The Workout

Formacore is a 50-minute high intensity, low impact reformer workout that uses resistance training to target the core, upper body and lower body.

The Method

At Formacore, we focus on slow, controlled movements that challenge your muscles in a unique and effective way. These movements emphasize muscular endurance and sustained tension. This helps build the strength, stability, and control that carry over into everyday life and other physical activities.

Slow doesn't mean easy. By moving with intention and keeping muscles under tension for longer periods, your body performs more work with every second of each exercise. This increased time under tension creates a deeper muscular challenge, encouraging strength gains and muscle development while transforming familiar movements, like a lunge, into something far more demanding and effective.

Terms to know

Full range of motion
The necessary range of motion needed to target a muscle during an exercise

Modification
An optional, alternative way to perform an exercise to make the exercise more accessible and/or provide more support

Challenge
An optional, alternative way to perform an exercise to make the exercise more challenging

Variation
These are changes within a move that are meant to increase tension, control and muscle engagement. Some variations can also incorporate the use of additional or complementary muscle groups.
Examples would be holds, pulses, or changes in range of motion.

The XFormer is a custom resistance-based machine designed to deliver a full-body, low-impact workout.

The XFormer

  • Balance Pole - You will be provided a balance pole for some moves to ensure that you stay safe and stable on the machine.

  • Front vs. Back - Always modify to the front of the machine if you do not feel safe at the back. Resistance typically increases when you move toward the back of the machine.

  • Cable Systems - Make sure you are using the correct cables and that they’re not tangled. The black cables are on the side and the red cables are at the back.

  • Springs - Change all springs at the front of the machine.

  • Handles - Pull them up to change the direction for different moves.