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  • Midback Series Circles Inward

    Lay flat on carriage with arms toward the ceiling.
    Move arms out to a t-pose.
    Pull arms to your side, then raise arms back toward ceiling.

  • Pilates Single Arm Rotations Back Rowing Seated Row

    Sit tall, hold one strap, arm extended forward.
    Pull handle while rotating torso slightly.
    Keep hips stable and movement controlled.
    Return arm and torso to start.

  • Pilates Single Arm Back Rowing Seated Row

    Sit tall, hold one strap, arm extended forward.
    Pull handle toward torso, squeezing shoulder blade.
    Keep torso stable without rotation.
    Extend arm forward under control.

  • Pilates Back Rowing Seated Row

    Sit tall, legs extended, hold straps with arms forward.
    Pull handles toward torso, squeezing shoulder blades together.
    Keep chest lifted and spine neutral throughout.
    Extend arms forward under control.
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