← Back to Lessons
Beginner Dynamic Power Flow
Beginner Modern Flow Power & Flow ⏱️ 45 mins 📋 11 Exercises
Props needed:
Plan Overview
A lively 45-minute beginner flow that builds coordination, rhythm, and stamina: running footwork, quadruped work, side kicks, and a supported push-up. Regressions are built in for every step so new students can move with pace and confidence.
Sequence Flow
Warm-up 4 steps
1
Footwork: Parallel V-Plie
Reps: 10 reps Tempo: 2:2 smooth
Transition: Heels together in V, quick press out
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Headrest: Up
⚠️ Caution: Knee Issues (Turnout from the feet can torque the knees; keep the knees tracking over the second toe and use a lighter spring.)
Focus Cue:
"Keep your knees tracking directly over the center of your toes."
2
Footwork: Running
Reps: 20 seconds Tempo: steady rhythm
Transition: Light, quick taps on the footbar
Reformer ⚙️ Springs: 1 Green Spring Footbar: High Headrest: Up
⚠️ Caution: Low Back Pain (Keep the pelvis anchored and the movement small; stop if the low back aches.)
Focus Cue:
"Keep the pelvis level — the hips do not rock with the legs."
3
Footwork: Single Leg
Reps: 8 each side Tempo: 2:2 smooth
Transition: Single leg, keep hips square
Use: Regression: Both Feet Footwork
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Headrest: Up
⚠️ Caution: Knee Issues (Unilateral pressing loads one knee; keep the foot flat, the knee tracking over the second toe, and the range small.); Low Back Pain (Unilateral work can shift the pelvis; keep the hips level and stop if the back aches.)
Focus Cue:
"Track the working heel and toe over the second toe the whole way out and back."
4
The Hundred
Reps: 60 pumps Tempo: Rhythmic breath
Transition: Feet on footbar, knees bent if needed
Reformer ⚙️ Springs: 1-2 Blue or Yellow Springs Footbar: High Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue:
"Inhale 2, 3, 4, 5, Exhale 2, 3, 4, 5. Pump from the back of the arms."
Main Set 5 steps
5
Quadruped Knee Tucks
Reps: 8 reps Tempo: 2:2 smooth
Transition: Hands on footbar, scoop and tuck knees
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Down Headrest: Down
⚠️ Caution: Low Back Pain (Keep the spine long and the tuck controlled; stop if the back aches.)
Focus Cue:
"Tuck from the abdominals, not the hips."
6
Quadruped Single Leg Stretch
Reps: 6 each side Tempo: 2:2 smooth
Transition: Lift one knee, press leg long
Use: Regression: Smaller Lift
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Down Headrest: Down
⚠️ Caution: Low Back Pain (Keep the spine neutral and the hips square; stop if the back aches.)
Focus Cue:
"Keep the hips square — no rotation or dip."
7
Side Kicks: Front & Back
Reps: 8 each side Tempo: 2:2 kick and sweep
Transition: Side-lying, kick and sweep the top leg
Use: Regression: Smaller Range
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Headrest: Medium
⚠️ Caution: Low Back Pain (Keep the top hip stacked and the waist lifted; stop if the back aches.); Neck & Cervical Strain (Rest the head on a ball or the bottom arm and keep the neck long.); Hip Impingement (Kicking forward into deep hip flexion can pinch; shorten the range.)
Focus Cue:
"Exhale to kick the leg forward, inhale as it sweeps back."
8
Reformer Push-Up
Reps: 6-8 reps Tempo: 3:1 lowering
Transition: From standing fold, walk hands down the bar
Use: Regression: Knees Down
Reformer ⚙️ Springs: 1 Blue or 1 Red Spring Footbar: Down Headrest: Down
⚠️ Caution: Shoulder Impingement (Repeated loaded elbow flexion can irritate the shoulders. Widen the hands, limit depth, and skip if there is active shoulder pain.)
Focus Cue:
"Keep a long line from head to heels — no sagging or piking."
9
Feet in Straps: Leg Press
Reps: 8 reps Tempo: 2:2 controlled
Transition: Feet in straps, press long and slow
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Headrest: Medium
⚠️ Caution: Low Back Pain (Anchoring the pelvis against spring load can strain the low back; reduce the spring and keep the ribs down.); Pregnancy (Supine leg pressing can compress the vena cava after the first trimester; elevate the head or use side-lying alternatives.)
Focus Cue:
"Anchor the sacrum and keep the lower ribs soft as the legs extend."
Cool-down 2 steps
10
Mermaid
Reps: 4 each side Tempo: 3:1 flowing
Transition: Sit tall, side-bend over the box
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: High Headrest: Up
⚠️ Caution: Shoulder Impingement (Limit arm range of motion on side-bend if pain occurs.)
Focus Cue:
"Keep both sitbones grounded into carriage mat throughout side-bend."
11
Spinal Release
Reps: 1 minute Tempo: slow breathing
Transition: Kneel, fold over the box, let the spine release
Reformer ⚙️ Springs: 1 Yellow Spring Footbar: Down Headrest: Down
⚠️ Caution: Knee Issues (Kneeling can irritate the knees; pad under the knees or use a seated alternative.)
Focus Cue:
"Take full, settling exhales as you rest."
Related Guides
Apparatus Setup Spring Resistance & Gear Bar Mechanics View Guide →Teaching Method Manipulating Teaching Variables View Guide →Teaching Method Class Variables View Guide →Teaching Method Core Biomechanical Principles View Guide →Apparatus Setup Spring Settings: A Practical Guide View Guide →Exercise Series Footwork: Teaching Notes View Guide →Pathology & Safety Knee Issues: Protocol & Safety Precautions View Guide →Pathology & Safety Osteoporosis Protocol & Safety Precautions View Guide →