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Eccentric Strength Training continued in our Classical Reformer, Day 9

Instructor: Kristine Chaussard
Level: All Levels, Intermediate
Focus :   

Eccentric strength training continues to be our theme today after our last class where we began putting our focus on our control in each movement and exercise. This is part of the 6 principles of Pilates. We continue to search out where the control is found and needed within each exercise. This ties in with our precision but I’ll be breaking these apart, so today focus on the eccentric part of each movement. We don’t always focus on this, but it is essential for injury prevention as well as creating more length and flexibility in the body. This is the part of the movement where we could easily relax and let the springs bring us in, but if we resist and slow down our “coming home”, we will allow our muscles to lengthen and we will find that we gain more flexibility and balanced strength in our bodies. So have fun today finding this in each exercise a we continue to move through the same exercises and sequence each week.

The 6 principles of Pilates are:




Flow (fluidity)

Centering (move from core out as well as mind-body awareness)


Equipment Needed :     

Reformer and the long box.

Class Level :     

Intermediate to all levels, it depends on the exercise. Exercises are being presented in their classical form which means modifications may be very helpful depending on where you are at in your practice. Listen to your body above all, and suggestions are given.

The Course of this Class :   

Below are the exercises and sequence followed in class:



Roll Over


Rowing back round and flat

Rowing front tall and round


Hug a tree

Next: Long Box series: Swan, Pulling straps, Backstroke, Teaser, Breaststroke, Hamstring pull, Horseback

Then: Long Stretch series: Long stretch, Down stretch, Up stretch, Elephant flat and round, Arabesque

Long back stretch

Stomach Massage

Tendon stretch

Short box series: Round, Flat, Sides, Twist and Reach, Around the world, Tree

Short Spine


Now that you are familiar with this order of exercises, direct your focus to our theme of the day: control, eccentric strength training. Note where you see improvements, feel changes or start to make new connections you might have not had before in your own movement.

Goals :     

Further and deepen your practice, understanding and level of strength for the original Pilates exercises developed by Joseph Pilates himself. Create deeper connections between your mind and body within your movement. Increase your awareness. Improve your alignment. Enjoy the classical practice and order. Fine tune yourself. Find and develop grace, ease and efficiency in all your movement just as Joe meant for us to find.

Other classically inspired workouts you might enjoy : 

Classical Pilates Reformer Fly Over & Flow Through, Classical Pilates Reformer Workout – Picking it up from the Middle, Sculpting Reformer workout, Pilates Classics meet HIIT, Live Replay, Totally Toned, Tight & Coordinated Mind-Body Reformer Roller Workout, The Magic Reformer Sandwich, 20 Minute Abs

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