Session 11 · Full Expression
Full Body + Standing
Today’s session: 8 moves
Footwork series
Parallel, V-Position, Heels, Toes (10 each)Parallel, V-Position, Heels, Toes (10 each)
Frog
10 repsLie supine with feet in the straps, knees bent and turned out, heels together. Press legs out to straight and return. Springs: 1-2 medium (blue/green). A gentle way to introduce strap work while targeting the inner thighs and glutes.
Coordination
8 repsLie supine with arms in the straps, knees in tabletop. Curl your head and shoulders up while simultaneously extending your legs and pressing your arms down. Springs: 1 medium (blue/green). This exercise demands that everything works together at once.
Elephant
10 repsStand on the carriage with hands on the footbar, body folded forward in an inverted V position. Push the carriage back with your feet, keeping your arms and spine still. Springs: 2-3 heavy (red/black). A deceptively simple exercise that deeply targets the hamstrings and core.
Standing Lunge
8 each sideStand with one foot on the stationary platform and the other on the carriage. Press the carriage back into a lunge, then pull it in to return. Springs: 1-2 medium (blue/green). Builds functional leg strength and serious balance skills.
Scooter
8 each sideStand on the stationary platform with one foot, place the other foot on the carriage. Push the carriage back with the carriage foot while staying tall and stable on the standing leg. Springs: 1 medium (blue/green). One of the best glute exercises on the reformer.
Standing Calf Work
15 repsStand on the edge of the stationary platform with the balls of your feet on the edge and heels hanging off. Raise and lower your heels in a controlled motion. Springs: none needed (you are standing on the platform). A simple but effective way to build calf strength and ankle stability.
Mermaid
4 each side4 each side
Pink Pilates Tip
By the end of this week, you will know 30 exercises and be able to design your own sessions. That is incredible.