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  • Front Rowing Preps Second Position Seated

    Sit tall with legs extended, arms holding straps at chest height.
    Start with elbows bent, hands in front, palms facing in.
    Open arms wide to second position, squeezing upper back.
    Return with control, maintaining upright posture and steady strap tension.

  • Back Rowing Preps Roll Down With Obliques

    Sit tall with legs extended, arms holding straps at chest height.
    Rotate torso slightly, engaging obliques as you begin rolling back.
    Maintain rotation and bend elbows, keeping shoulders relaxed and spine controlled.
    Roll back up with control, returning to center without losing tension.

  • Long Stretch Plank Position

    Place hands on footbar, shoulders over wrists, legs extended long.
    Engage core and glutes, forming a straight line head to heels.
    Press heels back, protract shoulders slightly, neck neutral.
    Hold with steady breathing and full-body tension.

  • Pilates Teaser Prep

    Lie supine, knees bent, arms reaching toward thighs.
    Lift head, shoulders, and upper back off carriage.
    Reach forward while maintaining core engagement.
    Lower slowly back to starting position.
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