What is a logical progression sequence for a reformer class focusing on the posterior chain?

• A. Chest expansion, long stretch, elephant, bridging, footwork, hamstring.
• B. Footwork, leg press, bridging/shoulder bridge, long stretch, elephant and then chest expansion or hamstring.
• C. Arm work, side-lying, knee folds, then cardio.
• D. Short spine massage, ab work, push-ups.

Answer: (B)

A logical progression for the posterior chain on the reformer starts with light, foundational work to warm up and stabilize the spine and hips, then builds to lengthening and strengthening of the back of the body, and ends with targeted hamstring work. Beginning with footwork and leg press sets up proper alignment and prepares the legs to support the pelvis and lower spine without overloading the back. Bridging or shoulder bridge then actively recruits the glutes and hamstrings, teaching the pelvis to hinge and the lumbar spine to stay stable, which is essential before moving into more demanding positions. Long stretch invites a longer line through the entire posterior chain—back extensors, glutes, hamstrings—while challenging thoracic and shoulder control in a way that maintains a neutral spine. Elephant further emphasizes hip hinge, hamstring length, and spinal extension, reinforcing coordination and stamina of the posterior chain. Finishing with hamstring work directly targets the end range of motion and supports balanced strength along the back of the legs, rather than shifting focus to the upper body. Chest expansion, while valuable, shifts attention toward the upper body and shoulder girdle, so it fits less well when the goal is a strict posterior-chain emphasis. This sequence therefore builds from stable activation to integrated posterior-chain work, ending with targeted hamstring engagement.