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  • 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.

  • Reverse Expansion Teardrops Inward Kneeling

    Kneel tall facing straps, arms slightly forward and elevated.
    Initiate movement from shoulder blades, drawing arms inward and down.
    Create small teardrop shape, keeping neck relaxed.
    Return to start smoothly, maintaining continuous tension.

  • Reverse Expansion Teardrops Outward Kneeling

    Kneel tall facing straps, arms forward and slightly elevated.
    Pull arms outward and down in a controlled teardrop pattern.
    Emphasize upper-back engagement, ribs stacked over pelvis.
    Return with control, maintaining steady breathing.

  • 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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