SSU 2480 Sequence

Comes After: The Hundred

The Roll Up

Amount: The Hundred

10x breathing in for 5 counts and out for 5 counts

Picture: The Hundred

The Hundred

Come After: The Roll Up

Single Leg Circles

Amount: The Roll Up

3-5x “Pilates Sit Up”

Picture: The Roll Up

The Roll Up

Come After: Single Leg Circles

Rolling Like a Ball

Amount: Single Leg Circles

5x each direction, each leg cross the body down and up, then go down, across the body and up (finish with stretch)

Picture: Single Leg Circles

Single Leg Circles

Come After: Rolling Like a Ball

Single Leg Stretch

Amount: Rolling Like a Ball

6x massaging back, only roll to tips of shoulder blades

Picture: Rolling Like a Ball

Rolling Like a Ball

Come After: Single Leg Stretch

Double Leg Stretch

Amount: Single Leg Stretch

5-10x Alternating Legs

Picture: Single Leg Stretch

Single Leg Stretch

Come After: Double Leg Stretch

Single Leg Straight Stretch

Amount: Double Leg Stretch

5-10x “like a canoe” Inhale extend out, exhale come back in

Picture: Double Leg Stretch

Double Leg Stretch

Come After: Single Leg Straight Stretch

Double Leg Straight Stretch

Amount: Single Leg Straight Stretch

5-10x “scissors”

Picture: Single Leg Straight Stretch

Single Leg Straight Stretch

Come After: Double Leg Straight Stretch

Criss Cross

Amount: Double Leg Straight Stretch

5-10x lower, lower, exhale lift (hands under hips or behind head)

Picture: Double Leg Straight Stretch

Double Leg Straight Stretch

Come After: Criss Cross

Spine Stretch Forward

Amount: Criss Cross

5-10x “bicycle” hands behind head, alternating sides/legs

Picture: Criss Cross

Criss Cross

Come After: Spine Stretch Forward

Open Leg Rocker

Amount: Spine Stretch Forward

3-5x, inhale sit tall, exhale curl back with abdominals while keeping shoulders over hips

Picture: Spine Stretch Forward

Spine Stretch Forward

Come After: Open Leg Rocker

Corkscrew

Amount: Open Leg Rocker

6x inhale roll back, exhale rock back up to balance. Legs open, holding back of legs with hands

Picture: Open Leg Rocker

Open Leg Rocker

Come After: Corkscrew

Saw

Amount: Corkscrew

3x each direction. Lying down on back, legs together Pilates stance in the air. Body stays stable on mat while legs circle

Picture: Corkscrew

Corkscrew

Come After: Saw

Neck Roll

Amount: Saw

3-5x both sides. Legs open, sitting tall, arms open to the side. Inhale sit up, exhale twist and reach

Picture: Saw

Saw

Come After: Neck Roll

Single Leg Kicks

Amount: Neck Roll

2xx each direction. On stomach, hands under shoulders. Inhale lift head and chest up, roll head down and around on both sides, lower back to mat. Repeat, starting on other side.

Picture: Neck Roll

Neck Roll

Come After: Single Leg Kicks

Double Leg Kicks

Amount: Single Leg Kicks

2-4x On stomach, arms in sphinx position. Inhale kick one leg 2x, exhale reach it out long. Repeat on other leg.

Picture: Single Leg Kicks

Single Leg Kicks

Come After: Double Leg Kicks

Neck Pull

Amount: Double Leg Kicks

2x each side. On stomach, hands behind back, legs long and together. Kick both legs 3x, extend legs and arms back, lift head and chest up, and turn head to second side as you lower back down onto mat

Picture: Double Leg Kicks

Double Leg Kicks

Come After: Neck Pull

Side Kick Series

Amount: Neck Pull

3-5x. On back, legs long and open in parallel position, hands behind head. Roll up to sitting tall, hinge over long legs, sit up tall and then roll back down onto mat.

Picture: Neck Pull

Neck Pull

Come After: Side Kick Series

Teaser 1

Amount: Side Kick Series

Lying on side, legs slightly diagonal forward, bottom hand/arm under head. 5x front/back, 5x up/down, 5x circles both direction. On stomach, leg beats 30x to go to second side

Picture: Side Kick Series

Side Kick Series

Come After: Teaser 1

Seal

Amount: Teaser 1

3x lying on back, legs in air 45 degrees Pilates stance. Roll up and back down while keeping legs still

Picture: Teaser 1

Teaser 1

Come After: Seal

Pilates Pushup

Amount: Seal

6x Holding under ankles with hands, inhale roll back and exhale rock back up. On last repetition, come to standing

Picture: Seal

Seal

Come After: Pilates Pushup

You’ve Done It!

Amount: Pilates Pushup

3x

Picture: Pilates Pushup

Pilates Pushup