Session 3 · Week 3

Strength Flow

✦ Week 3 ⏱ 20 min All levels

Program progressSession 3 of 4

Today’s session: 5 moves

Hundred Prep

80 pumps

Lie on your back, curl up, and bring your legs to tabletop.,Extend your arms and begin pumping with control.,Inhale for 5 pumps, exhale for 5 pumps.,This week you are building toward the full 100. Stay focused.,If you need a break, pause your arms but keep your legs in position.,Draw your belly button in and keep your lower back grounded.,Your neck should feel supported by your core, not strained.,You are stronger than you were two weeks ago. Trust that.

Single Leg Stretch

8 each side

Curl up and draw one knee in while extending the other leg.,Exhale with each switch.,This week, aim for a lower extended leg (closer to the floor).,Only lower the leg if your back stays completely stable.,Keep your upper body still. All the movement happens in your legs.,Find a rhythm that feels flowing and controlled.,Your hands guide your knee, they do not pull it.,Imagine you are cycling through water: smooth and steady.

Roll-Up Prep

6 reps

Lie flat on your back with arms reaching overhead.,Inhale to reach your arms to the ceiling.,Exhale and begin curling up, tucking your chin and peeling your spine off the mat.,Roll up as far as you can with control. You may not come all the way up yet.,Inhale at the top of your range.,Exhale to roll back down, placing each vertebra on the mat one at a time.,Use a towel behind your thighs for assistance if needed.,The goal is articulation, not height. Each vertebra moving independently matters more than sitting all the way up.

Swan Prep

6 reps

Lie face down with your hands beside your shoulders.,Legs together, tops of feet pressing into the mat.,Inhale and begin lifting your chest off the mat using your back muscles.,Your hands are there for support, not to push you up.,Exhale and lower back down with control.,Keep your neck long. Look at the floor just ahead of you, not up at the ceiling.,Squeeze your glutes gently to protect your lower back.,Think of lengthening your spine forward and up, not just crunching backward.

Bird Dog

8 each side

On all fours, hands under shoulders, knees under hips.,Find your neutral spine and engage your core gently.,Exhale and extend your right arm forward and left leg back simultaneously.,Reach in opposite directions, creating length through your whole body.,Hold for a breath, feeling the stability in your center.,Inhale and return to the start position with control.,Your hips should stay level. Imagine balancing a cup of tea on your lower back.,Alternate sides, moving with intention and steadiness.

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Pink Pilates Tip

Three weeks in and you are flowing. This is what progress feels like.

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Session 3: Strength Flow | The Pink Pilates Starter Kit