chair for the Swan but if you don’t want to move your student to another apparatus, or you want a more supported version of the Swan, it’s useful. Kathi Ross Nash recently taught it in a Reformer session that we filmed (it’s not on the site yet but coming soon) so you’ll see it again :).

  11. lbscholz
    lbscholz 7 years ago

    Loved this workout. Now that I am teaching so much, I need to squeeze in quality workouts with just enough variety to keep me interested. Great cueing and pace. Loved the little extras in Teaser. I always need new ideas for my students, too, and got some here. It felt like a well-balanced, yet challenging workout. And your workout clothes are always so cute!

    • Alisa Wyatt Author

      I am with you–it’s so hard to squeeze in your own workouts when you’re teaching, they are the first thing to go. I’m glad you enjoyed!!

  12. lghammerle

    🙂 🙂

  13. lghammerle

    Tell Jack the credit card is yours because you are shopping for Mother’s Day presents… have a dog, right?

  14. joesmat 7 years ago

    May I ask you please where the TEASER variation came from, whereby you bend the leg in toward the chest and extend it alternating legs?

    • Alisa Wyatt Author

      Hi joesmat, That variation comes from Romana in my experience–she often used variations like this to add challenge to an exercise (which is one of the reasons I think the name ‘Teaser’ is so appropriate — just when you think you’ve mastered the exercise, along comes another variation to tease you with!). There are plenty more playful variations like this one: circling the legs, adding a magic circle between the ankles and taking the legs in one direction as the arms go in the other, shaving with the arms, etc… Thank you for asking!

      • joesmat 7 years ago

        Thanking you very much again for your support and willingness to share.

  15. pilatesangel 7 years ago

    This was a perfect workout to start my day! You always have the perfect amount of cueing not too wordy but just what the body needs to hear at the perfect time! I always love to play with spring tension and never a bad idea to throw in some hamstring love! By the way, via the earlier responses…Solow is awesome! All of there stuff is so cute and love the vintage wear! Thanks for a great quick lesson!

    • Alisa Wyatt Author

      Oh wow thank you for that sweet comment!! I’ve been busy shopping at Solow ever since that previous comment–my husband is ready to take away my credit card, haha!

  16. LKVB 7 years ago

    p.s. question: i was taught front foot position on Russians differently, with the arch over the crease then for the 3rd split the heel goes into the crack with the foot flexed up. Is the way you did it from Jay? thanks! I like it I will try it.

    • Alisa Wyatt Author

      That was the way I learned it from Romana, I can’t think of Jay ever correcting me on that foot position but I can see plenty of reasons to do it the way you were taught too. The flex would open the calf/hamstring more and might prevent the hips from splaying apart too. Will try it in the studio later and report back :)!

      • LKVB 7 years ago

        oh my gosh it’s so much better with the toes on the ramp. I don’t know why anyone bothered to show me this. more proof of Pilatesology fabulousness. 🙂

        • Alisa Wyatt Author

          I just tried it both ways! Flexing the foot on the stretch part felt nice. The toes on the ramp definitely works better than the arch so that you can push from the ball of your foot.

  17. LKVB 7 years ago

    i tried to give 5 stars and it went in as 4. Alisa super work! love your knickers too. 🙂 5 star knickers!

  18. lghammerle

    Lovely workout Alisa! I like the knee in/knee out variation with teaser!

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