{"product_id":"mini-reformer-lower-body-workout-printable","title":"Mini Reformer Lower Body Workout Printable PDF — 16 Illustrated Home Pilates Exercises for Stronger Glutes, Legs and Hips","description":"\u003cdiv\u003e\u003cspan\u003eStrengthen your glutes, legs and hips with this Mini Reformer Lower Body Workout printable PDF — 16 illustrated home Pilates exercises targeting the footwork, glutes, inner and outer thighs, hamstrings and hip flexors for a complete lower body routine on your mini reformer.\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003eClear illustrations. Step-by-step instructions. Print and follow along at home.\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e📌 WHAT YOU GET\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e✔ 1 Mini Reformer Lower Body Workout printable PDF\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e✔ 16 illustrated home Pilates lower body exercises\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e✔ Clear instructions and rep counts for each exercise\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e✔ A4 \u0026amp; US Letter sizes included\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e✔ Instant download after purchase\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e🌿 16 EXERCISES INCLUDE\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Footwork Parallel Wide — feet wide on bar, press carriage out · 10–12 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Footwork Calf Raises — balls of feet on bar, press up onto toes · 12–15 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Single Leg Press — one foot on bar, press carriage with one leg · 10–12 reps each side\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Running — alternate pressing one heel down while lifting the other · 20–30 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Inner Thigh Squeeze — feet together, press knees gently, press carriage · 10–12 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Side Lying Leg Lift — lie on side, lift top leg with control, switch · 12–15 reps each side\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Side Lying Inner Thigh — lie on side, lift bottom leg toward top · 12–15 reps each side\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Side Lying Leg Circles — top leg lifted, slow controlled circles each direction · 8–10 circles each\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Glute Bridge on Carriage — feet flat, lift hips, squeeze at top, lower · 12–15 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Single Leg Bridge — one foot on carriage, lift hips, hold, switch · 10–12 reps each side\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Kneeling Lunge Stretch — kneel on carriage, push back, feel the stretch · 10–12 reps each side\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Standing Squat — hands on handle, lower into squat, rise with control · 10–12 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Standing Side Leg Lift — stand at side, lift one leg out slowly, switch · 12–15 reps each side\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Hamstring Curl — face down, curl heels toward glutes slowly · 10–12 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Hip Abduction — feet in straps, open legs slowly to sides, return · 10–12 reps\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Closing Stretch — hug both knees to chest, rock gently side to side · 1–2 min\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e🎯 PERFECT FOR\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Beginners who want a structured daily lower body routine on their mini reformer\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Home studio practitioners looking for a complete glutes and legs Pilates reference\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Anyone who wants to strengthen legs, hips and glutes at home\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Pairing with the Mini Reformer Full Body and Core Charts for a complete series\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• A practical gift for Pilates lovers and home workout enthusiasts\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e📥 HOW TO GET YOUR FILE\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e1. Complete your purchase\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e2. Download instantly from your Etsy account or confirmation email\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e3. Print at home or open on any device\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e4. Follow daily alongside your mini reformer — takes 30–40 minutes\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e━━━━━━━━━━━━━━━━━━━━\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e⚠️ PLEASE NOTE\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Digital product — no physical item will be shipped\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• For personal use only — resale or redistribution not permitted\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e• Refunds not accepted for digital downloads\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003cspan\u003eThis product is for informational and educational purposes only and is not intended as medical or professional advice.\u003c\/span\u003e\u003c\/div\u003e","brand":"VitaFlow Studio","offers":[{"title":"Default Title","offer_id":59678654136654,"sku":null,"price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1016\/0957\/0638\/files\/1_b61a593f-2189-4ab1-a208-df0fb03af8f1.jpg?v=1778965155","url":"https:\/\/treditshop.com\/products\/mini-reformer-lower-body-workout-printable","provider":"VitaFlow Studio","version":"1.0","type":"link"}