Quadruped Core & Stability

Intermediate Modern Flow Core & Articulation ⏱️ 45 mins 📋 16 Exercises

Props needed:

📦 Small Ball📦 Sponge Ball

Plan Overview

A 45-minute modern flow for core and shoulder stability, building from quadruped isolation to cross-body coordination and kneeling plank work.

Sequence Flow

Warm-up 2 steps

Footwork: Single Leg

Reps: 8 each side Tempo: 2:2 smooth

Transition: Single leg on footbar, pelvis level

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."

The Hundred

Reps: 50 pumps Tempo: Rhythmic breath

Transition: Feet flat on footbar or tabletop

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 11 steps

Quadruped Knee Tucks

Reps: 8 reps Tempo: 2:2

Transition: Knees tucked under, scoop through the abdominals

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."

Quadruped Single Leg Stretch

Reps: 6 each side Tempo: 3:1

Transition: Extend one leg, press carriage, keep pelvis square

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."

Quadruped Bird Dog

Reps: 5 each side Tempo: 2:2

Transition: Opposite arm and leg reach, stay long

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Down Headrest: Down

⚠️ Caution: Low Back Pain (Keep the spine neutral and the torso still; stop if the back aches.)

Focus Cue:

"Reach the opposite arm and leg together."

Knee Stretches: Flat Back

Reps: 6 reps Tempo: 2:2

Transition: Flat back plank, press carriage out

Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Down Headrest: Down

⚠️ Caution: Low Back Pain (Keep the spine long and the pelvis stable as the hips push back; stop if the back aches.); Knee Issues (Kneeling and pushing can irritate the knees; pad under the knees and limit the push range.)

Focus Cue:

"Keep the back flat like a table — no sagging or rounding."

Knee Stretches: Round Back

Reps: 6 reps Tempo: 2:2

Transition: Round the spine, press carriage back, heels to hips

Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Down Headrest: Down

⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)

Focus Cue:

"Keep your shoulders stable over your wrists as your knees glide in and out."

Knee Stretches: Knees Off

Reps: 6 reps Tempo: 3:1

Transition: Lift knees off carriage, long plank from knees

Reformer ⚙️ Springs: 1 Red or 1 Green Spring Footbar: Down Headrest: Down

⚠️ Caution: Shoulder Impingement (Loaded plank pressing strains the shoulders; widen the hands and skip with active shoulder pain.); Low Back Pain (Anti-extension load; keep the abdominals braced and stop if the back aches.)

Focus Cue:

"Keep a straight line from head to heels — no sag or pike."

Kneeling Side Arms

Reps: 6 each side Tempo: 2:2

Transition: Kneel side-on, press footbar with one hand

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."

Kneeling Chest Expansion

Reps: 8 reps Tempo: 2:2

Transition: Pull straps back in a T, squeeze shoulder blades

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."

Reformer Star

Reps: 4 each side Tempo: 3:1

Transition: Side plank on carriage, press out with bottom hand

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

⚠️ Caution: Neck & Cervical Strain (Support the head fully with the bottom arm or a ball and keep the neck long — the neck often gets pushed into the shoulder rest.)

Focus Cue:

"Lift the top leg tall without tipping the torso — reach through the crown."

Up Stretch

Reps: 5 reps Tempo: slow 3:3

Transition: Hinge hips, arms forward, heels down

Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Down Headrest: Down

⚠️ Caution: Shoulder Impingement (The loaded plank-to-pike presses the shoulders; widen the hands, limit the pike depth, and skip with active shoulder pain.); Osteoporosis / Osteopenia (The pike loads the spine in flexion; keep the pike shallow or substitute a neutral plank.); Acute Lumbar Disc Herniation (Avoid end-range flexion under load; keep the pike shallow and the abdominals braced.)

Focus Cue:

"Stack the shoulders over the wrists and keep the arms straight."

Long Stretch

Reps: 6 reps Tempo: 3:1 press

Transition: Plank press, feet in straps, body long

Use: Regression: Knees Down

Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Down Headrest: Down

⚠️ Caution: Shoulder Impingement (Loaded plank and pressing strain the shoulders; widen the hands and skip if there is active shoulder pain.)

Focus Cue:

"Keep one long line from head to heels — no piking or sagging."

Cool-down 3 steps

Down Stretch

Reps: 5 reps Tempo: slow 3:3

Transition: Hinge back through the hips, arms reaching

Reformer ⚙️ Springs: 1 Red or 1 Green Spring Footbar: Down Headrest: Down

⚠️ Caution: Spinal Stenosis / Spondylolisthesis (Sustained extension can aggravate stenosis and pars stress; keep the drop small.); Shoulder Impingement (Loaded plank and pressing strain the shoulders; widen the hands and skip with active shoulder pain.); Low Back Pain (Keep the ribs connected and the drop small; stop if the low back aches.)

Focus Cue:

"Inhale as the hips lower, exhale as they lift back to plank."

Front Splits

Reps: 3 each side Tempo: slow breath

Transition: Deep lunge stretch, back knee lowered

Reformer ⚙️ Springs: 1 Yellow Spring Footbar: Medium Headrest: Down

⚠️ Caution: Knee Issues (Deep lunges load the front knee; keep it tracking over the second toe and limit depth.); Low Back Pain (Keep the spine tall and the hips square; stop if the back aches.)

Focus Cue:

"Keep the front knee tracking over the ankle."

Spinal Release

Reps: 1 minute Tempo: slow breath

Transition: Let the spine lengthen, breathe into the lower back

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."

Plan Overview

Sequence Flow

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