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Complete Flow 1.5 - 1.10

The document provides instructions for a Pilates mat and reformer workout routine. It includes exercises like footwork on an Exo Chair with different spring resistances, bridging variations on a springboard with feet straps, planks and arm exercises on the reformer facing the mirror and straps, and leg exercises in the straps with optional weights. The routine finishes with stretches like foot circles, hamstring stretches, and butterfly stretches.

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Katelyn Sanchez
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179 views5 pages

Complete Flow 1.5 - 1.10

The document provides instructions for a Pilates mat and reformer workout routine. It includes exercises like footwork on an Exo Chair with different spring resistances, bridging variations on a springboard with feet straps, planks and arm exercises on the reformer facing the mirror and straps, and leg exercises in the straps with optional weights. The routine finishes with stretches like foot circles, hamstring stretches, and butterfly stretches.

Uploaded by

Katelyn Sanchez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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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

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