Modern Full Body Foundations

Beginner Modern Flow Full Body ⏱️ 45 mins 📋 13 Exercises

Props needed:

📦 Small Ball📦 Sponge Ball

Plan Overview

A balanced 45-minute beginner Modern flow that weaves legs, core, back, and arms together: footwork, rows, side-lying work, quadruped stability, and a gentle finish. The ideal first full-body Modern session for new students.

Sequence Flow

Warm-up 5 steps

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."

Footwork: Single Leg

Reps: 8 each side Tempo: 2:2 smooth

Transition: Single leg, keep hips level

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."

Footwork: Wide Stance

Reps: 8 reps Tempo: 2:2 smooth

Transition: Feet wide and turned out, press out

Reformer ⚙️ Springs: 2 Green Springs Footbar: High Headrest: Up

⚠️ Caution: Knee Issues (Keep the knees tracking over the second toes and the range small; stop if the knee complains.); Low Back Pain (Keep the pelvis anchored and the ribs down; stop if the low back aches.)

Focus Cue:

"Keep the knees tracking over the second toes in the wide stance."

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."

Pelvic Curl

Reps: 8 reps Tempo: 3:1 articulate

Transition: Feet on footbar, articulate off the mat

Reformer ⚙️ Springs: 2 Red or 2 Red + 1 Blue Springs Footbar: Medium Headrest: Up

⚠️ Caution: Low Back Pain (Articulate slowly and keep the ribs down; stop if the low back aches.)

Focus Cue:

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

Main Set 5 steps

Chest Expansion

Reps: 8 reps Tempo: 3:1 open chest

Transition: Sit tall, open arms 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."

Seated Row

Reps: 8 reps Tempo: 3:1 squeeze and return

Transition: Pull handles to ribs, squeeze the back

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."

Side-Lying Leg Lift

Reps: 10 each side Tempo: 2:2 steady

Transition: Side-lying, lift and lower the top leg

Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Headrest: Medium

⚠️ Caution: Neck & Cervical Strain (Use a ball or the bottom arm to support the head — the neck often gets shoved into the shoulder rest.); Hip Impingement (Lifting the leg wide can catch the hip; keep the lift in a pain-free arc.)

Focus Cue:

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

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."

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."

Cool-down 3 steps

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."

Spinal Release

Reps: 1 minute Tempo: slow breathing

Transition: Kneel, fold over the box, let go

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."

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."

Plan Overview

Sequence Flow

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