Complete Pilates

💪 MASTER THIS MOVE: TENDON STRETCH GYMNAST 💪

🤸‍♀️This one is a BIG movement! Tendon stretch gymnast brings together hamstring length, arm strength and control on the reformer.
We’re starting by breaking it down into stages so you can build confidence before putting it all together.

💪 ROLL DOWN: with one red and one yellow spring, stand into the fronts of your feet as you tip your hips up towards the ceiling. Keep hold of the bar, look between your legs and think about yawning out through the backs of your hamstrings. Bend your knees and sit yourself back down.

💪 SEATED FOOTWORK: from there, push your feet away and send the carriage out, just like seated footwork. Keep your collarbones wide, hands pressing slightly back, then bend your knees to bring the carriage all the way back in.

💪 TRICEP DIP PREP: press your legs away again, keep the carriage moving out, then slide your bottom off the bar. Stand into your hands, widen your sit bones and open across your collarbones. Bend your elbows into your dip, then push yourself back up and sit back down.

🤩 Now bring it all together!
Start in your roll down, then without sitting back down, send the carriage away. Keep pushing through the legs, widen your sit bones, bend at the elbows and open through your collarbones. Then pivot around your arms to bring your hips back up.

⚡This is a real full-body challenge, hamstrings, triceps, shoulders, core and coordination all working together!

⁉️Which part feels hardest for you, the roll down, the carriage push, or the tricep dip?