Full-Body Ball Flow: Quadruped & Plank
A flowing intermediate Reformer sequence using the Pilates ball as a continuous resistance and stability tool.
A flowing intermediate Reformer sequence: lunges, rotation, glute and core work, and a kneeling arm focus — connected throughout with the Pilates ball.
Who This Class Is For
For intermediate groups who are steady kneeling and in plank on the carriage. Plank to pike and push-ups on the reformer shouldn’t be brand new.
Handy when you don’t want to set out much: apart from the Pilates ball and the box for the lunges, there’s no equipment.
The Common Thread
The ball is the common thread. Sometimes you pass it in tabletop, sometimes you pulse into it during biceps curls, and sometimes it rolls you from plank into pike.
The class moves from lying down through lunge and twist into quadruped. Then come standing and kneeling work, and it finishes with plank, pike and push-ups.
What this plan contains
The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.
Warm-up
1 exerciseExercises
8 exercisesCool-down
1 exerciseFor every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.
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How the Class Runs
Warm-up
Breathing to arrive on the reformer.
Main section
Eight exercises: ball activation in tabletop, box lunge with knee tap & hinge, seated twist with bicycle, donkey kick & bird dog, standing inner thighs, kneeling biceps curl, plank to pike and push-up. The five side changes come together at the end, in reverse order.
Cool-down
Roll out and stretch, as long as feels right.
50 min in total.
Springs and Small Equipment
Only the ball activation lying down uses a bit more resistance. From the box lunge on, the main section stays on one light spring — so you change once.
The only small equipment is the Pilates ball. You’ll also use the box for the lunges.
Two Ways to Adapt It
Heavier biceps curl
For stronger groups there’s a heavier spring option on the kneeling biceps curl. Everyone else stays on the light spring.
Adjust the lever
The ball activation runs with bent legs first, then with long legs. The long-arm pulses in the box lunge are optional — skip them when the group needs a breather.
Frequently Asked Questions
Do I need anything besides the ball?
No. The plan works with a reformer, the box and one Pilates ball. No weights, ring or Pole needed.
How many side changes are there?
Five. They sit together at the end of the main section, each on its own card that points back to the exercise.
What level is this plan?
Intermediate. Push-ups, plank to pike and bird dog on the carriage need a stable trunk. For newer clients, our beginner ball plan is the better choice.