EDITOR’S NOTE: MOTR (More Than a Roller) is a complete personal training system self-contained in a 43” tube. Combining the comfort of a foam roller with the challenge of three weight level resistances, MOTR gives you an incredibly diverse workout tool that is perfect for home gyms and studios. Heidi’s article takes MOTR’s versatility a step further by creating a workout using only its extended arm.
Exploring new ways to use your Pilates equipment is always a lot of fun. Within this series, I discovered a set-up using only your Balanced Body MOTR Arm that will combine 3 different systems of traditional Reformer work in ONE series! This sequence will be an interesting blend of footwork, hip work, and abdominal work- combining ankle/foot stability, lumbopelvic stability, and abdominal strength and stability. To finish, I also explore how this setup can assist you in successfully executing the classical mat exercise, Neck Pull.
Set-Up: Start seated on mat with legs straight and MOTR arm underneath the heels of the feet. Align the feet just along the outside of the green centerpiece. I recommend a resistance of at least 6 pounds (press one button in on each side). Place straps around each shoulder and then interlock fingers behind your head. Rollback onto the mat into a fully supine position.
FOOTWORK HEELS, FOOTWORK TOES, FOOTWORK PILATES V
All variations begin in the tabletop position with the option to lift the chest throughout. Press the legs away, bringing the legs as low to the floor as you can maintain a stable and neutral pelvis then return back to the starting position. 6-8 reps each position
CALF RAISES
Begin in a parallel tabletop position with toes on the MOTR arm, just outside the green centerpiece. Using the option to lift the chest, extend the legs, bringing the legs as low as you can keep the pelvis stabilized. Keeping the legs extended and the heels stable, dorsiflex and plantarflex feet. 6-10 reps
NECK PULL-ASSISTANCE
The neck pull can be one of the most commonly difficult exercises to execute amongst movers. Speaking for myself, I know neck pull is quite challenging. With the assistance of the MOTR arm and the straps around my shoulders, I am able to press through my heels into the arm, as the straps assist my upper body in the neck pull position. The position of the straps around the shoulders actually creates greater support of the upper back throughout the movement.
All ideas and assertions expressed in The CORE are those of the individual contributors, offered to spark conversation, enrich understanding/inspire growth and share diverse perspectives within our community. They may not necessarily reflect the views of Balanced Body®.
Heidi Coles is a Balanced Body Educator with a comprehensive certification through Body Arts Science International as well as a Pre & Postnatal Pilates certification through LiveLife Pilates. She has been a practitioner of the Pilates method nearly 20 years and has been teaching for nearly 14 years. Her home studio is Balanced Body ATC, Blue Moon Pilates, under the mentorship of Kelly Leonardi. With a dance, acrobatic, and aerialist background, Heidi’s attention to form and detail as well as the energy she brings to each session often leaves her clients feeling encouraged, stronger, and more empowered. She is loving her role as a BB Educator and feels like she has found her calling. Find Heidi Here: Instagram: @heidi.m.coles YouTube: Move with Heidi Coles
