Strength & Length Reformer with Alisa Wyatt

Strength & Length Reformer

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Get your day started right with a Reformer workout that will wake up your whole body in less than 40 minutes. Alisa keeps you moving through the classical Intermediate series while sharing details about what each exercise does for your body and how to do them better. You'll finish up with the Standing Side Splits to reinforce your upright posture so you can float through the rest of your day! If you are in the Los Angeles Area, come visit us at Pilatesology Studio in Hermosa Beach!

What Others Are Saying


  1. Cholling 1 month ago

    Really enjoyed this workout. Alisa has a really nice teaching voice and the cues and tempo were terrific. I have a BB reformer (like the lady who commented above) and Swan Facing Back is tough to do on it. I tried moving the carriage out to the 2nd gear which helped some but I think it might also have to do with the BB box being so much higher than the Gratz box. I don’t know. Maybe I’m just too weak in the backside to do it well. 🙂
    Thanks again for the workout and great site.

    • Alisa Wyatt Author

      Hi Cholling, Thanks for joining me for this one! I think you’re right–a higher box would make that Swan practically impossible so don’t feel bad that it’s hard. It’s still good for you :).

  2. loremiller
    loremiller 5 months ago

    Thank you Alisa for a well cued intermediate reformer class. Especially loved that you put in the classical swan exercise…so hard for my stiff back so I usually go to the LB.
    I feel really worked out.

    • Alisa Wyatt Author

      Hi loremiller, Thanks for working out with me, your note made me miss my reformer so much. I might have to hit the studio tomorrow :).

  3. emilyclare 6 months ago

    I don’t understand how she is doing the swan dive on the reformer in this exercise at all. I have a Balanced Body studio reformer, not sure if that is making a difference? I was taught to do this with the hip crease at the edge of the box and my feet at the inside edges of the reformer. What spring tension is she using? It didn’t look like she changed springs from the 1R of coordination, but I have no resistance from the box to push against with just one spring. I was taught to use 2R, but I can’t do it on that spring tension either in this manner.

    If I try to get into the position she demonstrates, with my upper thigh on the edge of the box (as opposed to my hip crease) my bum is literally stuck a foot into the air in order to keep the bend in my knees. If I push out more to lay flat on the box, pull up my stomach and drape my arms, then I’m fully extended in the legs, not extending with bent legs. I could continue to do this the way I remember it from my training years ago, but it is driving me nuts not to be able to figure out how she is doing it here.

    • Alisa Wyatt Author

      Hi emilyclare!
      I think there’s a few things going on that are making this such a conundrum😀.
      First of all — I’m using 2 springs and I’m on a classical reformer so they are all the same tension. I think your equivalent would be 2R for sure.
      Next, I bet your BB Reformer is different in the length of the footbar to the box and the box might be a different size which will change all the angles. It could also be that your legs are shorter or longer than mine. What I realize now that I left out of the instruction in this video (and which may have helped solve the mystery) is that different size people will generally put their feet in different places for this exercise.
      I’ve taught clients whose best fit was to place the feet on the frame with a pad, and others who place feet on the bar with the footstrap over the heels (I often do it that way) or the way I show in this video.
      The other thing is, you may not need to place your thigh on the box like I showed it–I also learned it with my pelvis on the box the way you did but personally I like it better the way I showed it here, it just feels better to my low back.
      Check out this tutorial that I asked Blossom to do for us, she’s brilliant at this exercise–she’s also on a classical reformer but she shows several different bodies doing the Swan so I think it will help:
      Play with it and leave me a note about what you discover–I want to know what it is that was different!

  4. valegriff 2 years ago

    Hi Alisa! Great workout as always. Interested to know why you moved short box series to after long stretch series as opposed to doing it after long box? Either way it felt great and I always love your cueing.

    • Alisa Wyatt Author

      Thanks valegriff, I’m glad you enjoyed this one! The reason short box is in a different place than what you’re used to is that I was following the original advanced Reformer order where the box comes later. To make the class an intermediate level, I left out advanced exercises but kept the box in the same place. If you’re used to doing it Romana’s way it’s strange to put the box away at this point! Romana went from Short box to Long box right away to save time and keep the flow since she knew that most clients wouldn’t be doing the 2nd long box which is where the short box is in the original order. She also created a specific order for Basic, Intermediate and Advanced levels. From what I’ve heard, Joe Pilates didn’t have levels, he simply taught the same (advanced) order and left out exercises depending on the client’s ability.

  5. Sheckie71 3 years ago

    Excellent! Been away for three weeks so this was perfect in pace and content to wake everything up. ????????

  6. AHORRY 3 years ago

    Alisa great cueing for the Backstroke swimming… loved it! huge connection into the abs! Well done thank you so much!

  7. Jennifer Allen

    This was PERFECT after being out of my studio for a week. Thank you, Alisa! 🙂

  8. Kerry 3 years ago

    Thanks Alisa! Great workout, fast enough but not too fast. Some really great cues as well. Although you do count funny in footwork. 😉

  9. rshall 3 years ago

    This is a great workout, especially when you’ve been away from the reformer for awhile. Even though I have been doing advanced reformer, I know it’s never good for me to jump back into the same level after a break. I got a great workout with this intermediate session because, although Alisa keeps you moving, she goes just slow enough to really work your muscles. Too often with a fast moving reformer workout, it’s easy to cheat with momentum. There will be no cheating in this workout! Thanks Alisa!

    • Alisa Wyatt Author

      Thank you rshall!! and I’m with you–I admit that I too sometimes fall into the momentum trap but I know when I get it right because I’m always a bit sore a day or 2 later. Hope you are feeling this one like I did ;).

      • rshall 3 years ago

        Yep. Today: lower abs, which are hard for me to get. What I love about pilatesology is that even after many years of practice, I can still pick up tips that change the way I do an exercise. In this video, is was when you reminded that the beginning of teaser was just like what we’d just done, and to roll up from there. I knew that, but slowing down the exercise, and seeing you do it was brilliant.

  10. Dolores Coeck 3 years ago

    Great workout!!! i like it when you give the goal of the excercises.

  11. ewapilates
    ewapilates 3 years ago

    Love it:) Thank you, Alisa:)

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