Hundred (Reformer)
Intermediate (6/10)Reformer
Position: SupineEnergy: 6/10~45s
Cueing
Pump arms with vigor; keep legs at 45 degrees; gaze towards naval; reach through fingertips.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesIliopsoasTransverse AbdominisMultifidus
Regressions
Keep knees in tabletop; head down; reduce arm pump range.
Progressions
Lower legs closer to carriage; increase pump speed; hold for longer.
Common Errors
Arching lower back; neck strain; soft arm pumps.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
