POWERHOUSE
- Lean back on the Wall w/ feet slightly away from Wall in PILATES STANCE
- Flatten your back against the Wall reaching your tailbone toward the floor & crown of head toward ceiling
- SCOOP YOUR POWERHOUSE in & up to lengthen & stabilize your spine
- Reach your arms forward, parallel to the floor and shoulder-distance apart
ARM CIRCLES
Keeping your back pressed firmly against the Wall:
- Inhale your arms up & exhale to circle them around & down 3 times
- Reverse. Inhale your arms down & exhale to circle them around & up 3 times
ROLL DOWN
- Starting with a CERVICAL NOD, peel one vertebra at a time away from the Wall, stopping with your fingertips in line with the bottom of your knee caps (make sure your tailbone points down toward the bottom of the Wall & your navel lifts up & back to the top of the Wall
- HUG YOUR MIDLINE, SCOOP YOUR POWERHOUSE, & roll up one vertebra at a time.
- On the 3rd repetition, hang with relaxed arms & neck. Circle your arms 3 times in each direction
- Roll up to standing, pressing one vertebra at a time into the Wall
SQUATS
- Turn your feet into parallel & measure an additional foot length away from the Wall
- Bend your knees to slide down the Wall stopping with your legs parallel to the floor
- Press your back into the wall and the balls of your big toes, small toes, & center of your heels into the floor to slide back up the Wall. (option: Reach your arms forward when you squat & lower them when you return to standing
** 1-3lb weights are optional with the Wall series. Start with 1lb dumbbells