Optimal health comes from balancing four key systems: Muscle Strength, Cardiovascular Power, 3D Joint Mobility, and Nervous System Recovery. Use this guide to build a routine that truly works for you this September.
The 4 Class Categories
Group 1 – Strength, Power & Bone Density
Muscle hypertrophy, bone density, joint stability and force production.
- Reformer Strength (with Weights): spring tension + weighted resistance to build structural strength
- Circuit Training: full-body endurance, power and metabolic output
- TRX Reformer & TRX Matwork: suspension training for deep core stability and posture
Group 2 – Metabolic Conditioning & Endurance
Cardiovascular capacity, fat oxidation and stamina, low joint impact.
- Reformer Heat: jumpboard interval training to elevate heart rate and endurance
Group 3 – 3D Mobility, Core & Spinal Alignment
Multi-planar movement, spinal decompression and posture.
- Reformer Tower/Cadillac: vertical bar & spring work for spinal rotation and alignment
- Reformer (Beginner to Advanced): core stability and pelvic-lumbar alignment
- Functional Matwork: rotational core strength and motor control
Group 4 – Nervous System Recovery & Somatic Rest
Parasympathetic activation, cortisol reduction, fascial release.
- Matwork with Infrared: deep-tissue heat for circulation and recovery
- Hatha Yoga: mobility, focus and steady energy
- Yin Yoga, Breathwork & Meditation: fascia release and nervous system reset
- Reformer Stretch & Soothe: spring-assisted deep flexibility
3 Proposed Weekly Schedules
The Complete Longevity Program (4–5 days/week)
Mon Group 1 · Tue Group 3 · Wed Group 2 · Fri Group 3 · Sun Group 4
The Strength & Athletic Focus (3–4 days/week)
Mon Group 1 · Wed Group 2 · Fri Group 1 or 3 · Sun Group 4
The De-Stress & Joint Mobility Focus (3–4 days/week)
Tue Group 3 · Thu Group 3 · Sat Group 4 · Sun Group 4
Build the routine that fits your goals – and remember, mixing groups throughout the week is the key to long-term results.
Coming Up in October – Trainings & Workshops
- Oct 10–11: Reformer Ausbildung begins
- Oct 17–18: Tower Workshop – 299€, 2 days, 5 hours
- Oct 31–Nov 1: TRX Workshop – 299€, 2 days, 5 hours
Spots are limited – more details and booking info coming soon.
Warm regards,
Monica Gomis & the MOMAX Pilates Team