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Lower Body Strength & Stability

Intermediate Lower Body ⏱️ 45 mins 📋 9 Exercises

Plan Overview

A 45-minute lower-body powerhouse session targeting legs, glutes, and hip stability through Modern Reformer footwork and strap work. Strong spring resistance builds endurance and control.

Sequence Flow

1
Footwork: Parallel V-Plie
Reps: 10 reps Tempo: 2:2 smooth
Transition: Heels together in V, press out through the heels
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
Footwork: Single Leg
Reps: 8 each side Tempo: 2:2 smooth
Transition: Keep pelvis level, working leg tracks over toes
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Up
Focus Cue:

"Track the working heel and toe over the second toe the whole way out and back."

3
Feet in Straps: Leg Press
Reps: 8 reps Tempo: 2:2 strong
Transition: Lower footbar, attach long straps to feet
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue:

"Anchor the sacrum and keep the lower ribs soft as the legs extend."

4
Single Leg Bridge
Reps: 8 each side Tempo: 3:1 squeeze and lower
Transition: Extend one leg, drive through standing heel
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
Side-Lying Leg Lift
Reps: 10 each side Tempo: 2:2 steady
Transition: Roll to side, legs stacked, lift top leg to hip height
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue:

"Stack the shoulders and hips — no rolling forward or back."

6
Feet in Straps: Side Splits
Reps: 8 reps Tempo: 3:1 open and close
Transition: Feet still in straps, legs open wide then close with control
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue:

"Open from the hip sockets, not the lower back — keep the pelvis still."

7
Standing Lunge
Reps: 6 each side Tempo: 3:1 controlled
Transition: Stand facing away from footbar, back foot on carriage
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Low Gear: Normal Headrest: Medium
⚠️ Caution: Knee Issues (Deep lunges load the front knee. Shorten the stride, keep the knee tracking over the second toe, and limit depth; stop if pain occurs.)
Focus Cue:

"Stack the front knee over the ankle and keep it tracking over the second toe."

8
Elephant
Reps: 8 reps Tempo: 3:1 controlled
Transition: Hamstring stretch, heels down on shoulder rests
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."

9
Feet in Straps: Leg Circles
Reps: 6 circles each Tempo: 2:2 smooth
Transition: Legs extended to ceiling, control the circle from the hips
Reformer ⚙️ Springs: 2 Red Springs Footbar: High Gear: Normal Headrest: Up
Focus Cue:

"Only make circles as large as you can maintain a quiet, still pelvis."