flex3 - intermediate class

[FLEXA-BRAIN]


[Warm Up:

- Breathing Circle: Begin with standing where everyone practices deep, diaphragmatic breathing. This sets the tone for the class and reminds everyone of the importance of breath control.

- Mat Warm-Up: Start with a short standing mat sequence (such as standing rotation in baby squat, lateral flexion, Leaning into plank posture, rolldown with breathing) to warm up the body and engage the core before moving to the reformer.

- Posture Check: Use a wall or the apparatus for a posture check, aligning the spine and engaging the powerhouse.

- Balance Challenge: Use the reformer or for a balance challenge, such as standing on one leg or performing a light spring exercise.

- Pilates Box Introduction: rolldown on blue from front of the Pilates box (shoulders and hips in alignment) using the reformer

- Pelvic Curl on the Reformer: Begin with this exercise to warm up the spine and engage the glutes and hamstrings.

- Arm work with the Magic Circle: Use the Magic Circle for a warm-up that engages the arms and upper body.

- Standing Roll-Down: Use the reformer rail or a wall for postural feedback for a standing roll-down, warming up the spine and stretching the hamstrings.

- Breath Sync: Start with a simple exercise like footwork on the reformer or arm work on the Cadillac, focusing on syncing breath with movement.

- Supine Scapular Stabilization: Begin with exercises that focus on stabilizing the scapulae, such as arm circles on the reformer.

- Seated Spine Twist: Use the Wunda Chair for a seated spine twist, warming up the core and spine.

- Standing calf raises in all positions - hands on on the Reformer footbar or ballet barre: Begin with this exercise to engage the legs and core while challenging balance.

- Pilates Stance Practice: Use the reformer or mat to practice the Pilates stance (heels together, toes apart), engaging the inner thighs and glutes.

- Side-Lying Leg Work on the Reformer: Start with this sequence to warm up the hips and legs while engaging the core.

- Shoulder Bridge on the Reformer: Begin with this exercise to engage the glutes and hamstrings while warming up the spine.

- Springboard Arm Work: Use the springboard for a series of arm exercises, warming up the upper body and engaging the core.

- Seated Roll-Down on the Wunda Chair: Start with this exercise to warm up the spine and engage the core.

- Breathing: Practice deep, diaphragmatic breathing to prepare the body and mind for exercise.

- Pelvic Tilts: Lying on your back, gently tilt your pelvis back and forth to warm up the lower back and engage the core.

- Imprint: Lying on your back, draw your navel towards your spine to create a slight imprint of your lower back into the mat.

- Bridging: Lying on your back, lift your hips off the mat into a bridge position, then lower back down.

- Supine Leg Slides: Lying on your back, slide one leg out straight, then slide it back in.

- Supine Leg Lifts: Lying on your back, lift one leg up towards the ceiling, then lower it back down.

- Arm Circles: Standing or sitting, circle your arms to warm up the shoulders.

- Neck Stretches: Gently tilt and turn your head to stretch the neck.

- Shoulder Rolls: Roll your shoulders forward and backward to release tension.

- Spinal Twist: Sitting tall, twist your torso to one side, then the other.

- Cat-Cow: On all fours, arch your back like a cat, then dip it down like a cow.

- Bird Dog: On all fours, extend one arm and the opposite leg, then switch.

- Plank: On your hands and knees, step your feet back into a plank position.

- Side-Lying Leg Lifts: Lying on your side, lift your top leg up and down.

- Clamshells: Lying on your side, bend your knees and open your top knee like a clamshell.

- Seated Leg Lifts: Sitting tall, lift one leg up, then lower it back down.

- Seated Arm Raises: Sitting tall, raise your arms up and down.

- Standing Leg Lifts: Standing tall, lift one leg up, then lower it back down.

- Standing Arm Circles: Standing tall, circle your arms to warm up the shoulders.

- Standing Roll-Down: Standing tall, roll down towards the floor, then roll back up.

- Squats: Standing tall, bend your knees into a squat, then stand back up.

- Lunges: Step one foot forward into a lunge, then step back.

- Balance Practice: Stand on one leg to practice balance.

- Ankle Circles: Lift one foot and circle your ankle.

- Wrist Circles: Extend one arm and circle your wrist.

- Knee Lifts: Standing tall, lift one knee towards your chest, then lower it back down.

- Heel Raises: Lift your heels off the ground, then lower them back down.

- Toe Raises: Lift your toes off the ground, then lower them back down.

- Hip Circles: Stand with your hands on your hips and circle your hips.

- Spinal Extension and Flexion: Stand tall, arch your back to extend your spine, then round your back to flex your spine.

- Supine Knee Stirs: Lying on your back, circle one knee as if stirring a pot.

- Supine Scissor Legs: Lying on your back, alternate lifting each leg.

- Supine Windshield Wipers: Lying on your back, sway your bent knees from side to side.

- Seated Spine Stretch: Sitting tall, reach your arms forward as if stretching over a big ball.

- Seated Side Bends: Sitting tall, reach one arm up and over for a side bend.

- Quadruped Hip Circles: On all fours, circle one knee to warm up the hip.

- Quadruped Donkey Kicks: On all fours, kick one leg back and up.

- Quadruped Fire Hydrants: On all fours, lift one knee out to the side.

- Prone Cobra: Lying on your stomach, lift your chest off the mat.

- Prone Swimmers: Lying on your stomach, alternate lifting opposite arm and leg.

- Side Plank: From a side-lying position, lift your hips off the mat into a side plank.

- Side-Lying Inner Thigh Lifts: Lying on your side, lift your bottom leg up and down.

- Side-Lying Rainbow Legs: Lying on your side, lift your top leg and make a rainbow arc.

- Standing Hip Hinges: Stand tall, hinge forward at the hips, then stand back up.

- Standing Calf Stretches: Step one foot back, press the heel down to stretch the calf.

- Standing Chest Openers: Clasp your hands behind your back, open your chest.

- Standing Hip Flexor Stretches: Step one foot back, bend the front knee to stretch the hip flexor.

- Standing Arm Swings: Swing your arms forward and back.

- Standing Pilates Roll-Up: Stand tall, roll down towards the floor, then roll back up one vertebra at a time.

- Standing Single Leg Deadlifts: Stand on one leg, hinge at the hips, then stand back up.

- Kneeling Side Reaches: Kneel on one knee, reach the opposite arm up and over for a side bend.

- Kneeling Hip Flexor Stretches: Kneel on one knee, shift your weight forward to stretch the hip flexor.

- Kneeling Arm Sweeps: Kneel tall, sweep your arms up and down.

- Kneeling Thoracic Rotations: Kneel tall, place one hand behind your head, rotate your torso.

- Tabletop Leg Extensions: Sit with your hands and feet on the mat, lift your hips into a tabletop position, extend one leg.

- Tabletop Toe Taps: Sit with your hands and feet on the mat, lift your hips into a tabletop position, tap one toe to the mat.

- High Plank Shoulder Taps: From a high plank position, tap one hand to the opposite shoulder.

- High Plank Knee Taps: From a high plank position, tap one knee to the mat.

- High Plank Leg Lifts: From a high plank position, lift one leg up and down.

- High Plank Rocking: From a high plank position, rock forward and back on your toes

- Scapular Wall Slides: Stand with your back against a wall, slide your arms up and down.

- Scapular Push-Ups: In a plank position, keep your arms straight and squeeze your shoulder blades together, then spread them apart.

- Scapular Circles: Stand or sit tall, circle your shoulders to move your scapulae.

- Scapular Shrugs: Shrug your shoulders up towards your ears, then down and back.

- Scapular Protraction and Retraction: Stand or sit tall, push your shoulders forward (protraction), then squeeze them back (retraction).

- Scapular Clocks: Imagine a clock on your scapula and try to hit each hour with movement.

- Prone Scapular Squeezes: Lie on your stomach, lift your arms and squeeze your shoulder blades together.

- Prone Snow Angels: Lie on your stomach, move your arms like you're making a snow angel.

- Prone T's, Y's, and I's: Lie on your stomach, lift your arms into T, Y, and I shapes.

- Quadruped Scapular Squeezes: On all fours, squeeze your shoulder blades together, then spread them apart.

- Quadruped Scapular Circles: On all fours, circle your shoulders to move your scapulae.

- Quadruped Scapular Push-Ups: On all fours, keep your arms straight and squeeze your shoulder blades together, then spread them apart.

- Seated Scapular Wall Slides: Sit with your back against a wall, slide your arms up and down.

- Seated Scapular Shrugs: Sit tall, shrug your shoulders up towards your ears, then down and back.

- Seated Scapular Circles: Sit tall, circle your shoulders to move your scapulae.

- Seated Scapular Protraction and Retraction: Sit tall, push your shoulders forward (protraction), then squeeze them back (retraction).

- Standing Scapular Rows with Resistance Band: Stand tall, hold a resistance band with both hands, squeeze your shoulder blades together as you pull the band apart.

- Standing Scapular Push-Ups against Wall: Stand facing a wall, place your hands on the wall, keep your arms straight and squeeze your shoulder blades together, then spread them apart.

- Standing Scapular Circles with Resistance Band: Stand tall, hold a resistance band with both hands, circle your shoulders to move your scapulae.

- Standing Scapular Protraction and Retraction with Resistance Band: Stand tall, hold a resistance band with both hands, push your shoulders forward (protraction), then squeeze them back (retraction).

- Supine Scapular Squeezes on Exercise Ball: Lie on your back on an exercise ball, squeeze your shoulder blades together, then spread them apart.

- Supine Scapular Circles on Exercise Ball: Lie on your back on an exercise ball, circle your shoulders to move your scapulae.

- Supine Scapular Protraction and Retraction on Exercise Ball: Lie on your back on an exercise ball, push your shoulders forward (protraction), then squeeze them back (retraction).

- Hip Circles: Stand tall and make circles with your hips.

- Hip Hinges: Stand tall, bend at the hips, and then stand back up.

- Hip Flexor Stretches: In a lunge position, push your hips forward to stretch the hip flexors.

- Hip Abductions: Stand tall and lift one leg out to the side, then lower it.

- Hip Adductions: Stand tall and cross one leg in front of the other, then return to the starting position.

- Hip Extensions: Stand tall and kick one leg back, then lower it.

- Hip Rotations: Stand tall and rotate one hip in a circular motion.

- Squats: Stand tall, bend your knees and lower your hips, then stand back up.

- Lunges: Step one foot forward into a lunge, then step back.

- Glute Bridges: Lie on your back, bend your knees, lift your hips, then lower them.

- Clamshells: Lie on your side, bend your knees, and open your top knee like a clamshell.

- Donkey Kicks: On all fours, kick one leg back and up.

- Fire Hydrants: On all fours, lift one knee out to the side.

- Bird Dogs: On all fours, extend one arm and the opposite leg, then switch.

- Side-Lying Leg Lifts: Lie on your side and lift your top leg up and down.

- Side-Lying Inner Thigh Lifts: Lie on your side, cross your top leg over, and lift your bottom leg up and down.

- Side-Lying Rainbow Legs: Lie on your side, lift your top leg and make a rainbow arc.

- Prone Leg Lifts: Lie on your stomach and lift one leg up and down.

- Prone Frog Kicks: Lie on your stomach, bend your knees, press your heels together, and lift your thighs off the mat.

- Supine Scissor Legs: Lie on your back, lift your legs, and alternate crossing them over each other.

- Supine Bicycle Legs: Lie on your back, lift your legs, and pedal them as if riding a bicycle.

- Supine Windshield Wipers: Lie on your back, lift your legs, and sway them from side to side.

- Standing Hip Flexor Stretches: Stand tall, step one foot back, bend the front knee, and push your hips forward.

- Standing Hip Extensions with Resistance Band: Stand tall, loop a resistance band around your ankles, and kick one leg back.

- Standing Hip Abductions with Resistance Band: Stand tall, loop a resistance band around your ankles, and lift one leg out to the side.

- Standing Hip Adductions with Resistance Band: Stand tall, loop a resistance band around your ankles, and cross one leg in front of the other.

- Seated Hip Flexor Stretches: Sit on the edge of a chair, extend one leg back, and lean forward

- Seated Hip Extensions: Sit on the edge of a chair, extend one leg back, and lift it.

- Seated Hip Abductions: Sit on the edge of a chair, open your legs out to the sides, and close them.

- Seated Hip Adductions: Sit on the edge of a chair, cross one leg over the other.]


[Footwork with Weights:

- Heels on adducted parallel + Elbow Taps

- Heels on adducted parallel + Triceps Presses/Skull Crushers

- Heels on adducted parallel + Bicep Curls

- Heels on adducted parallel + Wide bicep curls

- Heels on adducted parallel + Hammer Curls

- Heels on adducted parallel + Chest Press

- Heels on adducted parallel + Hug A Tree

- Heels on hip distance parallel + Elbow Taps

- Heels on hip distance parallel + Triceps Presses/Skull Crushers

- Heels on hip distance parallel + Bicep Curls

- Heels on hip distance parallel + Wide bicep curls

- Heels on hip distance parallel + Hammer Curls

- Heels on hip distance parallel + Chest Press

- Heels on hip distance parallel + Hug A Tree

- Toes on adducted parallel + Elbow Taps

- Toes on adducted parallel + Triceps Presses/Skull Crushers

- Toes on adducted parallel + Bicep Curls

- Toes on adducted parallel + Wide bicep curls

- Toes on adducted parallel + Hammer Curls

- Toes on adducted parallel + Chest Press

- Toes on adducted parallel + Hug A Tree

- Toes on hip distance parallel + Elbow Taps

- Toes on hip distance parallel + Triceps Presses/Skull Crushers

- Toes on hip distance parallel + Bicep Curls

- Toes on hip distance parallel + Wide bicep curls

- Toes on hip distance parallel + Hammer Curls

- Toes on hip distance parallel + Chest Press

- Toes on hip distance parallel + Hug A Tree

- Pilates v toes on + Elbow Taps

- Pilates v toes on + Triceps Presses/Skull Crushers

- Pilates v toes on + Bicep Curls

- Pilates v toes on + Wide bicep curls

- Pilates v toes on + Hammer Curls

- Pilates v toes on + Chest Press

- Pilates v toes on + Hug A Tree

- Pilates V heels on + Elbow Taps

- Pilates V heels on + Triceps Presses/Skull Crushers

- Pilates V heels on + Bicep Curls

- Pilates V heels on + Wide bicep curls

- Pilates V heels on + Hammer Curls

- Pilates V heels on + Chest Press

- Pilates V heels on + Hug A Tree

- Wide 2nd toes on + Elbow Taps

- Wide 2nd toes on + Triceps Presses/Skull Crushers

- Wide 2nd toes on + Bicep Curls

- Wide 2nd toes on + Wide bicep curls

- Wide 2nd toes on + Hammer Curls

- Wide 2nd toes on + Chest Press

- Wide 2nd toes on + Hug A Tree

- Wide 2nd heels on + Elbow Taps

- Wide 2nd heels on + Triceps Presses/Skull Crushers

- Wide 2nd heels on + Bicep Curls

- Wide 2nd heels on + Wide bicep curls

- Wide 2nd heels on + Hammer Curls

- Wide 2nd heels on + Chest Press

- Wide 2nd heels on + Hug A Tree

- Prehensile + Elbow Taps

- Prehensile + Triceps Presses/Skull Crushers

- Prehensile + Bicep Curls

- Prehensile + Wide bicep curls

- Prehensile + Hammer Curls

- Prehensile + Chest Press

- Prehensile + Hug A Tree

- Heel Lower and Lifts + Elbow Taps

- Heel Lower and Lifts + Triceps Presses/Skull Crushers

- Heel Lower and Lifts + Bicep Curls

- Heel Lower and Lifts + Wide bicep curls

- Heel Lower and Lifts + Hammer Curls

- Heel Lower and Lifts + Chest Press

- Heel Lower and Lifts + Hug A Tree

- Running/Prancing + Elbow Taps

- Running/Prancing + Alt Triceps Presses/Skull Crushers

- Running/Prancing + Bicep Curls

- Running/Prancing + Wide bicep curls

- Running/Prancing + Hammer Curls

- Running/Prancing + Chest Press

- Running/Prancing + Hug A Tree

- Internal rotation + Elbow Taps

- Internal rotation + Triceps Presses/Skull Crushers

- Internal rotation + Bicep Curls

- Internal rotation + Wide bicep curls

- Internal rotation + Hammer Curls

- Internal rotation + Chest Press

- Internal rotation + Hug A Tree

- Internal/external + Elbow Taps

- Internal/external + Triceps Presses/Skull Crushers

- Internal/external + Bicep Curls

- Internal/external + Wide bicep curls

- Internal/external + Hammer Curls

- Internal/external + Chest Press

- Internal/external + Hug A Tree

- Pilates V toes with heel lower/lift combo + Elbow Taps

- Pilates V toes with heel lower/lift combo + Triceps Presses/Skull Crushers

- Pilates V toes with heel lower/lift combo + Bicep Curls

- Pilates V toes with heel lower/lift combo + Wide bicep curls

- Pilates V toes with heel lower/lift combo + Hammer Curls

- Pilates V toes with heel lower/lift combo + Chest Press

- Pilates V toes with heel lower/lift combo + Hug A Tree

- Parallel toes adducted with heel lower/lift

- Parallel toes adducted with heel lower/lift combo + Elbow Taps

- Parallel toes adducted with heel lower/lift combo + Triceps Presses/Skull Crushers

- Parallel toes adducted with heel lower/lift combo + Bicep Curls

- Parallel toes adducted with heel lower/lift combo + Wide bicep curls

- Parallel toes adducted with heel lower/lift combo + Hammer Curls

- Parallel toes adducted with heel lower/lift combo + Chest Press

- Parallel toes adducted with heel lower/lift combo + Hug A Tree]


[Tempo and Range Elements in Footwork:

- Normal tempo + In an inch out an inch

- Normal tempo + 1/3 press out

- Normal tempo + 1/3 in from the top

- Normal tempo + Riding an elevator

- Normal tempo + Full range

- Normal tempo + Half range

- Double tempo + In an inch out an inch

- Double tempo + 1/3 press out

- Double tempo + 1/3 in from the top

- Double tempo + Riding an elevator

- Double tempo + Full range

- Double tempo + Half range

- Half tempo + In an inch out an inch

- Half tempo + 1/3 press out

- Half tempo + 1/3 in from the top

- Half tempo + Riding an elevator

- Half tempo + Full range

- Half tempo + Half range

- Three count out one count in + In an inch out an inch

- Three count out one count in + 1/3 press out

- Three count out one count in + 1/3 in from the top

- Three count out one count in + Riding an elevator

- Three count out one count in + Full range

- Three count out one count in + Half range

- One count out three count in + In an inch out an inch

- One count out three count in + 1/3 press out

- One count out three count in + 1/3 in from the top

- One count out three count in + Riding an elevator

- One count out three count in + Full range

- One count out three count in + Half range]


[Bridges, Bridge Combinations:

- Hinge + Heels/arches parallel

- Hinge + Heels/arches pilates V

- Hinge + Heels/arches wide 2nd

- Hinge + Toes parallel

- Hinge + Toes pilates V

- Hinge + Toes wide 2nd

- Articulated + Heels/arches parallel

- Articulated + Heels/arches pilates V

- Articulated + Heels/arches wide 2nd

- Articulated + Toes parallel

- Articulated + Toes pilates V

- Articulated + Toes wide 2nd

- Hinge up/articulation down + Heels/arches parallel

- Hinge up/articulation down + Heels/arches pilates V

- Hinge up/articulation down + Heels/arches wide 2nd

- Hinge up/articulation down + Toes parallel

- Hinge up/articulation down + Toes pilates V

- Hinge up/articulation down + Toes wide 2nd

- Articulate up/hinge down + Heels/arches parallel

- Articulate up/hinge down + Heels/arches pilates V

- Articulate up/hinge down + Heels/arches wide 2nd

- Articulate up/hinge down + Toes parallel

- Articulate up/hinge down + Toes pilates V

- Articulate up/hinge down + Toes wide 2nd]


[Bridges, Bridge Locations And Props:

- Reformer bar, Marches

- Reformer bar bridge and press high

- Reformer bar bridge and press low

- Reformer bar, Ball squeeze pyramid (one less squeeze every bridge)

- Reformer bar, Ball between ankles

- Reformer bar, Magic circle around ankles

- Reformer bar, Magic circle crown over knees

- Reformer platform

- Reformer platform, Marches

- Reformer platform, Ball squeeze pyramid (one less squeeze every bridge)

- Reformer platform, Ball between ankles

- Reformer platform, Magic circle around ankles

- Reformer platform, Magic circle crown over knees

- Mat, feet on box, Marches

- Mat, feet on box, Ball squeeze pyramid (one less squeeze every bridge)

- Mat, feet on box, Ball between ankles

- Mat, feet on box, Magic circle around ankles

- Mat, feet on box, Magic circle crown over knees

- Mat, feet on bosu

- Mat, feet on bosu, Marches

- Mat, feet on bosu, Ball squeeze pyramid (one less squeeze every bridge)

- Mat, feet on bosu, Ball between ankles

- Mat, feet on bosu, Magic circle around ankles

- Mat, feet on bosu, Magic circle crown over knees

- Mat, shoulders on bosu

- Mat, shoulders on bosu, Marches

- Mat, shoulders on bosu, Ball squeeze pyramid (one less squeeze every bridge)

- Mat, shoulders on bosu, Ball between ankles

- Mat, shoulders on bosu, Magic circle around ankles

- Mat, shoulders on bosu, Magic circle crown over knees

- Feet on TRX, Marches

- Feet on TRX, Ball squeeze pyramid (one less squeeze every bridge)

- Feet on TRX, Ball between ankles

- Feet on TRX, Magic circle around ankles

- Feet on TRX, Magic circle crown over knees

- Feet on chair pedal low

- Feet on chair pedal low, Marches

- Feet on chair pedal low, Ball squeeze pyramid (one less squeeze every bridge)

- Feet on chair pedal low, Ball between ankles

- Feet on chair pedal low, Magic circle around ankles

- Feet on chair pedal low, Magic circle crown over knees

- Feet on chair pedal high

- Feet on chair pedal high, Marches

- Feet on chair pedal high, Ball squeeze pyramid (one less squeeze every bridge)

- Feet on chair pedal high, Ball between ankles

- Feet on chair pedal high, Magic circle around ankles

- Feet on chair pedal high, Magic circle crown over knees]


[Single Leg bridges:

- Heels parallel

- Toes parallel

- Heels pilates v

- Toes pilates v]


[Single Leg bridges, gesture leg:

- Bicycle

- Table top

- Open/close opposite arm & leg

- Balance magic circle on straight leg toe

- Single leg lower and lift

- Single leg rockette kick

- Single leg circle small

- Single leg circle big

- Develope

- Single leg calf raise]


[Single Leg footwork:

- Heels parallel

- Toes parallel

- Heels Pilates V

- Toes Pilates V]


[Single Leg footwork, gesture leg:

- Bicycle

- Thread the needle over

- Thread the needle under

- Thread the needle over & under

- Single leg lower and lift

- Single leg rockette kick

- Single leg circle small

- Single leg circle big

- Develope

- Single leg calf raise]


[Abs, Supine Hands In Straps:

- Lower and lift + Feet lightly resting on the foot bar

- Lower and lift + Feet in tabletop

- Lower and lift + Single leg stretch

- Lower and lift + Double leg stretch

- Lower and lift + Leg lower and lift

- Lower and lift + Scissors

- Lower and lift + Beats

- Lower and lift + Crisscross

- Lower and lift + Open close

- Lower and lift + Leg circle

- Lower and lift + Frogs

- Lower and lift + Windmill

- Lower and lift + Helicopter

- Lower and lift + Toe taps

- Lower and lift with chest lift + Feet lightly resting on the foot bar

- Lower and lift with chest lift + Feet in tabletop

- Lower and lift with chest lift + Single leg stretch

- Lower and lift with chest lift + Double leg stretch

- Lower and lift with chest lift + Leg lower and lift

- Lower and lift with chest lift + Scissors

- Lower and lift with chest lift + Beats

- Lower and lift with chest lift + Crisscross

- Lower and lift with chest lift + Open close

- Lower and lift with chest lift + Leg circle

- Lower and lift with chest lift + Frogs

- Lower and lift with chest lift + Windmill

- Lower and lift with chest lift + Helicopter

- Lower and lift with chest lift + Toe taps

- Tricep press + Feet lightly resting on the foot bar

- Tricep press + Feet in tabletop

- Tricep press + Single leg stretch

- Tricep press + Double leg stretch

- Tricep press + Leg lower and lift

- Tricep press + Scissors

- Tricep press + Beats

- Tricep press + Crisscross

- Tricep press + Open close

- Tricep press + Leg circle

- Tricep press + Frogs

- Tricep press + Windmill

- Tricep press + Helicopter

- Tricep press + Toe taps

- Tricep press with chest lift + Feet lightly resting on the foot bar

- Tricep press with chest lift + Feet in tabletop

- Tricep press with chest lift + Single leg stretch

- Tricep press with chest lift + Double leg stretch

- Tricep press with chest lift + Leg lower and lift

- Tricep press with chest lift + Scissors

- Tricep press with chest lift + Beats

- Tricep press with chest lift + Crisscross

- Tricep press with chest lift + Open close

- Tricep press with chest lift + Leg circle

- Tricep press with chest lift + Frogs

- Tricep press with chest lift + Windmill

- Tricep press with chest lift + Helicopter

- Tricep press with chest lift + Toe taps

- Tricep tap + Feet lightly resting on the foot bar

- Tricep tap + Feet in tabletop

- Tricep tap + Single leg stretch

- Tricep tap + Double leg stretch

- Tricep tap + Leg lower

- Tricep tap + Leg lower and lift

- Tricep tap + Scissors

- Tricep tap + Beats

- Tricep tap + Crisscross

- Tricep tap + Open close

- Tricep tap + Leg circle

- Tricep tap + Frogs

- Tricep tap + Windmill

- Tricep tap + Helicopter

- Tricep tap + Toe taps

- Tricep tap with chest lift + Feet lightly resting on the foot bar

- Tricep tap with chest lift + Feet in tabletop

- Tricep tap with chest lift + Single leg stretch

- Tricep tap with chest lift + Double leg stretch

- Tricep tap with chest lift + Leg lower and lift

- Tricep tap with chest lift + Scissors

- Tricep tap with chest lift + Beats

- Tricep tap with chest lift + Crisscross

- Tricep tap with chest lift + Open close

- Tricep tap with chest lift + Leg circle

- Tricep tap with chest lift + Frogs

- Tricep tap with chest lift + Windmill

- Tricep tap with chest lift + Helicopter

- Tricep tap with chest lift + Toe taps

- Salute + Feet lightly resting on the foot bar

- Salute + Feet in tabletop

- Salute + Single leg stretch

- Salute + Double leg stretch

- Salute + Leg lower and lift

- Salute + Scissors

- Salute + Beats

- Salute + Crisscross

- Salute + Open close

- Salute + Leg circle

- Salute + Frogs

- Salute + Windmill

- Salute + Helicopter

- Salute + Toe taps

- Salute with chest lift + Feet lightly resting on the foot bar

- Salute with chest lift + Feet in tabletop

- Salute with chest lift + Single leg stretch

- Salute with chest lift + Double leg stretch

- Salute with chest lift + Leg lower and lift

- Salute with chest lift + Scissors

- Salute with chest lift + Beats

- Salute with chest lift + Crisscross

- Salute with chest lift + Open close

- Salute with chest lift + Leg circle

- Salute with chest lift + Frogs

- Salute with chest lift + Windmill

- Salute with chest lift + Helicopter

- Salute with chest lift + Toe taps]


[Abs, Mat Abdominals On Top Of The Reformer:

- Head down, pressing through hands + Feet lightly resting on bar

- Head down, pressing through hands + Feet lightly resting on bar, knee folds

- Head down, pressing through hands + Legs in table top

- Head down, pressing through hands + Single leg stretch

- Head down, pressing through hands + Double leg stretch

- Head down, pressing through hands + Scissors

- Head down, pressing through hands + Frog table top

- Head down, pressing through hands + Frog extensions

- Head down, pressing through hands + Leg lower & lift

- Head down, pressing through hands + Cross cross

- Head down, pressing through hands + Open close

- Head down, pressing through hands + Beats

- Head down, pressing through hands + Helicopter

- Head down, pressing through hands + Toe taps

- Head down, pressing magic circle to thighs + Feet lightly resting on bar

- Head down, pressing magic circle to thighs + Feet lightly resting on bar, knee folds

- Head down, pressing magic circle to thighs + Legs in table top

- Head down, pressing magic circle to thighs + Single leg stretch

- Head down, pressing magic circle to thighs + Double leg stretch

- Head down, pressing magic circle to thighs + Scissors

- Head down, pressing magic circle to thighs + Frog table top

- Head down, pressing magic circle to thighs + Frog extensions

- Head down, pressing magic circle to thighs + Leg lower & lift

- Head down, pressing magic circle to thighs + Cross cross

- Head down, pressing magic circle to thighs + Open close

- Head down, pressing magic circle to thighs + Beats

- Head down, pressing magic circle to thighs + Helicopter

- Head down, pressing magic circle to thighs + Toe taps

- Chest lift with magic circle behind head + Feet lightly resting on bar

- Chest lift with magic circle behind head + Feet lightly resting on bar, knee folds

- Chest lift with magic circle behind head + Legs in table top

- Chest lift with magic circle behind head + Single leg stretch

- Chest lift with magic circle behind head + Double leg stretch

- Chest lift with magic circle behind head + Scissors

- Chest lift with magic circle behind head + Frog table top

- Chest lift with magic circle behind head + Frog extensions

- Chest lift with magic circle behind head + Leg lower & lift

- Chest lift with magic circle behind head + Cross cross

- Chest lift with magic circle behind head + Open close

- Chest lift with magic circle behind head + Beats

- Chest lift with magic circle behind head + Helicopter

- Chest lift with magic circle behind head + Toe taps

- Chest lift with hands behind head + Feet lightly resting on bar

- Chest lift with hands behind head + Feet lightly resting on bar, knee folds

- Chest lift with hands behind head + Legs in table top

- Chest lift with hands behind head + Single leg stretch

- Chest lift with hands behind head + Double leg stretch

- Chest lift with hands behind head + Scissors

- Chest lift with hands behind head + Frog table top

- Chest lift with hands behind head + Frog extensions

- Chest lift with hands behind head + Leg lower & lift

- Chest lift with hands behind head + Cross cross

- Chest lift with hands behind head + Open close

- Chest lift with hands behind head + Beats

- Chest lift with hands behind head + Helicopter

- Chest lift with hands behind head + Toe taps

- Chest lift with magic circle in hands + Feet lightly resting on bar

- Chest lift with magic circle in hands + Feet lightly resting on bar, knee folds

- Chest lift with magic circle in hands + Legs in table top

- Chest lift with magic circle in hands + Single leg stretch

- Chest lift with magic circle in hands + Double leg stretch

- Chest lift with magic circle in hands + Scissors

- Chest lift with magic circle in hands + Frog table top

- Chest lift with magic circle in hands + Frog extensions

- Chest lift with magic circle in hands + Leg lower & lift

- Chest lift with magic circle in hands + Cross cross

- Chest lift with magic circle in hands + Open close

- Chest lift with magic circle in hands + Beats

- Chest lift with magic circle in hands + Helicopter

- Chest lift with magic circle in hands + Toe taps

- Chest lift with pilates zombie arms + Feet lightly resting on bar

- Chest lift with pilates zombie arms + Feet lightly resting on bar, knee folds

- Chest lift with pilates zombie arms + Legs in table top

- Chest lift with pilates zombie arms + Single leg stretch

- Chest lift with pilates zombie arms + Double leg stretch

- Chest lift with pilates zombie arms + Scissors

- Chest lift with pilates zombie arms + Frog table top

- Chest lift with pilates zombie arms + Frog extensions

- Chest lift with pilates zombie arms + Leg lower & lift

- Chest lift with pilates zombie arms + Cross cross

- Chest lift with pilates zombie arms + Open close

- Chest lift with pilates zombie arms + Beats

- Chest lift with pilates zombie arms + Helicopter

- Chest lift with pilates zombie arms + Toe taps

- Chest lift with pilates zombie arms + Hundreds

- Chest lift fingers to temples + Feet lightly resting on bar

- Chest lift fingers to temples + Feet lightly resting on bar, knee folds

- Chest lift fingers to temples + Legs in table top

- Chest lift fingers to temples + Single leg stretch

- Chest lift fingers to temples + Double leg stretch

- Chest lift fingers to temples + Scissors

- Chest lift fingers to temples + Frog table top

- Chest lift fingers to temples + Frog extensions

- Chest lift fingers to temples + Leg lower & lift

- Chest lift fingers to temples + Cross cross

- Chest lift fingers to temples + Open close

- Chest lift fingers to temples + Beats

- Chest lift fingers to temples + Helicopter

- Chest lift fingers to temples + Toe taps

- Chest lift holding the bar + Feet lightly resting on bar

- Chest lift holding the bar + Feet lightly resting on bar, knee folds

- Chest lift holding the bar + Legs in table top

- Chest lift holding the bar + Single leg stretch

- Chest lift holding the bar + Double leg stretch

- Chest lift holding the bar + Scissors

- Chest lift holding the bar + Frog table top

- Chest lift holding the bar + Frog extensions

- Chest lift holding the bar + Leg lower & lift

- Chest lift holding the bar + Cross cross

- Chest lift holding the bar + Open close

- Chest lift holding the bar + Beats

- Chest lift holding the bar + Helicopter

- Chest lift holding the bar + Toe taps

- Chest lift with rotation + Feet lightly resting on bar

- Chest lift with rotation + Feet lightly resting on bar, knee folds

- Chest lift with rotation + Legs in table top

- Chest lift with rotation + Single leg stretch

- Chest lift with rotation + Double leg stretch

- Chest lift with rotation + Scissors

- Chest lift with rotation + Frog table top

- Chest lift with rotation + Frog extensions

- Chest lift with rotation + Leg lower & lift

- Chest lift with rotation + Cross cross

- Chest lift with rotation + Open close

- Chest lift with rotation + Beats

- Chest lift with rotation + Helicopter

- Chest lift with rotation + Toe taps

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Feet lightly resting on bar

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Feet lightly resting on bar, knee folds

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Legs in table top

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Single leg stretch

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Double leg stretch

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Scissors

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Frog table top

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Frog extensions

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Leg lower & lift

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Cross cross

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Open close

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Beats

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Helicopter

- Chest lift and hold with 3 breaths, breath one come up, breath 2 come up one more inch, breath one widen and flatten core + Toe taps]


[Planks:

- Ballet barre, Plank hold

- Ballet barre, Pilates push up

- Ballet barre, Jackrabbit

- Ballet barre, Pike to plank

- Ballet barre, Control back percussive/superman pulses

- Ballet barre, Quadruped hover

- Ballet barre, Twisted plank

- Ballet barre, Side plank

- Ballet barre, Side plank hip dip

- Ballet barre, Side plank thread a needle

- Hands on box, Plank hold

- Hands on box, Pilates push up

- Hands on box, Jackrabbit

- Hands on box, Pike to plank

- Hands on box, Control back percussive/superman pulses

- Hands on box, Quadruped hover

- Hands on box, Twisted plank

- Hands on box, Side plank

- Hands on box, Side plank hip dip

- Hands on box, Side plank thread a needle

- Hands on bosu dome, Plank hold

- Hands on bosu dome, Pilates push up

- Hands on bosu dome, Jackrabbit

- Hands on bosu dome, Pike to plank

- Hands on bosu dome, Control back percussive/superman pulses

- Hands on bosu dome, Quadruped hover

- Hands on bosu dome, Twisted plank

- Hands on bosu dome, Side plank

- Hands on bosu dome, Side plank hip dip

- Hands on bosu dome, Side plank thread a needle

- Hands on black side bosu, Plank hold

- Hands on black side bosu, Pilates push up

- Hands on black side bosu, Jackrabbit

- Hands on black side bosu, Pike to plank

- Hands on black side bosu, Control back percussive/superman pulses

- Hands on black side bosu, Quadruped hover

- Hands on black side bosu, Twisted plank

- Hands on black side bosu, Side plank

- Hands on black side bosu, Side plank hip dip

- Hands on black side bosu, Side plank thread a needle

- Hands on carriage feet on platform, Plank hold

- Hands on carriage feet on platform, Pilates push up

- Hands on carriage feet on platform, Jackrabbit

- Hands on carriage feet on platform, Pike to plank

- Hands on carriage feet on platform, Control back percussive/superman pulses

- Hands on carriage feet on platform, Quadruped hover

- Hands on carriage feet on platform, Twisted plank

- Hands on carriage feet on platform, Side plank

- Hands on carriage feet on platform, Side plank hip dip

- Hands on carriage feet on platform, Side plank thread a needle

- Hands on carriage feet on bar, Plank hold

- Hands on carriage feet on bar, Pilates push up

- Hands on carriage feet on bar, Jackrabbit

- Hands on carriage feet on bar, Pike to plank

- Hands on carriage feet on bar, Control back percussive/superman pulses

- Hands on carriage feet on bar, Quadruped hover

- Hands on carriage feet on bar, Twisted plank

- Hands on carriage feet on bar, Side plank

- Hands on carriage feet on bar, Side plank hip dip

- Hands on carriage feet on bar, Side plank thread a needle

- Hands on reformer foot bar, feet on floor, Plank hold

- Hands on reformer foot bar, feet on floor, Pilates push up

- Hands on reformer foot bar, feet on floor, Jackrabbit

- Hands on reformer foot bar, feet on floor, Pike to plank

- Hands on reformer foot bar, feet on floor, Control back percussive/superman pulses

- Hands on reformer foot bar, feet on floor, Quadruped hover

- Hands on reformer foot bar, feet on floor, Twisted plank

- Hands on reformer foot bar, feet on floor, Side plank

- Hands on reformer foot bar, feet on floor, Side plank hip dip

- Hands on reformer foot bar, feet on floor, Side plank thread a needle

- Hands on reformer foot bar, feet on carriage, Plank hold

- Hands on reformer foot bar, feet on carriage, Pilates push up

- Hands on reformer foot bar, feet on carriage, Jackrabbit

- Hands on reformer foot bar, feet on carriage, Pike to plank

- Hands on reformer foot bar, feet on carriage, Control back percussive/superman pulses

- Hands on reformer foot bar, feet on carriage, Quadruped hover

- Hands on reformer foot bar, feet on carriage, Twisted plank

- Hands on reformer foot bar, feet on carriage, Side plank

- Hands on reformer foot bar, feet on carriage, Side plank hip dip

- Hands on reformer foot bar, feet on carriage, Side plank thread a needle]


[Upper body, Springboard Upper Body Facing Away:

- Arm work + Lunge

- Reverse presentation + Lunge

- Reverse snow angel + Lunge

- Chess press + Lunge

- Punches + Lunge

- Hug a tree + Lunge

- Arms lower left + Lunge

- Overhead tricep parallel + Lunge

- Overhead tricep pyramid + Lunge

- Offering + Lunge

- Single arm offering + Lunge

- Single arm presentation + Lunge

- Single arm hug a tree + Lunge

- Single arm tricep + Lunge

- Arm work + Standing upright

- Reverse presentation + Standing upright

- Reverse snow angel + Standing upright

- Chess press + Standing upright

- Punches + Standing upright

- Hug a tree + Standing upright

- Arms lower left + Standing upright

- Overhead tricep parallel + Standing upright

- Overhead tricep pyramid + Standing upright

- Offering + Standing upright

- Single arm offering + Standing upright

- Single arm presentation + Standing upright

- Single arm hug a tree + Standing upright

- Single arm tricep + Standing upright

- Arm work + Half squat

- Reverse presentation + Half squat

- Reverse snow angel + Half squat

- Chess press + Half squat

- Punches + Half squat

- Hug a tree + Half squat

- Arms lower left + Half squat

- Overhead tricep parallel + Half squat

- Overhead tricep pyramid + Half squat

- Offering + Half squat

- Single arm offering + Half squat

- Single arm presentation + Half squat

- Single arm hug a tree + Half squat

- Single arm tricep + Half squat

- Arm work + Small plié

- Reverse presentation + Small plié

- Reverse snow angel + Small plié

- Chess press + Small plié

- Punches + Small plié

- Hug a tree + Small plié

- Arms lower left + Small plié

- Overhead tricep parallel + Small plié

- Overhead tricep pyramid + Small plié

- Offering + Small plié

- Single arm offering + Small plié

- Single arm presentation + Small plié

- Single arm hug a tree + Small plié

- Single arm tricep + Small plié

- Arm work + Small Plank

- Reverse presentation + Small Plank

- Reverse snow angel + Small Plank

- Chess press + Small Plank

- Punches + Small Plank

- Hug a tree + Small Plank

- Arms lower left + Small Plank

- Overhead tricep parallel + Small Plank

- Overhead tricep pyramid + Small Plank

- Offering + Small Plank

- Single arm offering + Small Plank

- Single arm presentation + Small Plank

- Single arm hug a tree + Small Plank

- Single arm tricep + Small Plank

- Arm work + Deep plank

- Reverse presentation + Deep plank

- Reverse snow angel + Deep plank

- Chess press + Deep plank

- Punches + Deep plank

- Hug a tree + Deep plank

- Arms lower left + Deep plank

- Overhead tricep parallel + Deep plank

- Overhead tricep pyramid + Deep plank

- Offering + Deep plank

- Single arm offering + Deep plank

- Single arm presentation + Deep plank

- Single arm hug a tree + Deep plank

- Single arm tricep + Deep plank]


[Upper body, Springboard Facing the Springboard:

- Chest expansion + Lunge

- Single arm chest expansion + Lunge

- Tricep press + Lunge

- Single arm tricep press + Lunge

- Chest expansion with cervical rotation + Lunge

- Tricep chest expansion combo + Lunge

- SideArm + Lunge<