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  • Trap Bar Single Leg Deadlift

    Stand inside trap bar, lift one foot slightly off ground.
    Hinge hips back while lowering bar and extending free leg behind.
    Keep hips square and back neutral throughout movement.
    Drive through standing foot to return upright.

  • Pilates Hamtring Curls Prone

    Lie prone, attach straps to ankles, legs extended.
    Bend knees, pulling heels toward glutes.
    Keep hips pressed down and core engaged.
    Extend legs slowly back to start.

  • Pilates Scooter

    Stand beside reformer, one foot on carriage, one stable on floor.
    Press carriage back by extending moving leg.

  • Pilates Short Spine

    Lie supine, feet in straps, legs extended upward.
    Lift hips, rolling spine off carriage.
    Bend knees, bringing heels toward glutes overhead.
    Roll down slowly, extending legs to start.
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