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High-demand rotational spinal loading; advanced.","defMin":null,"defMph":null,"defIncline":null},{"id":"short_box_tree","name":"Short box: tree","kind":"pilates","prim":["abs","hamstrings"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"3-4 each leg","defLb":0,"perHand":false,"safety":"advanced","hardCaution":true,"spring":"1-2 springs, seated on box, one foot anchored","hint":"Single-leg hold plus a spinal roll-down/up (loaded flexion + balance). Advanced.","defMin":null,"defMph":null,"defIncline":null},{"id":"knee_stretches_round","name":"Knee stretches: round","kind":"pilates","prim":["abs"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"6-8 reps","defLb":0,"perHand":false,"safety":"caution","hardCaution":false,"spring":"2 springs, footbar up, kneeling rounded","hint":"Quadruped C-curve under spring load. Short, slow, lightly sprung only; supervise. Stop on any bearing down.","defMin":null,"defMph":null,"defIncline":null},{"id":"knee_stretches_arched","name":"Knee stretches: arched","kind":"pilates","prim":["glutes","hamstrings","abs"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"6-8 reps","defLb":0,"perHand":false,"safety":"caution","hardCaution":false,"spring":"2 springs, footbar up, kneeling flat","hint":"Long flat back, draw the knees in and press out with the seat and abdominals. Small range, light springs.","defMin":null,"defMph":null,"defIncline":null},{"id":"knees_off","name":"Knees off","kind":"pilates","prim":["abs","quads"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"5-6 reps","defLb":0,"perHand":false,"safety":"advanced","hardCaution":true,"spring":"2 springs, footbar up, low hover","hint":"Hovering plank-like quadruped, high core bracing and pressure. Not for an on-ramp.","defMin":null,"defMph":null,"defIncline":null},{"id":"running_reformer","name":"Running (reformer)","kind":"pilates","prim":["calves","quads","glutes"],"machine":"reformer","family":"reformer","common":true,"krisOk":true,"sets":1,"reps":"10-12 reps","defLb":0,"perHand":false,"safety":"safe","hardCaution":false,"spring":"3-4 springs, footbar up, supine","hint":"Carriage out and held; alternately lower and lift the heels in a steady jog rhythm, pelvis level.","defMin":null,"defMph":null,"defIncline":null},{"id":"pelvic_lift_reformer","name":"Pelvic lift (reformer)","kind":"pilates","prim":["glutes","hamstrings"],"machine":"reformer","family":"reformer","common":true,"krisOk":true,"sets":1,"reps":"6-8 reps","defLb":0,"perHand":false,"safety":"safe","hardCaution":false,"spring":"3-4 springs, footbar up, supine bridge","hint":"Curl the pelvis to a bridge, press the carriage a short way and draw it back, then roll down. Comfortable range only.","defMin":null,"defMph":null,"defIncline":null},{"id":"mermaid_side_stretch","name":"Mermaid (side stretch)","kind":"pilates","prim":["obliques","lats"],"machine":"reformer","family":"reformer","common":true,"krisOk":true,"sets":1,"reps":"4-5 each side","defLb":0,"perHand":false,"safety":"safe","hardCaution":false,"spring":"1 spring, seated side-sit","hint":"Reach up and over in a long arc, both sit bones grounded, waist long on both sides. Gentle stretch.","defMin":null,"defMph":null,"defIncline":null},{"id":"side_splits_standing","name":"Side splits (standing)","kind":"pilates","prim":["adductors","glutes"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"5-6 reps","defLb":0,"perHand":false,"safety":"advanced","hardCaution":false,"spring":"1-2 springs, standing sideways","hint":"Wide standing legwork on a moving carriage. Wide stance can prompt bearing down and raise pressure; balance demand. Advanced.","defMin":null,"defMph":null,"defIncline":null},{"id":"front_splits_lunge","name":"Front splits (lunge)","kind":"pilates","prim":["quads","glutes","hamstrings"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"5-6 each side","defLb":0,"perHand":false,"safety":"caution","hardCaution":false,"spring":"1-2 springs, split stance","hint":"Long split stance, glide the carriage with control, hips square, trunk upright. Back knee down, small range.","defMin":null,"defMph":null,"defIncline":null},{"id":"short_spine_massage","name":"Short spine massage","kind":"pilates","prim":["abs","hamstrings","glutes"],"machine":"reformer","family":"reformer","common":false,"krisOk":true,"sets":1,"reps":"4-5 reps","defLb":0,"perHand":false,"safety":"advanced","hardCaution":true,"spring":"2 springs, footbar down, feet in straps","hint":"An inversion: hips roll overhead. Contraindicated for low-back/neck issues, high blood pressure, and more. Get clearance first.","defMin":null,"defMph":null,"defIncline":null},{"id":"treadmill_warm_up_incline","name":"Treadmill warm-up (incline)","kind":"treadmill","prim":["calves","glutes"],"machine":"treadmill","family":"treadmill","common":true,"krisOk":true,"sets":1,"reps":"10 min","defLb":0,"perHand":false,"safety":null,"hardCaution":false,"spring":null,"hint":"3.3 mph, 12% incline (your routine). Adjust on the machine.","defMin":10,"defMph":3.3,"defIncline":12},{"id":"treadmill_walk_level","name":"Treadmill walk (level)","kind":"treadmill","prim":["calves"],"machine":"treadmill","family":"treadmill","common":false,"krisOk":true,"sets":1,"reps":"15 min","defLb":0,"perHand":false,"safety":null,"hardCaution":false,"spring":null,"hint":"Easy level walk to warm up or cool down.","defMin":15,"defMph":3,"defIncline":0}],"programs":{"kris":{"name":"Kris program","ids":["leg_press","chest_press_machine","seated_cable_row","cable_pull_through","pallof_press_cable","suitcase_carry"]},"cherif":{"name":"Cherif program","ids":["leg_press","smith_machine_bench_press","lat_pulldown","seated_leg_curl","seated_cable_row","abdominal_crunch_machine"]}}}