Chair Pilates – Episode 3

Warm-Up:

• Alternating heel lifts + neck rotations + upper body stretch
• Wide leg roll-up/down + reverse direction + rotations
• Knees side to side + spine rotation
• Wide side lunge + spine rotations
• Side bends

Upper Body (With Weights):

• Bicep curls + V extensions (10x)
• Around the world (6x)
• Alternating front raises (6x)
• Shoulder press (10x)
• Book openers (10x)
• Tricep extensions (10x)

Core (Abs):

• “100” (50x in tabletop + 50x with legs extended)
• Single leg stretch (6x)
• Double leg lower (4x)

Prone (Strength & Mobility):

• Push-ups (10x)
• Pike + leg pedals
• Plank + leg curls (4x)
• Pike + leg pedals
• Pike into swan (3x)