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Poppi-Redd Cracknell | Pilates and strength coach

@fitwithpops

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Pilates & Strength coach
Come train with me at:
@victus_soul @loadreformer
📍London based

POSTS STORIES REELS

This superset has most definitely been doing its rounds in class this week! So here’s the breakdown…

3 sets- 45:45:spring change over

This push pull superset is going to fall between our hypertrophy/ strength set of work. We are aiming for 8-12 reps within the 45 seconds, letting the clients know the aim is to try to find failure (or close to)by the last couple reps! Reminding them if it doesn’t feel physically challenging/ heavy by our final 2 reps, we can most definitely push for a heavier spring!

The push pull format, allows us to use our session time effectively by operating in a non- competitive format (when one set of muscles are working the other is resting)

Bonus points because I LOVE a lat pull 😆

Studio- @victus_soul

#reformer #reformerstrength #reformerworkout #strength #superset by @fitwithpops

Absolutely loved teaching this particular section in our flow class this week @victus_soul !!! Layers can be picked up and dropped depending on client ability, but so much variation there!

Stole some inspo for this flow from @_pilatesanna post!

#reformer #reformerpilates #pilatesreformer #reformerworkout by @fitwithpops

Part 3| We’re back with the next section of our strength class plan, and my FAVOURITE section! The hypertrophy quad series!!!

The goal? Make it as fun as possible whilst cooking the quads effectively!

We started with a flying split, building through the layers and fatiguing the quads with a muscular endurance series. A controlled movement with consistent tension to keeping those quads WORKING!

Next up… scooters! We’re once again aiming to get as much as possible out of that right quad, this time shifting the focus towards hypertrophy. We’re working in the 8–12 rep range, with working sets of around 45–60 seconds.

Hypertrophy is driven by progressive resistance training, sufficient mechanical tension and taking sets close enough to muscular fatigue to recruit the muscle fibres needed for growth. It’s not just about chasing the burn!

We then build on the springs for 3 sets, giving clients the option to put their hands on the footbar for some extra leverage and support. The aim is to maintain good movement quality whilst keeping the working quad challenged!

And to finish off this quad series… a light 90/90 lunge (GORGEOUS!!!)

We change the stimulus from heavier resistance to a lighter load, allowing us to add more stress to the nervous system, which leads to our bodies working harder to adapt!

We build more time under tension, by adding an overhead press, this helps us fire up into the core a tad more (any time weight padded shoulder height the abs contract)and finish with a HOLD to really round off the series.

The response to this quad series depends on a few factors such as spring resistance, individual ability, proximity to fatigue and how consistently we progress the stimulus over time. That’s why every client will require something slightly different, what works one may not fit all! But with slight tweaks, everyone’s quads can be cooked by the end…🤠

Studio- @victus_soul

#reformer #reformerworkout #reformerstrength by @fitwithpops

Part 2| Back with the next section our strength reformer class plan! This post is about our push/ pull superset!

Lat pull + tricep kickbacks for 3 working sets, using 45 seconds per exercise with a quick 10 second spring changeover. We’re aiming for around 8–10 reps, working close to failure on both exercises!

The push/pull format means one muscle group can work while its opposing muscle group gets a chance to recover — allowing us to keep the intensity high without unnecessary rest.

Studio- @victus_soul

#reformer #reformerworkout #reformerstrength #strength by @fitwithpops

Here’s the full breakdown of our 50-minute Strength Reformer class and, more importantly, why we structure it this way!

1. Reverse Nordics We start with reverse Nordics, focusing on the eccentric phase to load the quads and prepare them for the heavier work to come.

2. Upper-body push/pull superset Lat pull + tricep kickbacks for 3 working sets, using 45 seconds per exercise with a quick 10 second spring changeover once both are done. We’re aiming for around 8–10 reps in this time, working as close to failure as we can.

The push/pull set up means one muscle group can work while its opposing muscle group gets a chance to recover — allowing us to keep the intensity high and the extra rest time low 😂

3. Lower-body tri-set We then move into a heavy flying split → scooters → light 90/90 lunges sequence.

The flying split and scooters are technically our hypertrophy-focused work, working predominantly in the 8–15 rep range with enough spring resistance to fatigue, and to create the heavy stimulus we’re looking for.

Then we deliberately change the stimulus for the quads!

The lighter 90/90 lunges move us away from heavy loading and into more of an endurance-focused effort. They’re specifically placed here after the heavier work to challenge the body in a different way — asking the nervous system to readjust and produce repeated effort under a load that is very different from what it has just experienced/ adapted to.

So rather than simply adding more heavy work, we’re using contrast in loading, reps and fatigue to finish the quads through a unilateral series. (Disgusting if you ask me!😂)

4. Core endurance Finally, we give the legs a little recovery before moving into an oblique-focused core series with pikes, hip dips and carriage extensions. We primed the core for this with our overhead press in the light leg work, knowing anytime we push a weight above our shoulders the abs contract.

The goal isn’t just to make the body tired. It’s to expose it to different types of stimulus and make it adapt!

#reformer #reformerworkout #reformerstrength #strength by @fitwithpops

Part 1| absolutely loved teaching this class plan this week!

A bit more of an in depth chat on this plan this time. So here’s part 1, where we are focusing on the quads under the stretch of the eccentric phase of our reverse Nordic series (under a heavy load)

Studio- @victus_soul

#reformer #strength #quad #reformerstrength by @fitwithpops

6 simple layers focusing on building up to our oblique teaser, and then upon it! (I must admit I do ADORE these!)

Studio- @victus_soul

#reformerpilates #reformer #obliques #pilatesreformer by @fitwithpops

A little snippet of this weeks flow class plan! Been rinsing the box and the light springs for this one!

Studio- @victus_soul

#reformer #reformerpilates #pilatesreformer #workout by @fitwithpops

Off to chase the sun elsewhere now it’s left London! So I thought I’d leave these words of wisdom here…

#reformer #reformerpilates #pilatestips by @fitwithpops

A full body strength reformer class (minus the warm up and finisher)!

Starting with our bread and butter wheelbarrow, warming up the core and starting to bring in some lateral flexion to get the oblique warmed up!

Working through heavy side facing RDL (RBY/GBY), gradually introducing rotation to bring an extra stretch to the glute, then some extra load (dumbbell). Finally playing with our time under tension by adding some rowing work in!

From here, we supersetted the lower body! Dropping the springs to a lighter RY or GY, we remained in the rotated position of the glutes in our curtsy lunge. The constant cross over of the feet keeping the stretch on the glute! We once again played with time under tension adding in rows and scooters!

Time to have a lie down... joking... kind of 🤣 some prone work on our box, focusing on getting some extension through the spine! Beginning with our lat pull down, adding in some swan work, and finishing the clients with some tricep extensions!

Our last section to focus on is some upper/core! Still on the long box, we sit facing the back of the room, using a bicep curl to gauge the spring load. Starting to introduce our roll down, before bringing in some single and double leg lifts to engage the hip flexors! Finishing up with an over head press and double leg extension into our jackknife position!!

Voila! 🤠

Studio- @victus_soul

Outfit details✨
Top & shorts @lululemon

#reformer #reformerworkout #workout by @fitwithpops

Happy Sunday! A big focus on unilateral work in this full body inspo (strength based) for your next reformer class!

Studio- @victus_soul

#reformer #reformerworkout #reformerpilates #classplan by @fitwithpops

Some reformer strength class plan inspo, and its breakdown…

1. Reverse Nordic series- working through our hip hinge to warm up, heating those quads up by working through our full range reverse Nordics to failure point. Finishing it off with our quarter range reps to singe those quaddies (signature and advanced did get the treat of heavy icebreakers in bewteen each progression🤠)

2. Bicep curl mechanical builder- staying with those heavy springs we got the biceps going through our box standard curl, gradually increasing the intensity using a low to high then remaining in a high kneel.

3. 3/4 plank series (endurance core)- beginning with our wheelbarrow for our baseline movement, introducing some rotation to warm the obliques up. Eventually pairing the two together, and adding in a press up on the footbar for a good time🤠

4. Side facing lower body tri-set- Our first movement pattern out of the 3 is our step up, getting the glute and hammie a little bit warmer (adding in an overhead press for our signature/advanced class for some shoulder and core). following up with our squat, keeping the carriage open under heavy springs! At the bottom of the squat we started to add some rotation in to lead us nicely to our final exercise, the skater. A short and sweet 1.5 minute AMRAP of 3 of everything to see us home!

And that’s our breakdown done🕺

#reformer #reformerworkout #strengthcoach by @fitwithpops