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Beginner Upper Body Foundations
Beginner Modern Flow Upper Body ⏱️ 45 mins 📋 11 Exercises
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Plan Overview
A welcoming 45-minute beginner session for the arms, shoulders, and back: rows, chest expansion, arm circles, and kneeling work build upper-body awareness and strength with plenty of support and regressions. Accessible, clear, and confidence-building.
Sequence Flow
Warm-up 2 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
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 7 steps
3
Midback Press Down
Reps: 8 reps Tempo: 2:2 smooth
Transition: Hands on footbar, press down with the mid-back
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: High Headrest: Up
⚠️ Caution: Shoulder Impingement (Keep the press in a pain-free range; do not force the arms behind the body.)
Focus Cue:
"Keep the ribs down and the spine neutral as the arms press."
4
Seated Row
Reps: 8 reps Tempo: 3:1 squeeze and return
Transition: Sitting tall on box, pull handles to ribs
Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Medium Headrest: Medium
⚠️ Caution: Shoulder Impingement (Keep the elbows low and the pull to the ribs; avoid shrugging the shoulders.); Low Back Pain (Keep the spine tall and hinge from the hips; stop if the back aches.)
Focus Cue:
"Draw the shoulder blades down and together as the elbows pass the ribs."
5
Chest Expansion
Reps: 8 reps Tempo: 3:1 open chest
Transition: Arms open wide, chest lifts
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Headrest: Medium
⚠️ Caution: Shoulder Impingement (Opening the arms behind the body can pinch the shoulder. Keep the arms at shoulder height or below and use a lighter spring.)
Focus Cue:
"Inhale to open the arms wide, exhale as they return forward."
6
Tricep Press
Reps: 8 reps Tempo: 2:2 smooth
Transition: Elbows stay soft, press handles down and back
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: High Headrest: Up
⚠️ Caution: Shoulder Impingement (Keep the extension in a pain-free range; skip if there is active shoulder pain.)
Focus Cue:
"Keep the upper arms glued to the ribs — only the forearms move."
7
Arm Circles
Reps: 6 circles Tempo: slow and even
Transition: Small circles with control, shoulders down
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: High Headrest: Up
⚠️ Caution: Shoulder Impingement (Keep the arms in a pain-free arc; skip if there is active shoulder pain.)
Focus Cue:
"Keep the ribs down and the shoulders away from the ears."
8
Kneeling Chest Expansion
Reps: 8 reps Tempo: 2:2 smooth
Transition: Kneeling tall, open arms wide, chest proud
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Medium Headrest: Down
⚠️ Caution: Shoulder Impingement (Keep the pull in a pain-free range; do not force the elbows behind the body.); Knee Issues (Kneeling load can irritate the knees; pad under the knees.)
Focus Cue:
"Open the chest while keeping the ribs down and the spine tall."
9
Kneeling Side Arms
Reps: 6 each side Tempo: 2:2 smooth
Transition: Kneel tall, press one arm out and across
Use: Regression: Both Hands
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Down Headrest: Down
⚠️ Caution: Shoulder Impingement (Keep the press in a pain-free range; skip with active shoulder pain.); Knee Issues (Kneeling load can irritate the knees; pad under the knees.)
Focus Cue:
"Stack the hips and keep the spine tall — no leaning."
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
Lat & Side Stretch
Reps: 3 each side Tempo: slow and settling
Transition: Kneel, reach both arms over and across
Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Down Headrest: Down
⚠️ Caution: Shoulder Impingement (Keep the arms in a pain-free range; skip with active shoulder pain.); Low Back Pain (Keep the side-bend in the ribs; stop if the low back aches.)
Focus Cue:
"Inhale to reach overhead, exhale to side-bend."
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