The Hundred – Internal and External Rotation
- Equipment: Reformer
- Category: Abs/Core
- Level: Advanced
- Body position: Supine
- Repetitions: 100 pumps
- Springs: 1 Red (Heavy) – 1 Red + 1 Blue
- Headrest: As needed
- Footbar: Any
Starting position
Supine, arms long by sides hovering off carriage, legs extended, chest lifted, neutral pelvis
Instructions
Lift into a chest curl and extend the legs. Pump the arms continuously while alternating internal and external rotation of both legs. Use the 5-in, 5-out sniffing breath pattern throughout and maintain pelvic and trunk stability for all 100 pumps.
Teaching cues
- Rotate from the femurs, not the feet
Unlock all teaching cues
5 more teaching cues are available. Create your free Pilavie account to explore additional teaching cues, discover more Pilates exercises, and access our class-planning tools.