Footwork : Toes
~~> Reps: 10 Springs: 3-4
●Gently lay on carriage
•Feet Pilates stance, balls of feet on bar, lift heels high, knees out to
shoulders
•Shoulders, ribs & palms pressed into mat
•Push out, working heel to seat connection
•Lengthen in opposition, bend knees, ...
•Lower Footbar down legs table top, grab handles off poles & elbows into
ribs
•Curl chin to chest, shoulders lift up to the tips of your shoulder blades as you
extend your hands to hips
•Legs out to 45°
•And pump vigorously
●Scoop abs & squeeze inner thighs
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Breathing
Reach & Pull
✓ ~~> Reps : 3-6 Springs: 2
•Both handles in 1 hand pivot up and take off 2 Springs for...
•Legs table top, Shoulders pressed into the mat reaching up to the ceiling
•REACH arms out as you bring them down
•Moving arms from the back, pits to hips
Master01 | September, 2024/2025 | Latest update
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