Bird Dog in the Well, Downward Dog & Plank

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Glutes, Core, Shoulders

Muscles

Glutes, Core, Shoulders

Starting Position

Standing in the well at the end of the Reformer, both hands on the shoulder blocks, the left leg bent in and then extended long behind you.

Step-by-Step Flow

1. Reach the right arm long forward while the left leg reaches long back, then draw knee and elbow together under the body.
2. Reach the right arm forward and the left leg back and move them slowly and with control up and down.
3. Pulses up and down.
4. Reach the left arm forward as well, lift the upper body, draw the right knee in front of the chest and go low again, upper body toward the floor.
5. Downward dog: both hands on the headrest.
6. Plank: draw each knee in toward the chest.
7. Other leg.

Cues for Teaching

• Arm and leg reach long in opposite directions.
• The pelvis stays square — the hip of the long leg doesn’t open up.
• In downward dog, actively press the heels down.