Pilates Strength and Flexibility Routine

Difficulty: Hard

Contra-indications: non-kneelers, lumbar disc injury, wrist pain (adaptation possible), pregnancy, hypertension.

Relaxation Position:

• Spine Curl x 4

Relaxation Position - Legs up:

• Pelvic Tuck x 8
• Toe Taps Tucked x 8
• Abdominal Curl Up x 8
• Double Leg Stretch x 8
• The Rocking Chair

Prone:

• The Dart x 8

Standing:

• Toe Rise / Squat x 8
• Leg Lifts and Pulses 123 x 8
• Side Stretch
• Roll Down x 4
• Downward Facing Dog

4 Point Kneeling:

• Planks (and shoulder strength) 123
• Thread the Needle x 8
• The Cat Stretch / Quadriceps Stretch x 4
• Kneeling Gluteal Muscle Stretch 

Sitting:

• Assisted Rotation
• QL Stretch
• Hip Opener
• Cobbler Pose
• Ankle Mobility