Movement designed to transform your body & ignite your potential
These Pilates-inspired exercises are at the core of our low-impact, high-intensity workout. These aren't your typical exercises. They're specifically designed to work your muscles to the point of [failure] on our custom built reformer. Each slow and controlled [solidcore] exercise is carefully crafted to target type 1, or slow-twitch, muscle fibers. As they break down, you may experience the "shakes" — which is a good thing. This means your muscles are getting stronger! With continuous training, our low-impact workout will improve your muscular endurance. You will start to see and feel noticeable muscle definition and an increase in overall muscular strength. Book a class at a [solidcore] near you and take your workout to the next level.
book my classDiscover Dynamic [solidcore] Exercises
Curious to learn more about the workout in our [solidcore] classes? Watch our various tutorials below demonstrating how to perform each of our Pilates-based exercises. From core-strengthening planks and ab exercises to full-body movements that engage multiple muscle groups simultaneously, our reformer workout will challenge your body and mind, pushing you to new heights of strength and endurance. Utilizing our [solidcore] reformer, these exercises were developed to help you create the strongest version of yourself while reducing the risk of injury, and maximizing results. Find a studio today and experience the [solidcore] transformation for yourself in our group fitness classes.
plank crunch
- Elbows stacked under shoulders.
- Hips lifted in line w/ shoulders.
- Engage core to bend knees and round spine.
- Knees stop directly underneath hips.
plank extension
- Elbows start stacked under shoulders.
- Push elbows out past shoulders.
- Hips stay still and lifted in line w/ shoulders, maintain flat back.
- Bring elbows back underneath shoulders.
elevated v-up
- Hands on handlebars, weight shifted forward, shoulders shifted slightly in front of hands.
- Toes behind carriage strap, heels lifted high.
- Hips stay lifted.
- Legs straight, contract abs to lift hips. Feet come to the line of the hips.
elevated crunch
- Hands on handlebars, weight shifted forward, shoulders shifted slightly in front of hands.
- Toes behind carriage strap, heels lifted high.
- Hips stay lifted.
- Contract abs to bend knees. Feet come to the line of the hips.
platform lunge
- Foot of active (working) leg on platform, weight stays in front leg.
- Back (non-working) leg on carriage, toes behind strap, back heel lifted.
- Decelerate backwards and down until glute in line with knee (Front leg at 90 degree).
- Shoulders shifted forward. Crown of head pointing towards top of mirror.
- Contract glutes, drive through the active foot to straighten the front leg 80%. Maintain a micro-bend in the knee.
bulgarian split squat
- Foot of active (working) leg on ground, calf against bar, balance weight between heel and big toe of foot.
- Back leg toes behind carriage strap.
- Hips/shoulders square towards mirror.
- Shift hips back and down until thigh parallel to ground.
- Contract glutes, drive through the active foot to straighten the front leg 80%. Maintain a micro-bend in the knee.
- Press through front heel to come up 80% of the way, never locking out at the top.
heavy squat
- One foot on platform, one foot on carriage against strap, feet hip width distance apart.
- Maintain upright chest, hinge hips back and down until glutes are in line with the knee.
- Feet stay hip width distance apart entire movement.
- Contract glutes, drive through both feet to straighten the legs 80%. Maintain a micro-bend in both knees.
carriage lunge
- Foot of active (working) leg on carriage, weight stays in front leg.
- Foot of back (non-working) leg on platform. Back heel elevated.
- Shoulders shifted forward. Crown of head pointing towards top of mirror.
- Decelerate forward and down until front knee is at a 90 degree lunge, front knee stays stacked over front ankle.
- Drive through the front foot, squeeze glute and hamstring to come up 80% of the way. Maintain a micro-bend in the knee.
twisted plank extension
- Elbows stacked under shoulders, shoulders squared.
- Left knee on platform, right knee resting on top of left, feet off side of platform.
- Hips open towards wall, right hip stacked on top of left hip, torso twisted.
- Hips stay still, contract left oblique, push elbows out past shoulders.
- Bring elbows back directly underneath shoulders.
oblique crunch
- Elbows stacked under shoulders, shoulders squared.
- Left foot in front of right, heels lifted.
- Hips open towards wall, right hip stacked on top of left hip, torso twisted.
- Contract left oblique, bend knees & crunch in toward right tricep.
elevated oblique v-up
- Hands on handlebars, weight shifted forward, shoulders 2 inches in front of hands.
- Left foot in front of right behind carriage strap, heels down flat on carriage.
- Hips stay lifted & open towards wall, shoulders squared.
- Legs straight, contract left oblique, hips lift as carriage comes in.
elevated oblique crunch
- Hands on handlebars, weight shifted forward, shoulders 2 inches in front of hands.
- Toes behind carriage strap, Left foot in front of right, heels lifted.
- Hips stay lifted & open towards wall, shoulders squared.
- Contract left oblique, bend knees & crunch in toward right tricep.
seated upright row
- Butt on line 1, feet underneath carriage strap, shoulders behind hips (row-boat position).
- Black cables in hand. Palms face down with a micro-bend in arms.
- Contract upper back and engage lats to drive elbows high and wide.
- Slowly return arms to starting position. Keep a micro-bend in elbows.
seated low row
- Butt on line 1, feet underneath carriage strap, shoulders behind hips (row-boat position).
- Black cables in hand. Palms face each other with a micro-bend in arm,.
- Contract upper back, biceps and engage lats to drive elbows back towards the mirror behind you.
- Slowly return arms to starting position. Keep a micro-bend in elbows.
seated bicep curl
- Butt on line 1, feet in front, shoulders behind hips (row-boat position).
- Black cables in hand. Palms face up with elbows lifted away from ribcage. Arms extended to a micro-bend.
- Contract biceps to stack wrists on top of elbow.
- Slowly return arms to starting position. Keep a micro-bend in elbows.
kneeling tricep kickback
- Knees between carriage lines 2&3.
- Black cables in hands, palms face behind you, bend forward.
- Elbows stay close to ribs, start at 90 degree angle.
- Contract triceps, extend hands behind you as far as possible, elbows stay still.
- Slowly bring hands underneath elbows to return to a 90 degree angle.
kneeling rear delt press
- Knees between carriage lines 2&3.
- Black cables in hands, palms face behind you, hands start at hips.
- Contract triceps & upper back, push cables behind you as far as possible.
- Slowly bring hands back in-line w/ hips.