Session 6 · Build Your Vocabulary
Full Week 2 Flow
Today’s session: 8 moves
Footwork series
Parallel, V-Position, Heels, Toes (8 each)Parallel, V-Position, Heels, Toes (8 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.
Leg Circles
6Lie supine with feet in the straps, legs extended to the ceiling. Draw circles with both legs together, opening wide and sweeping down before returning to the top. Springs: 1 medium (blue/green). This opens the hip joints and challenges core stability through range.
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.
Knee Stretches Round Back
10 reps10 reps
Kneeling Arm Work
10 repsKneel on the carriage facing the straps, holding the handles. Pull the straps to your sides, engaging your arms and core to stay stable in the kneeling position. Springs: 1 medium (blue/green). A great introduction to kneeling work on the reformer.
Mermaid
4 each side4 each side
Cool-down
breathingbreathing
Pink Pilates Tip
Your vocabulary of exercises is growing. By Friday you will notice movements connecting together.