Full Body Scan Rib Cage Pelvis Foot Equipment

Full Body Scan - Rib Cage, Pelvis, Foot Equipment Settings Groundwork Starting position Supine on mat, arms and legs extended Movement & Breath IE X 8 Take deep breaths into your feet, pelvis, and rib cage bringing awareness to the body Teaching Cues Use these breaths to take inventory of your body, make mental notes of where you feel the breath moving and where you do not. Send the breath to places that feel restricted. Modifications Equipment Notes

Pelvic Position - Imprint + Pelvic Rocking Equipment Settings Groundwork Starting position Supine on the mat, knees bent with feet flat and arms long by sides. Movement & Breath IMPRINT E i REPEAT X 4 Posterior pelvic tilt Lengthen to neutral PELVIC ROCKING I Anterior pelvic tilt E Posterior pelvic tilt REPEAT X 4 IE Lengthen to neutral Teaching Cues IMPRINT - Feel the spine press into the mat, pubic bone tilted higher than ASIS, eliminate the space between your back and the mat Modifications Equipment Notes

Ribcage Placement - Retraction Equipment Settings Groundwork Starting position Seated, standing or sitting comfortably Movement & Breath E I E Using obliques pull tips of ribcage together, back, and up in that order maintain retraction and inhale deeply into back Return to neutral Teaching Cues Imagine the tips of ribs sliding down towards hips, then together without changing the shape of the spine, scapula Keep spine neutral, it will try to flex Modifications Equipment Notes

TA Activation Equipment Settings Groundwork Starting position Supine on mat, knees at table top with hands on knees, arms fully extended Movement & Breath IE I E REPEAT x 4 Actively press hands and knees in to one another, keeping pelvis in a neutral position Release hands 2 inches away from knees Re-engage, pressing hands into knees Reach R arm and R leg away, keeping L side connected Return R hand knee together, press REPEAT on the other side I E REPEAT x 4 Reach both arms and legs away from center (lowering only as much as you can without losing neutral pelvis) Return hands to knees at center Teaching Inhale, feel Cues the belly expand Exhale, pull the TA taut across the hips Imagine a pool of water on the belly button, and pull the water in as you exhale without pelvic tilting Imagine zipping up tight jeans and pulling away from zipper Modifications Begin single sided, one knee at table top and the other foot flat on the mat with the knee bent Equipment Notes

Bridge Series - Hip Hinge + Articulate Equipment Settings Groundwork Starting position Supine on mat, knees bent hip width apart, feet flat Movement & Breath HIP HINGE I E REPEAT x 4 Lift hips off mat to bridge, engaging glutes Hinge at hips to lower down ARTICULATE I Curl pelvis back, roll up to bridge position E Roll down vertebrae by vertebrae REPEAT x 4 Teaching Cues To activate hamstrings at top of bridge: reach forward through knees and pull back through heels Maximum bridge height: ribcage remains retracted and pelvis is neutral Modifications Equipment Notes

Bridge Series - Single Leg + Marching Equipment Settings Groundwork Starting position Supine on mat, knees bent hip width apart, feet flat Movement & Breath SINGLE LEG IE IE x 2 REPEAT x 2 Draw R knee up to table top Curl pelvis back, roll up to bridge position Roll down vertebrae by vertebrae REPEAT on the other side MARCHING IE x 2 Curl pelvis back, roll up to bridge position I Draw R knee to tabletop E Place R foot down I Draw L knee to tabletop E Place L foot down REPEAT x 4/side IE x 2 Roll down vertebrae by vertebrae Teaching Cues Single Leg - Keep the sides of the waist long Marching - Keep pelvis stable, as one leg lifts engage the opposite glute to stabilize your pelvis Modifications Equipment Notes

Cervical Nod Equipment Settings Groundwork Starting position Supine, knees bent with feet flat, hands behind head with elbows wide Movement & Breath IE I E IE REPEAT x 4 Lift elbows slightly off mat Drop chin (activate front of neck) Drop the sternum, to elevate upper body Curling up Lower down to mat, maintaining nod Bring arms to sides Drop chin Lower ribs, float head up, reaching arms Long Lower down to mat, maintaining nod Teaching Cues Lengthen back of neck before tilting chin Lace hands behind neck and use hands to traction neck Modifications Equipment Notes Kyphosis: Prop head/neck up on pillow or thin block

Scapular Movement: Protract/Retract Equipment Settings Groundwork Starting position Seated in a comfortable position, arms at shoulder height, palms facing in Movement & Breath I E Reach arms forward to widen scapula (scapular protraction) Return to neutral Bring shoulder blades closer together (scapular retraction) Return to neutral REPEAT X 3 -5 Teaching Cues Spine remains neutral and still during movement Modifications Variation Can perform lying supine on foam roller to increase tactile awareness Equipment Notes

Scapular Movement: Elevation/Depression Equipment Settings Groundwork Starting position Supine, arms by sides resting Movement & Breath I E Slide shoulders toward ears (scapular elevation) Return to neutral Slide shoulders away from ears (scapular depression) Return to neutral REPEAT X 3 -5 Teaching Cues Depression: Imagine bottom tip of scapula gliding down and slightly together in a V shape to avoid rounding shoulders Modifications Equipment Notes

Scapular Movement: Upward/Downward Rotation Equipment Settings Groundwork Starting position Seated, elbows bent to 90 degrees to goalpost the arms at shoulder height Movement & Breath I E Maintaining elbow bend, reach arms overhead so fingertips touch (upward rotation) Return to start position Maintaining elbow bend, pull elbows toward ribcage (downward rotation) Return to start position Teaching Cues Avoid elevation and depression of scapula Modifications REPEAT X 3 -5 Equipment Notes

Scapular Stabilization: Arm Circles Equipment Settings Groundwork Starting position Supine, arms resting down by sides Movement & Breath I E Reach arms up toward ceiling and overhead Circle arms around to start position Teaching Cues Maintain neutral ribcage & scapula on overhead reach REPEAT X 3/direction Modifications Equipment Notes

Scapular Stabilization - Arm Scissors Equipment Settings Groundwork Starting position Supine, arms reaching toward ceiling Movement & Breath I E I Reach one arm overhead and other arms down by waist Return to start position Switch arms Teaching Cues Maintain neutral ribcage & scapula on overhead reach REPEAT X 3/side Modifications Equipment Notes

Flight/Full Flight Equipment Settings Groundwork Starting position Prone, hands flat on mat, elbows tucked in by ribcage, legs straight, gaze on mat Movement & Breath I Extend head and chest off mat, maintaining cervical placement E Return to start position REPEAT X 3 Add Arms I Extend head, chest, and hands off mat, maintaining cervical placement E Return to start position Full Flight: arms extended overhead I Extend arms, head, chest and legs off mat E Return to start Teaching Cues Think of ribcage pulling away from pelvis to encourage length as opposed to height Avoid over-tightening glutes, engage hamstrings instead Modifications Equipment Notes

Half Roll Back Equipment Settings Starting position Groundwork Ribcage Retraction Scapula stabilization Seated, knees bent, feet flat on mat, arms extended at shoulder height Movement & Breath E Starting from pelvis, articulate spine to lean torso halfway back to mat I Return to start position REPEAT X 3 Teaching Cues Return all the way back to neutral pelvis + spine Initiate movement from the pelvis with a posterior tilt Add Arms E Simultaneously articulate spine halfway back and raise arms by ears I Return to start position Modifications Add Rotation E Simultaneously articulate halfway back and rotate to the right reaching right arm I Return to start E Repeat on left side I Return to start Equipment Notes

Quadruped - Arm/Leg Lift Equipment Settings Starting position Quadruped position Movement & Breath Arm Lift E I Raise straight right arm to shoulder height Return to start position Raise straight left arm to shoulder height Return to start position Leg Lift E Raise straight right leg off mat to hip I E I height Groundwork Scapula Stabilization Flight Ribcage Retraction Teaching Cues Watch for shifting weight - pretend the lifted arm/leg is still on the mat and lean to it Hyperextension in the elbows - activate scapular stabilizers to help with hyperextension Modifications Return to start position Raise straight left leg off mat to hip height Return to start position Arm/Leg Lift E Simultaneously lift right arm and left leg off mat, maintaining neutral spine I Return to start E Simultaneously lift left arm and right leg off mat, maintaining neutral spine I Return to start Equipment Notes

Quadruped - Knees Off Equipment Settings Starting position Quadruped position Movement & Breath Knees off E Press into hands and feet to lift knees off mat to a hover position IE Hold I Return to start position Knees off Cat Back E Press into hands and feet to lift knees off mat to a hover position I Hold E Flex spine to a cat back I Return to neutral and lower knees to mat Groundwork Ribcage placement Pelvic placement Cervical nod Scapular stabilization Teaching Cues Knees stay hovering on cat back, avoid lifting higher Modifications Equipment Notes

The Hundred Equipment Settings Starting position Supine, arms overhead, legs extended, Pilates V Movement & Breath I E arms I E I Prepare for movement Simultaneously lift legs and head, bringing to hover mat Pump arms for a count of 5 Repeat 10 Sets to total 100 beats Groundwork Cervical Nod TA Activation Ribcage Retraction Teaching Cues Pump vigorously above the waist, 6 -8” Torso remains stable against force of arms pumping Modifications Modify leg position: tabletop, legs to ceiling, feet/legs on mat I 00 Beats is the goal, but only complete as many as client can holding proper form Can be done with 4 count breath Equipment Notes

The Rollup Equipment Settings Starting position Groundwork Cervical nod Ribcage placement Supine, Arms overhead, legs extended, Pilates V, toes pointed Movement & Breath I E until full I E I REPEAT X 3 Lengthen through torso Starting from head, articulate spine off mat forward flexed Stay Articulate back down to start position Repeat Teaching Cues Arms remain by ears when flexed forward When Supine, rib cage stays connected to mat Separate legs to hip width to accomodate a tight lumbar Modifications Seated - Half Roll Back Supine - Half Roll Up Can be done with 2 count breath Equipment Notes

The Rollover Equipment Settings Starting position Groundwork Rollup Supine, arms by sides, legs extended on mat, Pilates V, feet plantar flexed Movement & Breath I E spine off I and Lengthen to prepare Lift legs off mat and overhead, articulating mat, flex and separate legs to shoulder width Articulate back down to start position, point adduct REPEAT X 3 in each direction Teaching Cues Flex spine to bring legs toward floor while overhead, instead of increasing hip flexion Avoid rolling onto neck, remain on thoracic spine Modifications Hip lift Ball under hips to aid on rollover Perform leg choreography, omit inversion Avoid lowering legs to floor, stop at diagonal Equipment Notes

The One Leg Circle Equipment Settings Starting position Groundwork Hamstring pull Supine, arms by sides, legs extended on mat, Pilates V, feet plantar flexed Movement & Breath I E Lengthen R leg to prepare Flex hip to bring leg toward ceiling Circle leg to the L, across the body Continue circle to the R and up to ceiling REPEAT X 5 in each direction. Switch legs. Teaching Cues Adjust circle size to maintain control of pelvis and abdomen (within frame of mat) Encourage fully extended knee by tensing quads fully Emphasize lift back up to ceiling (hip flexion) Modifications Non circling leg is bent, foot flat on mat Bent knee - for circling leg External rotation for hip flexor tightness For hip “popping”: smaller circler, external rotation, bent knee Equipment Notes

Rolling Back Equipment Settings Starting position Seated, bent knees, hands on shins, elbows wide. Flex spine to come into a ball shape. Balance on sit bones. Movement & Breath I blades E Engage abdominals to rock back to shoulder Groundwork Half Roll Back Spine Stretch Rollup Rollover Teaching Cues Heels to Seat, Forehead to knees Use midback muscles to help create ball shape Return to seated, maintaining balance REPEAT X 6 Modifications Half Roll back Equipment Notes

Series of 5: The Single Leg Stretch Equipment Settings Starting position Groundwork Cervical nod Hundreds Supine, one leg extended above mat, one leg flexed toward chest. Outside hand on ankle, inside hand on knee, chest lifted Movement & Breath E possible I E leg in tightly REPEAT X 5 Switch legs, reaching one leg as far away as pulling the other leg in tightly through center Switch legs, reaching one leg as far away as possible, pulling the other Teaching Cues Reach long leg away and pull other leg in Think of glutes + hamstrings to push extended leg toward floor Modifications Alternate breath pattern: Inhale, Exhale, Exhale Head down Higher extended leg Equipment Notes

Series of 5: The Double Leg Stretch Equipment Settings Starting position Groundwork Cervical nod Hundreds Supine, knees bent with hands on shins, chest lifted, forehead to knees Movement & Breath I E Extend legs to low diagonal, arms by ears Circle arms to return to start position Teaching Cues Maintain chest height through entire exercise REPEAT X 5 Modifications Perform with just arm choreography, or just leg choreography Feet remain down and use just upper body Head remains down Equipment Notes

Series of 5: Double Leg Lower Equipment Settings Starting position Groundwork Hundreds Double Leg stretch Supine, straight legs at 90, chest lifted, arms by sides Movement & Breath I E Lower legs to hover above ground Return to start position Teaching Cues Maintain constant chest lift through entire exercise REPEAT X 6 Modifications Head in hands, or down on mat Lower legs any amount that keeps abs engaged + ribs retracted Knees Bent Imprinted pelvis Equipment Notes

Series of 5: Hamstring Pull Equipment Settings Starting position Groundwork Hundreds Single leg circle Single leg stretch Supine, straight legs at 90, chest lifted, arms reaching toward toes Movement & Breath E other I E REPEAT X 6 Pull one leg in, placing hands on ankle and leg reaches away, pulse leg toward chest Through center, scissor to switch Pull other leg in with a pulse Teaching Cues Watch for bouncing in hips and hanging on to legs with arm Pull in comes from abs instead of arms Modifications Head in hands or down on mat Reduce range of motion with legs Equipment Notes

Series of 5: Criss Cross Equipment Settings Starting position Groundwork Hundreds Single leg stretch Supine, head supported in hands, knees flexed toward chest, chest lifted Movement & Breath E opposite I E REPEAT X 6 Rotate chest toward on knee, extend the leg towards the mat Through center Switch sides extending leg while rotating Teaching Cues Stable hips while rotating around the spine Shoulder blades off mat even on rotation Inhale through center is a quick “Sniff” Modifications Feet on mat with bent knees, just rotate upper body Tabletop legs, rotate upper body Equipment Notes

The Spine Stretch Equipment Settings Starting position Groundwork Ribcage placement Pelvic Position Rolling Back Seated, legs extended shoulder width apart, arms at shoulder height extended arms Movement & Breath E hands I Articulate spine to flex forward reaching toward heels Return to start position Teaching Cues Pelvis remains neutral during cervical and thoracic flexion Articulate as if you are rolling away from a wall, and back up it maintaining the lift through the torso REPEAT X 3 Modifications Knees bent Seated on a riser Equipment Notes

The Rocker With Open Legs Equipment Settings Starting position Seated, legs straight at 45, hands on ankles, posterior pelvic tilt, slightly extended thoracic Movement & Breath I E Flex spine to roll back to shoulder blades Return to start, balancing on sit bones Groundwork Rolling Back Roll Over Spine Stretch Teaser Teaching Cues Straight arms, actively pressing legs into hands on roll back up Posterior pelvic tilt, slight thoracic extension at top REPEAT X 6 Modifications Knees bent, hands behind knees Legs straight, hands behind knees Legs together and parallel holding toes Equipment Notes

The Cork-Screw Equipment Settings Starting position Groundwork Rollover Hip Twist Supine, arms by sides, legs extend on mat in a Pilates V Movement & Breath E Circle both legs to the right and rollover coming to center I Roll down the right side, swing legs through center E Circle both legs to the left and rollover coming to center Teaching Cues Start using small hip circles, progress to a small hip lift, then add rollover Roll down the same side of the body you rolled up on, changing directions at the top Modifications Omit the inversion and circle both legs only REPEAT X 3 Equipment Notes

The Saw Equipment Settings Starting position Seated, legs extended mat width apart, arms reaching to sides at shoulder height Movement & Breath I E open I left. E open Rotate to the right Flex the spine forward, back palm rotates toward ceiling, sawing off the pinky toe in three progressive sawing motions Pass through start position to rotate to the Flex the spine forward, back palm rotates toward ceiling, sawing off the pinky toe in three pulses. REPEAT X 3 on each side Groundwork Spine Stretch Spine Twist Criss Cross Teaching Cues Sawing motion is the result of an abdominal contraction as opposed to increasing hip flexion - this is an abdominal exercise as much as a hamstring stretch Keep hips grounded and avoid shifting Modifications Bent knees or seated on a riser Reach for big toe instead of pinky toe Equipment Notes

The Swan-Dive Equipment Settings Starting position Prone, arms overhead, legs extended and hip width apart Movement & Breath I Extend spine to lift head, arms, and legs off mat E Simultaneously lift legs toward ceiling and lower the upper body and arms toward the floor I Rock legs down toward mat and lift upper body and arms toward ceiling REPEAT X 6 “Rocks” Groundwork Flight One leg kick Double leg kick Swimming Teaching Cues Imagine a rocking horse: the legs lift because the torso lowers and vice versa Avoid overextending lumbar, rock from the legs Modifications Rock and Catch, Flight Equipment Notes

The One Leg Kick Equipment Settings Starting position Groundwork Flight Swan Prone, elbows bent wide to sides, making fists. Press fists together and lift upper body into extension. Movement & Breath I E twice. Lift both legs off mat so thighs are lifted Bend one knee pulsing heel toward glutes first pulse is with a pointed foot, second pulse with flexed foot. Extend leg to straight Bend one knee pulsing heel toward glutes First pulse is with a pointed foot, second pulse with flexed foot. Teaching Cues Thighs remain off mat Press fists together and pull arms isometrically toward body to engage midback muscles Modifications Thighs on mat Omit point and flex and just do kicks REPEAT X 6 on each side Equipment Notes

The Double Kick Equipment Settings Starting position Prone, head rotated with one cheek on mat, hands clasped behind back Movement & Breath I E I spine, and E knees to Lengthen through spine Bend both knees to pulse heels to glutes X 3 Simultaneously straighten legs, extend Groundwork Flight Swan One leg kick Swimming Teaching Cues Thighs off mat on reach/extension Hands up as high on the back as shoulders allow, elbows relaxed arms reach straight Lower down to other cheek, bends both pulse heels to glutes X 3 Modifications Leave upper body on mat and perform leg choreography only REPEAT X 3 on each side Equipment Notes

The Neck Pull Equipment Settings Starting position Groundwork Rollup Spine Stretch Supine, legs extended, feet flexed, hands behind head at base of neck. Movement & Breath I ribs into E knees I E Lift head, chest and shoulders sinking back mat Repeat 3 reps Flex spine off mat and bring forehead toward Articulate spine to sitting tall Flex spine to roll back to starting position Teaching Cues Traction the head away from the spine When flexed forward, let the weight of the head and hands stretch the back of the neck Modifications Knees bent Reach arms long on flexion forward to help rolling up Hinge torso back, then flex to roll back to start Equipment Notes

The Scissors Equipment Settings Starting position Groundwork Rollover Hamstring Pull Supine, legs extended, arms by sides Movement & Breath To Position: Rollover to lift hips and point toes overhead. Place heels of hands at the small of low back, at the PSIS, fingers, pointing towards ceiling I E the I E Extend hips and legs toward ceiling Scissor one leg away from the body and pull other leg toward Through center Switch legs REPEAT X 6 Teaching Cues Weight rests in the tripod between elbows and base of neck as opposed to the wrists Scissor “away” from the torso Modifications Omit inversion Equipment Notes

The Bicycle Equipment Settings Starting position Supine, legs extended, arms by sides Movement & Breath To Position: Rollover to lift hips and point toes overhead. Place heels of hands at the small of low back, at the PSIS, fingers, pointing towards ceiling I E floor I E Extend hips and legs toward ceiling Bend one knee and bicycle foot to brush through center switch legs Groundwork Roll Over Hamstring Pull One Leg Kick Teaching Cues Imagine brushing foot toward the floor and pulling back in to activate hamstring Weight rests in elbows, upper arms, and upper thoracic Bicycle “away” from the torso Modifications Omit inversion REPEAT X 5 Equipment Notes

The Shoulder Bridge Equipment Settings Starting position Supine, arms in low V, palms down, knees bent w/ feet hip width apart Movement & Breath IE Curl pelvis IE Roll up to lengthen spine IE Extend R leg out I Lift R leg up w/ flexed foot E Lower R leg straight w/ flexed foot REPEAT X 3 I Point R foot E Return R foot to floor REPEAT on other side IE X 2 Roll down Groundwork Bridge series Ribcage placement Hamstring Pull Teaching Cues Watch for level hips, ribcage palcement Simultaneously reach out through the knees and pull the heels back to create length and hamstring connection Modifications Equipment Notes

The Spine Twist Equipment Settings Starting position Seated 90 degrees, arms in T position, legs extended and adducted, feet flexed Movement & Breath I E I REPEAT X 3 Grow taller Twist to the R, add 2 progressive “pulses” Return to center Twist to L, add 2 progressive “pulses” Return to center Breath Variation II Rotate right, pulse E Center REPEAT X 3 Groundwork Ribcage placement Pelvic placement Saw Teaching Cues Keep both sitting bones heavy The spine goes where the eyes go Modifications Seated on a block for tight hamstrings+low back Equipment Notes

The Jack-knife Equipment Settings Starting position Groundwork Rollover Hundreds Supine, arms at sides, legs out straight, adducted Movement & Breath I E I Lift legs to 90 degrees Roll over, legs parallel to the floor Press legs to ceiling Fold legs back to parallel to the floor without dropping hips Roll down lowering legs toward floor REPEAT X 3 Engage hamstrings as you press the legs up Keep chest open Modifications REPEAT X 3 VARIATION I E IE IE IE Teaching Cues Give the student feedback, have the press their legs into your hand Lift legs to 90 degrees Roll over, legs parallel to the floor Lift legs to ceiling Roll down, keep legs reaching up Lower legs toward floor Equipment Notes

The Side Kick Equipment Settings Starting position Groundwork One leg circle Hundreds Lying on left hip, rib cage off floor, left arm extended under head for support, right hand to floor for support, legs extended in line with the body. Movement & Breath Side Kick IE Lift R leg up in line with hip in parallel I Kick R leg forward, flex foot E Press R leg back, point toes REPEAT X 3 on each side Turnout IE Rotate R leg to turnout I Lift R leg up E Press R leg down REPEAT X 3 on each side Teaching Cues Press the floor away Only move the leg as far as you can keep the spine stable Modifications Top hand on the floor to help stabilize Bottom knee bent Equipment Notes

The Side Kicks - Double Leg Lifts + Walking Equipment Settings Starting position Lay down on the left side of the body, extend left arm to the Groundwork One leg circle Hundreds floor, bring legs to an angle in front of the body, feet pointed. Head and hips in one long line. Movement & Breath DOUBLE LEG LIFTS I Lift both legs up E Lower REPEAT WALKING - Feet flexed IE Lift both legs up IIEE X 4 Walk the legs I Lift legs up higher E Lower legs down Teaching Cues Keep waist lifted by retracting ribcage Reach through the heels to maintain length + hip stability Modifications Equipment Notes

The Teaser Equipment Settings Starting position Groundwork Hundreds Double Leg Stretch Supine, arms overhead, legs on mat, toes pointed Movement & Breath IE IE REPEAT X 3 Arms circle down around sides and lift legs to hover (canoe) Continue lifting upper+lower body, arms reaching forward Lower back to canoe Lift arms, head and feet touch mat at the same time PROGRESSION IE Roll up to teaser position keeping arms overhead IE Roll down to mat head touching before arms REPEAT X 3 Teaching Cues Imagine a string on your chest lifting you up Keep your focus over your toes Resist lowering down Modifications Bent knee teaser Start with legs on diagonal Equipment Notes

The Hip Twist with Stretched Arms Equipment Settings Starting position Groundwork Corkscrew Teaser position with arms in posterior low V, palms to floor Movement & Breath I Circle legs to the right, around back to center E Circle legs to the left, around back to center ALTERNATE DIRECTIONS. REPEAT X 3 on each side Teaching Cues Press away from the floor Look past the toes Modifications Knees bent, toes on floor - work on the rotation from side to side while staying lift in the torso Lower down to forearms Equipment Notes

Swimming Equipment Settings Starting position Prone, arms and legs extended in an X Movement & Breath I E REPEAT Lift right arm and left leg Lower Lift leg and right arm Lower IE Lift arms, chest and legs IE X 10 SWIM I Lengthen and lift arms and legs higher E Lower Groundwork Flight Swan Double leg kick Teaching Cues Lift up, up, up Keep neck long Lift through the fingers and toe Swim from the back, not the necs Modifications Just arms or just legs Equipment Notes

The Leg Pull Front Equipment Settings Starting position Groundwork Swimming Hundred Plank position Movement & Breath I E Lift right leg up Flex left foot, moving body back Press forward returning to start position Lower right foot down Teaching Cues Keep the legs toned Focus slightly in front of the hands REPEAT X 3 on each side Modifications Equipment Notes

The Leg Pull Equipment Settings Starting position Seated, legs out straight, arms in low V, palms on floor w/ fingers facing towards feet Movement & Breath IE Lift hips up by articulating up I Lift right leg E Lower right leg I Lift leg E Lower left leg REPEAT X 5 on each side IE Break at the hips and lower pelvis to sit Groundwork Hamstring Pull Swimming Flight Leg Circle Teaching Cues Leg pulls toward the body using abdominals Modifications Work from a diamond shape for hypermobile clients Knees bend in reverse table top position Equipment Notes

The Side Kick Kneeling Equipment Settings Starting position Lifted kneeling, hands behind head Movement & Breath IE I E position Side bend to the R, place R hand to the floor and lift leg straight out to the side Kick leg to the front maintain torso position Extend leg to the back maintaining torso REPEAT X 5. Switch Sides Groundwork Side Kick Side Bend Leg Pull Hamstring Pull Teaching Cues Pick an altitude for the leg and hold it that height Torso is steady against the force of the “kicking” leg Modifications Laying on side Equipment Notes

The Side Bend Equipment Settings Groundwork Side kick kneeling Starting position Side sit position, arm lined up with body, other arm facing ceiling Movement & Breath I E Lift hips to side bend, leading with ribcage Return to side sit position REPEAT X 3. Switch Sides Teaching Cues Press the floor away Glue the legs together as if they were one Move the head and neck as a part of the spine Modifications Perform with bottom knee down Equipment Notes

The Twist Equipment Settings Starting position Groundwork The Side Bend Criss Cross Side sit position on left hip, right leg rotated open, left hand on floor, right arm in second position, palm up Movement & Breath I E body I E LIft hips up to side bend Keeping arm in line with head, rotate upper toward the floor (shown below) Return to side bend Lower hips to start position Teaching Cues Lift top ribs to the ceiling to increase lateral flexion Twist from obliques to move ribcage, instead of moving from the arm Modifications Bottom knee on ground Equipment Notes

The Boomerang Equipment Settings Starting position Seated @ 90 degrees, ankles crossed, arms at sides pressed into floor Movement & Breath I E I E REPEAT X 3 Lift legs Roll back to shoulder blades Hold roll over position and switch legs Roll up to a teaser position, parallel arms forward Circle arms back, clasping hands behind Control lowering legs to the floor, contract over legs Release hands, circling the arms up and over to feet Roll up to start position Groundwork Rollup Rollover Teaser Rowing 1 & 2 Teaching Cues Maintain the same distance from chest to thighs the entire exercise, as if a small ball was on your stomach Modifications Equipment Notes

The Seal Equipment Settings Starting position Seated on sit bones, full spinal flexion, knees bent toward shoulders, hands holding under ankles, soles of feet together, big toes pulling towards you Movement & Breath I AND E AND Roll back to balance on shoulders Beat heals together 2 X Roll forward and balance in contraction Beat heals together 2 X Groundwork Rolling Back Crab Teaser Teaching Cues Pull hip bones away from thighs to create flexion in lumbar Press knees into arms using inner thighs “Clapping” happens from squeezing inner thighs REPEAT X 3 Modifications Omit “clapping” Equipment Notes

The Crab Equipment Settings Starting position Seated on sit bones, full spinal flexion, legs bent and crossed at ankles hands on tops of feet Movement & Breath I E REPEAT X 3 Roll back Open legs, switch legs position (opposite leg is crossed on top) Roll forward Place top of head to floor pulling legs up behind you Groundwork Rolling Back Seal Teaser Teaching Cues Press tops of feet into hands To roll forward, press legs down into floor to create lift up and over Modifications Omit rolling all the way forward on head Omit switching legs on roll back Equipment Notes

The Rocking Equipment Settings Starting position Groundwork Flight Swan Double leg kick Prone, knees bent, hands on ankles (heels pulled towards glutes, shoulders open) Movement & Breath I E REPEAT To Rock: IE I E REPEAT X 3 I E Lift chest, pressing legs into hands Lower Lift chest, pressing legs into hands to lift shape Lift chest rocking up Lift legs rocking forward Release legs circling arms around Lower body and legs to the floor Teaching Cues Kick legs into hands using quads to help rock chest up Modifications Omit rocking Equipment Notes

Control Balance Equipment Settings Starting position Supine position, roll over, feet to floor on the balls of feet Movement & Breath IE E I REPEAT X 3 I E Reach back to hold the left ankle with both hands Press right leg to 90 degrees Lower right leg down, switch hands to right ankle Press left leg to 90 degrees Lower left leg down, switch hands to left ankle Groundwork Roll over Spine stretch Teaser Jacknife Swimming Teaching Cues Create opposition by pressing foot into hands while pulling hands back into foot with midback muscles Reach through heel of overhead foot to create length Modifications Both legs together parallel to floor Roll back down to start position Equipment Notes

Push Up Equipment Settings Starting position Standing in Pilates V, arms by sides Movement & Breath I E I E REPEAT X 3 Lift arms overhead Roll down Pause at bottom of roll down Walk hands out to plank position in 4 steps Bend elbows Straighten I IE IE Lift hips to upstretch position Walk hands to feet in 4 steps Roll up to stand Groundwork Leg Pull Flight Swimming Hundred Teaching Cues Scapula remain neutral, avoid pinching together on lower down Activate serratus anterior by isometrically pushing arms apart Reach through heels and crown of head to create length Modifications Equipment Notes