Stretching & Mobility Flow

Beginner Modern Flow Stretching & Mobility ⏱️ 45 mins 📋 14 Exercises

Props needed:

📦 Hand Weights📦 Sitting Box

Plan Overview

A 45-minute settling flow built around hip, hamstring, and side-body mobility, finishing with spinal release. Ideal as a recovery or post-workout session.

Sequence Flow

Warm-up 3 steps

Footwork: Parallel V-Plie

Reps: 10 reps Tempo: 2:2 smooth

Transition: Press out with control, heels together in V

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: Calf Raises

Reps: 8 reps Tempo: 2:2

Transition: Press up onto toes, lower with control

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: High Headrest: Up

⚠️ Caution: Low Back Pain (Keep the pelvis anchored and the ribs down; stop if the low back aches.)

Focus Cue:

"Keep the heels in line with the toes — do not let the ankles roll."

Pelvic Curl

Reps: 8 reps Tempo: 3:1

Transition: Articulate spine up and down slowly

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

Short Box Series: Round Back

Reps: 6 reps Tempo: 3:1

Transition: Sit tall on box, round through the spine

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

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

Focus Cue:

"Maintain the curve in your spine like you are leaning over a beach ball."

Tree

Reps: 5 each side Tempo: slow 3:3

Transition: Side-bend into the stretch, breathe

Use: Regression: Smaller Press

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

⚠️ Caution: Low Back Pain (Keep the side-bend in the ribs and the hips level; stop if the back aches.); Shoulder Impingement (Reaching the arm overhead can pinch; keep the arm in a pain-free range.)

Focus Cue:

"Reach tall through the crown — the arms stay long and the ribs soft."

Squat

Reps: 6 reps Tempo: 3:1

Transition: Deep squat with carriage support, heels down

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

⚠️ Caution: Knee Issues (Keep the knees tracking over the second toe and limit the depth; stop if the knee complains.)

Focus Cue:

"Track the knees over the second toes and keep the chest tall."

Tendon Stretch

Reps: 4 each side Tempo: 2:2

Transition: Heels on footbar, hinge forward from hips

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

⚠️ Caution: Low Back Pain (Keep the spine long and the knees softly bent; stop if the low back aches.)

Focus Cue:

"Keep the legs straight and the heels rooted on the footbar."

Standing Lunge

Reps: 3 each side Tempo: slow 3:3

Transition: Press carriage out, sink hips, back heel down

Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Low 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."

Cool-down 6 steps

Feet in Straps: Leg Circles

Reps: 6 circles each direction Tempo: slow 3:3

Transition: Attach long straps, slow controlled circles

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

⚠️ Caution: Hip Impingement (Circumduction can catch at the front of the hip; keep the circles small and in a pain-free arc.); Low Back Pain (Keep the pelvis anchored as the legs circle; stop if the low back rocks or aches.); Pregnancy (Supine strap work can compress the vena cava after the first trimester; elevate the head or use side-lying alternatives.)

Focus Cue:

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

Mermaid

Reps: 4 each side Tempo: 3:1 flowing

Transition: Sit side-saddle, shin against shoulder rest

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."

Carriage Hamstring Stretch

Reps: 3 each side Tempo: slow 3:3

Transition: Foot on carriage, hinge at hips, spine long

Reformer ⚙️ Springs: 1 Green or 1 Yellow Spring Footbar: Medium Headrest: Up

⚠️ Caution: Low Back Pain (Keep the pelvis anchored and the leg lift controlled; stop if the back aches.); Hip Impingement (Deep hip flexion can pinch; keep the pull in a pain-free range.)

Focus Cue:

"Exhale to deepen the stretch, inhale to release."

Eve's Lunge

Reps: 3 each side Tempo: slow breath

Transition: Deep hip flexor stretch, back knee lowered

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

⚠️ Caution: Knee Issues (The deep lunge loads the front knee; shorten the stride and limit depth.); Low Back Pain (Keep the spine tall and the hips square; stop if the back aches.)

Focus Cue:

"Inhale to lengthen, exhale to sink the hips forward."

Lat & Side Stretch

Reps: 3 each side Tempo: slow breath

Transition: Reach arm overhead, side-bend, breathe

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."

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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