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  • 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.

  • Pilates Single Leg Heel

    Lie on reformer, one heel on footbar, other leg extended.
    Press carriage out using working leg.
    Keep hips level and core engaged.
    Bend knee to return with control.

  • Cable Thruster

    Hold low cable handles at shoulder height with your feet shoulder-width apart.
    Squat down while keeping your chest raised and knees tracking outward.
    Stand powerfully and press both handles overhead until your arms are extended.

  • Kettlebell Single Arm Hang Clean And Press

    Hold kettlebell just above knee with slight bend in hips and knees.
    Explosively pull kettlebell to shoulder, catching it in a partial squat.
    Stand tall and press kettlebell overhead until arm is fully extended.
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