Session 8 · Flow and Connect
Upper Body + Core
Today’s session: 8 moves
Footwork Parallel
10 repsPress the carriage out with both feet parallel on the footbar, extending to full leg length and returning with control. Springs: 3-4 heavy (red/black). This is the foundation of all reformer work and the first exercise you should learn.
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.
Arm Circles
8Lie supine with arms in the straps, arms extended to the ceiling. Draw circles with your arms, opening wide to the sides and sweeping down toward your hips before returning overhead. Springs: 1 light-medium (yellow/blue). A wonderful way to open the chest and mobilise the shoulders.
Chest Expansion
10 repsLie supine with arms in the straps extended overhead. Press arms down by your sides in a sweeping motion, then return with control. Springs: 1 medium (blue/green). Excellent for posture, opening the chest, and strengthening the back of the arms.
Rowing Into the Sternum
8 repsSit tall on the carriage facing the straps, holding the handles. Pull the straps toward your chest (sternum), squeezing the shoulder blades together, then release with control. Springs: 1 medium (blue/green). Builds a strong, open upper back and improves seated posture.
Rowing from the Hips
8 repsSit tall on the carriage facing the straps. Round forward from the hips, then open the arms wide as you roll back up to seated. Springs: 1 light (yellow/white). This combines spinal articulation with shoulder opening for a full upper body experience.
Long Stretch
6 reps6 reps
Mermaid
4 each side4 each side
Pink Pilates Tip
You are no longer learning individual moves. You are building flowing sessions. That is a big shift.