Starting springs: 2 reds + 1 blue
Prop: sitting box
Optional props: light set of weights

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide V, chest press arms | hold halfway little pulses in legs | hold halfway little pulses in arms, (2) heels on Pilates...

Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, feet parallel hip width distance, left leg in table top, add extension of left leg over foot bar as carriage comes into stopper | hold halfway, little pulses, (2)...

Starting springs: All springs
Props: sitting box, ball

Class notes:
1. Breathing, seated on carriage with feet on ground, all springs on (1) hands to rib cage, inhaling and exhaling into lungs, expanding and contracting rib cage
2. Gentle spinal movement, seated on carriage with feet on ground, ...

Starting springs: 2 reds + 1 blue
Props: magic circle, yoga strap, scarf, etc. (something to help stretch the hamstrings)

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, parallel hip width distance - slower tempo with a deep breath to movement connection, (2) hold half...

Starting springs: 2 reds + 1 blue
No props

Class notes:
1. Warm up footwork 2 reds (heavy) and 1 blue (medium) (1) arches on Pilates V (60 seconds)
2. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on, wide v (20 seconds); hold halfway, little pulses (10 seconds), (2) toes on feet parall...

Starting springs: 2 reds (heavier) or 1 red + 1 blue (lighter)
Reformer setup: headrest up
No props

Class notes:
1. Warm up: squats (60 seconds)
2. Side lying footwork right 2 reds (heavy) or 1 red (heavy) and 1 blue (medium) (1) foot externally rotated, heel on (20 seconds); hold halfway - cla...

Starting springs: 2 reds + 1 blue
Prop: jump board
Optional prop: ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) feet in wide v, add pulse when carriage is 1 inch from stopper, (2) Pilates V, add pulse when carriage is 1 inch from stopper, (3) feet parallel hip width distan...

Starting springs: 2 reds + 1 blue
Prop: jump board
Optional prop: light set of weights, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) feet wide v on jump board | add pulse when 1 inch from stopper, (2) Pilates V | hold halfway, little pulses, (3) feet parallel hip width di...

Starting springs: 2 reds + 1 blue
Props: bosu

Flow includes series that are not easily modifiable and require strong core control as well as a strong understanding of the reformer and Pilates principles in order to stay safe. It is assumed that you have extensive reformer experience, you do not ...

Starting springs: 2 reds + 1 blue
Prop: sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, Pilates V | hold halfway, march the legs, (2) toes on feet parallel hip width distance, marching footwork - press away, bring right leg to table top, place right foot ba...

Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, arches on, feet parallel | add pulse into ball when carriage comes into stopper | hold halfway - little pulses into ball | hold halfway - littl...

Starting springs: 2 reds + 1 blue
Prop: sitting box
Optional props: ball. Options will be given for anyone that does not have this prop

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on feet parallel hip width distance, (2) single leg with right heel on, extend left leg o...

Starting springs: 2 reds + 1 blue
Props: magic circle, sitting box

Class notes:
1. Footwork with circle 2 reds (heavy) and 1 blue (medium) (1) arches on parallel hip width distance, elbow tap arms with magic circle | hold halfway, little pulses in legs | hold halfway, little pulses into circle, ...

Starting springs: 2 reds + 1 blue
Optional props: light set of weights. Options will be given for anyone that does not have these props

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on feet parallel, elbow tap arms | hold halfway, march the legs | hold halfw...

Starting springs: 2 reds + 1 blue
Prop: sitting box
Optional props: light set of weights. Options will be given for anyone that does not have these props

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) heels on wide v, chest press arms | hold halfway, little pulses i...

Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees arches on feet parallel | hold halfway little pulses up and down | hold halfway little pulses into ball, (2) toes on, press in and out add calf ...

Starting springs: 2 reds + 1 blue
No props

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide V | hold halfway, little pulses, (2) feet parallel hip width distance, left heel on foot bar, right toes on foot bar | hold halfway, marching, (3) feet parallel hip width di...

Starting springs: 2 reds + 1 blue
Prop: ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) arches on feet parallel hip width distance, hands to ceiling with ball in hands add pulse into ball when legs extend | hold halfway, little pulses in legs, hold legs still, litt...

Starting springs: 2 reds + 1 blue
Prop: magic circle

Class notes:
1. Footwork with circle 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, hands to ceiling with circle in hands | add pulse with legs 1 inch from carriage | hold halfway, little pulses in legs | hold halfway, little pulses ...

Starting springs: 2 reds + 1 blue
Prop: ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel, arches on, option to add pulse 1 inch away from stopper, (2) heels on wide v, ball in hands, tricep press in arms, option to add 2 pulses into...

Starting springs: 2 reds + 1 blue
Optional props: sitting box, ball. Options will be given for anyone that does not have these props

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on, feet parallel hip width distance, (2) right leg in table top - single leg footwork with l...

Starting springs: 2 reds + 1 blue
Optional props: sitting box, light set of weights. Options will be given for anyone that does not have these props

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, chest press in arms | hold halfway, little pulses in...

Starting springs: 2 reds + 1 blue
Optional props: light set of weights, sitting box, ball. Options will be given for anyone that does not have these props

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on parallel hip width distance, elbow taps in arms | half...

Starting springs: 2 reds + 1 blue
Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, parallel hip width distance, (2) calf raises, (3) combine 1 & 2, (4) heels on, parallel hip width distance, (5) bring left leg into table top - single leg footwork, (6) br...