Coordination

Classical Repertoire Advanced Supine Sports ConditioningCore Integration

Complex classical exercise combining arm pulls with leg work and spinal flexion, testing coordination, breath, and core control.

Schematic — Coordination Reformer · 1 medium or 1 light spring · Footbar High · Headrest Up

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Osteoporosis / Osteopenia: Involves loaded spinal flexion; substitute with stable, neutral-spine versions.
Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.

Spring Tension 1 medium or 1 light spring

Headrest Up

Transverse Abdominis (Primary)Rectus Abdominis (Primary)Hip Flexors (Secondary)Latissimus Dorsi (Secondary)Pelvic Floor (Secondary)

Lie supine with legs in tabletop, head and chest lifted, arms reaching for the straps overhead.

Exhale to press the legs out long as the arms pull the straps down, lifting the upper spine into a curl.
Inhale to bend the legs back to tabletop and return the arms overhead with control.

Breath

"Coordinate the exhale with the arm pull and the leg press."

Form

"Keep the lower back anchored as the legs extend."

Control

"Move the arms and legs together — no lag or rush."

Keep the legs in tabletop and work the arm pull and curl only.

Keep the legs long for the full sequence to increase core and hip flexor demand.

With low bone density, keep the head and shoulders on the carriage and work the arms and legs only, taking no spinal curl.

Same category, or body position when the category is unique.