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Express Core & Glutes

Intermediate Express ⏱️ 30 mins 📋 6 Exercises

Plan Overview

A brisk 30-minute intermediate express pairing core scooping with glute work — bridging, frog presses, and a hamstring release in Elephant. Efficient, focused, and done.

Sequence Flow

1
Footwork: Parallel V-Plie
Reps: 8 reps Tempo: 2:2 smooth
Transition: Heels together in V, quick press out
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue:

"Keep your knees tracking directly over the center of your toes."

2
The Hundred
Reps: 60 pumps Tempo: Rhythmic breath
Transition: Feet flat on footbar, knees bent
Reformer ⚙️ Springs: 1-2 Blue or Yellow Springs Footbar: High Gear: Normal 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."

3
Pelvic Curl
Reps: 8 reps Tempo: 3:1 articulate
Transition: Squeeze glutes at the top of the bridge
Reformer ⚙️ Springs: 2 Red or 2 Red + 1 Blue Springs Footbar: Medium Gear: Normal Headrest: Up
Focus Cue:

"Peel spine off mat one bone at a time like a string of pearls."

4
Single Leg Bridge
Reps: 8 each side Tempo: 3:1 squeeze and lower
Transition: Extend one leg, hips stay square
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Low Gear: Normal Headrest: Down
Focus Cue:

"Roll the spine up one vertebra at a time and roll down the same way."

5
Feet in Straps: Frog
Reps: 8 reps Tempo: 2:2 scoop
Transition: Lower footbar, attach long straps, deep scoop on the close
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
⚠️ Caution: Hip Impingement (Deep hip flexion with the knees wide can aggravate impingement or labral irritation. Use a shallower frog position and reduce the range.)
Focus Cue:

"Exhale as the legs press to a long V, inhale as the knees bend back to frog."

6
Elephant
Reps: 8 reps Tempo: 3:1 controlled
Transition: Release straps, stand facing footbar, hamstring release
Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with flat back hinge.)
Focus Cue:

"Imagine drawing your navel up and under your ribs as the carriage moves."