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Footwork: Parallel V-Plie
Classical Repertoire Spinal Articulation
⚠️ Clinical Contraindications
- Osteoporosis / Osteopenia: Avoid loaded spinal flexion. Substitute with neutral spine variations.
Apparatus Setup
Reformer
Spring Tension 2-3 Red Springs
Footbar Position High
Gear Bar Normal
Stopper Normal
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Quadriceps (Primary)Hamstrings (Secondary)Gluteus Maximus (Secondary)Calves (Gastrocnemius/Soleus) (Secondary)
Setup Instructions
Lie supine on the carriage with heels together, toes apart in V-position on the footbar, spine neutral.
Execution Instructions
Press the carriage out maintaining turnout from the hips, extend legs fully without locking knees, then control the return.
Teaching Cues
Alignment
"Keep your knees tracking directly over the center of your toes."
Breath
"Exhale to press the carriage out, inhale to control the return."
Control
"Press evenly through the whole foot — no gripping with the toes."
Modifications & Progressions
Lighter Springs (Regression)
Reduce to a single red or blue spring to lower the load while alignment is established.
Slower Tempo (Progression)
Slow the press and return to a three-count tempo to increase time under tension.