Propulsion Pilates

6 Week Workout Program

Reformer

2 Yellow Springs or 1 Red and 1 Yellow Spring or 2 Yellow and 1 Blue
Footwork:
Heels Parallel 10
Toes Parallel 10
Calf Raises 10
Prancing 10

(Bold is possible variations to add in)
Elevated Prancing 10
Pilates stance 10
Hip lifts with legs extended in Pilates stance - 10
Elevated bridge in Pilates stance - 10
2nd Heels 10
2nd Toes 10
Calf Raises with out moving the bed -10
Elevated without moving the bed 10 - moving the bed 10


Hands in loops
100 - 10 Breath Cycles
Single leg stretch arm pull each side and then double - right - left - double - 5 reps Head Down and then 5 Head Up or 10 Head Up
Chest up - Diamond Legs (with little ball in between feet)- big arm circles 10 each way
Diamond Leg Lower and Lifts 10

Feet in Loops
Spine Stretch 3 to 5 reps
Inner Thighs - 10 Reps
Inner Thigh Circles in 2nd - 10 Each Way

Hands in Loops
Corkscrew - 10


1 Red or 2 Blue Springs
Elephant - 10
Long Stretch - 10 Reps

2 Blue or 1 Yellow and 1 Blue or 2 Yellow Springs
Scooter
10 parallel
10 externally rotated
10 externally rotated single arm
10 externally rotated single arm tippy toe

1 Blue Spring
Psoas Stretch


Arm Chair

Big Arm Circles - 10 Each Way
Swimming with Bar - 50 Reps
Twisting with Bar - 50 Reps
100 in a half Teaser - 10 Breath Cycles
Roll Up with Thoracic Extension - 10 Each Way


Wunda Chair

3 or 4
Front Pump - 10 Each Leg
Front Pump with Tendon Stretch - 10 Each Leg
Front Pump on Tippy Toe- 10 Each Leg
Front Pump on Tippy Toe with Tendon Stretch - 10 Each Leg

2
Seated Mermaid with extended lower leg - 5 Each Side with a 10 second hold on last rep
1 or single spring or no spring
Seated Twist with Undulation - 10 Each Side
3
Washer Women - small movement 10 reps 3 sets


Pilates Stick

Ankle Weights
Passe with externally rotated leg lower and lift - 10
Attitude inner thigh circles - 10 Each Way
Switch Legs
Can be done in a bridge position

Leg Springs
All in externally rotation
Single Leg Lower and Lift
Single Leg Lower - open to 2nd - close and lift
Passe 10 each way
Switch Legs

50 Crunches with Single Loop

Teaser with Foam Roller in hands - 10



Bosu

Arm cirlces with small weights - 10 Each Way
Spine Stretch with feet on Bosu - 10
Roll up with extension over Bosu
- Knees Bend Feet on Floor - 10
- Single Leg - 10 Each
- Teaser - 10
Skydiver
- Lift of Right Arm Right Leg - 10
- Lift of Left Arm Left Leg - 10
- Extend Right Arm and Right Leg and Lift - 10
- Extend Left Arm and Left Leg and Lift - 10
- Swimming 50 Reps