Upper Body & Core Integration

Intermediate Upper Body ⏱️ 45 mins 📋 10 Exercises

Plan Overview

A 45-minute session pairing new arm and back strap work with classic core articulation. Push-ups, rows, and chest expansion build upper-body strength while the deep core stays anchored.

Sequence Flow

Footwork: Parallel V-Plie

Reps: 10 reps Tempo: 2:2 smooth

Transition: Heels together in V on footbar

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."

The Hundred

Reps: 100 pumps Tempo: Rhythmic breath

Transition: Feet flat on footbar or tabletop, scoop deep

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."

Short Box Series: Round Back

Reps: 6-8 reps Tempo: 3:3 articulating

Transition: Mount short box transversely, secure feet under strap

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

Focus Cue:

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

Seated Row

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

Transition: Sit tall on short box, pull straps toward ribs

Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Medium Gear: Normal Headrest: Medium

Focus Cue:

"Draw the shoulder blades down and together as the elbows pass the ribs."

Chest Expansion

Reps: 8 reps Tempo: 3:1 open chest

Transition: Stand facing footbar, straps at shoulder height, open arms wide

Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal 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."

Reformer Push-Up

Reps: 6-8 reps Tempo: 3:1 lowering

Transition: Stand at footbar, walk hands out to plank

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

⚠️ Caution: Shoulder Impingement (Repeated loaded elbow flexion can irritate the shoulders. Widen the hands, limit depth, and skip if there is active shoulder pain.)

Focus Cue:

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

Pulling Straps

Reps: 6 reps Tempo: 3:1 slow return

Transition: Place long box on carriage, lie prone with chest off the edge

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

Focus Cue:

"Exhale to sweep straps back and float chest up; inhale to resist on the return."

Arms Pulling Straps

Reps: 6 reps Tempo: Moderate

Transition: Stay prone on the long box — switch the hand position for Arms Pulling Straps.

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

⚠️ Caution: Shoulder Impingement (Keep the pull in a pain-free range; avoid forcing the straps behind the body.)

Focus Cue:

"Draw the shoulders away from the ears as the arms pull."

Swan on the Reformer

Reps: 4 reps Tempo: 4:2 controlled extension

Transition: Hands on footbar, press out to a long line

Reformer ⚙️ Springs: 1 Red or 2 Blue Springs Footbar: High Gear: Normal Headrest: Down

Focus Cue:

"Maintain shoulder-over-wrist alignment as carriage comes home."

Mermaid

Reps: 4 each side Tempo: 3:1 flowing

Transition: Remove long box, sit side-saddle, shin against shoulder rest

Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: High Gear: Normal 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."