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The Hundred
Classical Repertoire Spinal Articulation
⚠️ Clinical Contraindications
- Osteoporosis / Osteopenia: Avoid loaded spinal flexion. Substitute with neutral spine variations.
Apparatus Setup
Reformer
Spring Tension 1-2 Blue or Yellow Springs
Footbar Position High
Gear Bar Normal
Stopper Normal
Headrest Up
Target Muscles
Transverse Abdominis (Primary)Rectus Abdominis (Secondary)Hip Flexors (Secondary)
Setup Instructions
Lie supine with tabletop legs, head up, holding straps with arms extended long by your sides hovering over the mat.
Execution Instructions
Inhale for 5 pumps of the arms, exhale for 5 pumps, maintaining deep abdominal hollow and stable torso for 10 full breath cycles.
Teaching Cues
Breath
"Inhale 2, 3, 4, 5, Exhale 2, 3, 4, 5. Pump from the back of the arms."
Alignment
"Keep the ribcage closed and the neck long — lift from the upper back, not the chin."
Control
"Pump from the shoulders with small, sharp beats — the torso stays still."
Modifications & Progressions
Supported Head/Neck (Regression)
Place a small sponge ball or folded towel under the head if the client experiences neck strain during the hundred.
Extended Legs (Progression)
Extend the legs long (around 45 degrees) to lengthen the lever and increase abdominal demand.