Exercise Series

Exercises that belong together, in the order they are taught — so progressions live as steps of one sequence instead of looking like unrelated pages.

Both Beginner 3 steps

Bridge Series

Spinal Articulation & Glutes

Floor bridge to single-leg and box variations, taught in this order: build segmental articulation and glute strength flat on the carriage, load one side, then take the same pattern onto the short box.

  1. 1 Glute Bridge Series
  2. 2 Single Leg Bridge
  3. 3 Short Box Series: Semi-Circle
Both Intermediate 9 steps

Feet in Straps Series

Leg Springs & Pelvic Stability

The feet-in-straps block in one teaching order, with the footbar and headrest at Medium throughout. The lighter 1 Green work comes first (circles, reverse press, lift and lower) because the legs move with the most support; change to 2 Green at step 4, where the feet press the straps away, and the block builds from there to the walking and bicycling patterns. Slow, controlled reps, pelvis still while the legs move.

  1. 1 Feet in Straps: Leg Circles
  2. 2 Feet in Straps: Reverse Leg Press
  3. 3 Feet in Straps: Lift & Lower
  4. 4 Feet in Straps: Leg Press
  5. + 5 more
Both Intermediate 3 steps

Quadruped Series

Core Stability & Cross-Body Control

Four-point kneeling as a progression, all on one setting (1 Green or 1 Yellow, footbar Down, headrest Down): hold the trunk still while the knees drive the carriage in, load a single leg, then reach the opposite arm and leg together. The carriage only travels as far as the trunk can stay braced.

  1. 1 Quadruped Knee Tucks
  2. 2 Quadruped Single Leg Stretch
  3. 3 Quadruped Bird Dog
Both Beginner 3 steps

Seated Arm Series

Scapular Control & Arm Strength

Three seated strap drills from the same seat and the same springs (1 Green or 1 Yellow, footbar Medium): lift the arms forward, draw them into a W, then extend the elbows. Shoulder setting comes first, then scapular retraction, then the triceps, and the carriage stays still throughout.

  1. 1 Seated Front Raises
  2. 2 W Raises
  3. 3 Seated Triceps Extension
Classical Intermediate 3 steps

Stomach Massage Series

Seated Press-Out & Spinal Articulation

The classical seated stomach massage in three parts, all on one setting (2-3 Red springs, footbar High, headrest Down): press the carriage out first with the spine rounded, then long and flat, then with rotation. The same press-out is re-taught each time so the abdominals, not the hip flexors, drive the carriage.

  1. 1 Stomach Massage: Round Back
  2. 2 Stomach Massage: Flat Back
  3. 3 Stomach Massage: Twist