Complete Flow 1.5 – 1.10 Yellow Springs at 5/6?

, Exo chair springs

at 1 & 2
 Breathing

 Footwork on Exo Chair– 2 1 spring @ 1, 1 spring @ 2

o Pads, wide as bar, ext rotated

 Keep heels high
o Pads, pilates V, half way
 Alternate b/w high heel & low heel w/o moving the carriage
o Pads, hip width, parallel
 Normal heel height
 Keep pedal in b/w top and middle, don’t let it go down past
middle
o Heels, hip width distance, parallel
 All the way up, all the way down
o Heels, pilates V
 Pulses
o Push pedal down with window leg
o Push pedal down with entrance leg

 Bridging – Springboard, Yellow springs @ 6? with feet straps on

o Spinal articulation without straps

o Hinge bridge, Window leg in strap, sitting where arms can fully
extend
 Leg extended
 Lift and lower
  Hands by side or using dowel behind you
o Hinge bridge, Window leg in strap, sitting where arms can fully
extend
 Leg extended, leg lower
 Hinge bridge up and down
o Hinge bridge, Entrance leg in strap, sitting where arms can fully
extend
 Leg extended
 Lift and lower
 Hands by side or using dowel behind you
o Hinge bridge, Entrance leg in strap, sitting where arms can fully
extend
 Leg extended, leg lower
 Hinge bridge up and down
o Arms in straps
 Bring arms down as hips hinge up
o Arms in straps
 Hips stay hinged
 Pulse arms in straps up and down

Transition

o Turn onto stomachs

o Quadraped
o Downward dog
o Stand
o Go to reformer
Bosu Arm Series

o Hold Bosu out in front

o Then to left
o Then to right
o Then to overhead
o Then crazy driver

Plank on Reformer – Facing Mirror with Shortbox 1B

o Bear plank
o Full Plank
o Plank with pike
o Plank with arm extension\\

Arm Series (Facing Straps – Long box) 1B

o Boobs on box or off box?

 Pullups/elbows slanted
 Tempo for 3 count
 V shape – pull in but also apart
 Keep legs activated
 Pullup hold
 Pullup pulses
 As you pull up – lift chest and knees and fully extend
 Keep chest lift knees lifted and hold
 Keep chest lifted, knees lifted and pulse just the arms
 Pullup elbows all the way down by sides
  Tempo for 3 count
 V shape – pull in but also apart
 Keep legs activated
 Pullup hold

Arms in Straps –1R 1B

o Hundreds while changing springs

o Alternating toe taps
o Single leg stretch
o Double leg stretch
o Arm circles

Feet in Straps – 1R, 1R 1B + weights

o Tabletop to 45 degrees – arms up & down

o Lower & lift – Legs go up, arms go down, legs go down, arms go up
o Out & in – Chest fly
o Pilates V, Frog
o Frog + 3 beats in b/w
 Focus on using those inner thighs together without slamming
legs together, so strength that it would take to move your legs
through peanut butter ?
o Swimming frog
 Brings legs up to sky in pilates V
 Bend at the knee
 Extend legs out like a straddle from this position
  Circle them around to brings your heels back together as you
land back with your legs together and legs at 45 degree in front
of you
o Foot circles
o Hamstring stretch
o Butterfly stretch