The exercises
Discover dynamic exercises
Plank crunch
Start in a plank position. Round your spine and bend your knees toward your elbows. Keep your knees behind your hips and return to the starting position.
Plank extension
Start in a modified plank position. Shift shoulders back behind elbows. Squeeze your abs to restack elbows under shoulders.
Elevated v-up
Start with your hands on the gray side handlebars and toes under the strap at line 4. Engage your abs to lift your hips and pause your feet an inch behind your hips. With control, extend legs out behind the hips.
Elevated crunch
Start with your hands on the handlebars and toes under the strap, heels elevated, hips aligned with shoulders. Contract your abs to bend your knees, bringing your feet to the line of your hips. Return to the starting position with control.
Start with your working leg on the platform, and non-working leg on the carriage. Bend the working knee until your glutes are in line with your knee. Squeeze your glutes to stand up 80% of the way.
Start with the foot of your active leg on the ground, calf against the bar, weight balanced between heel and big toe, and back leg's toes behind the carriage strap, hips and shoulders square towards the mirror. Shift your hips back and down until your thigh is parallel to the ground. Contract your glutes and drive through your active foot to straighten your front leg 80%, maintaining a micro-bend in the knee.
Start with one foot on the platform and one foot on the carriage against the strap, feet hip width apart, chest upright. Hinge your hips back and down until your glutes are in line with your knees, keeping feet hip width apart throughout. Contract your glutes and drive through both feet to straighten your legs 80%, maintaining a micro-bend in both knees.
Start with the foot of your active leg on the carriage, weight in the front leg, and your back leg's foot on the platform with heel elevated, shoulders shifted forward, crown of head pointing towards the top of the mirror. Decelerate forward and down until your front knee is at a 90 degree lunge, staying stacked over your front ankle. Drive through your front foot, squeezing your glute and hamstring to come up 80% of the way, maintaining a micro-bend in the knee.
Start with elbows stacked under shoulders, shoulders squared, left knee on platform and right knee resting on top of left, feet off the side of the platform, hips open towards the wall with right hip stacked on top of left, torso twisted. Keeping hips still, contract your left oblique and push elbows out past your shoulders, then bring elbows back directly underneath your shoulders.
Start in a twisted plank position. Lift your hips to bend your knees into the opposite elbow. Extend at the knee to return to a twisted plank position.
Start with your hands on the gray side handlebars and legs crossed with feet at line 4. Squeeze your oblique to lift your hips toward the ceiling. Feet pause an inch behind the hips. With control, extend legs out behind hips.
Start with hands on the handlebars, weight shifted forward, shoulders 2 inches in front of hands, toes behind the carriage strap, left foot in front of right, heels lifted, hips lifted and open towards the wall, shoulders squared. Contract your left oblique, bending your knees and crunching in toward your right tricep.
Start with your butt on line 1, feet underneath the carriage strap, shoulders behind hips in a row-boat position, black cables in hand, palms facing down with a micro-bend in your arms. Contract your upper back and engage your lats to drive your elbows high and wide, then slowly return your arms to the starting position, maintaining a micro-bend in your elbows.
Start sitting on the carriage with black cables in hand. Squeeze shoulder blades together to bring your fists to the ribcage or hips. Slowly return arms to the starting position.
Start sitting on the carriage with black cables in hand. Squeeze your biceps to drive your hands toward your face. Extend slowly at the elbow to return to the starting position.
Start kneeling on the carriage with black cables in hand, hips hinged and elbows bent to 90°. Contract triceps to press hands behind the body, extending arms straight. Resist the tension by slowly bending the arms to 90°.
Start with knees between carriage lines 2 & 3, black cables in hands, palms facing behind you, hands at hips. Contract your triceps and upper back, pushing the cables behind you as far as possible, then slowly bring your hands back in line with your hips.
Class formats
Starter50: Intro to [solidcore]
Introduction to our custom built reformer + the fundamentals of the workout
Your how-to [solidcore] class! Learn the basics and get a solid total body sweat.
Foundation50: Build your basics
Strength training workout focused on form
Graduate from Starter50 with this full-body workout, designed to strengthen your fundamentals and ease your transition to Signature50.
Signature50: full body
[solidcore]’s signature total body workout
Improve your muscular endurance through slow, controlled strength training exercises.
Power30: core + lower body
Core + lower body targeted strength training
Improve functional movements like walking, sprinting, or lifting objects by building core and lower body strength.
Power30: core + upper body
Core + upper body targeted strength training
Build core and upper body strength through slow and controlled strength training exercises.
Focus50: core + lower + upper body
Lower + upper body targeted strength training
Build muscle through traditional core, lower, and upper body strength training exercises.
Focus50: core + obliques + lower body
Oblique + lower body targeted strength training
Challenge your core, lower body, and obliques as you build muscle and enhance your muscular endurance.
Power30: core + obliques
Core + obliques targeted strength training
Train your core and oblique muscles to work harmoniously, enhancing your overall stability and balance.
Focus50: core + obliques + upper body
Oblique + upper body targeted strength training
Hone your upper body strength while building your core complex.
Advanced50: full body
The ultimate [challenge] for advanced clients!
Elevate your signature total body workout with harder transitions, more demanding and amplified exercise.
Advanced65: full body
A strength training workout for seasoned clients
Push your limits with this extended, 65-minute signature total body workout.
Your Privacy Choices