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Footwork: Running
Both Repertoire Beginner FootworkCore IntegrationHip & Posterior Chain
Dynamic alternating ankle articulation with a stable pelvis and controlled carriage movement.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the pelvis anchored and the movement small; stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green Spring
Footbar Position High
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Quadriceps (Secondary)Hip Flexors (Secondary)Calves (Gastrocnemius/Soleus) (Primary)
Setup Instructions
Lie supine on the carriage with both feet on the footbar, heels lifted off the bar.
Execution Instructions
Alternate pressing through each foot in a running rhythm, keeping the pelvis level and the carriage motion smooth and controlled.
Teaching Cues
Control
"Keep the pelvis level — the hips do not rock with the legs."
Form
"Keep the heels lifted and the ankles soft as you alternate."
Breath
"Keep a steady breath rhythm with the running tempo."
Modifications & Progressions
Slower Tempo (Regression)
Slow the rhythm and reduce the range to keep the pelvis anchored.
Higher Knees (Progression)
Lift the knees higher and quicken the tempo for more challenge.