Running
Intermediate (4/10)Reformer
Position: SupineEnergy: 4/10~60s
Cueing
Lower one heel under bar while opposite knee bends; alternate quickly; maintain level pelvis.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductors
Secondary Muscles
Tibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Slower tempo; small heel range; focus on calf stretch feeling.
Progressions
Faster tempo; dynamic rhythm; hold the stretch longer on each side.
Common Errors
Rocking the hips; locking the pushing knee; uncontrolled rhythm.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
