4 springs. Headrest up.
10 reps each foot position - out on the inhale, in on the exhale
Foot Position Sequence:
Pilates V - balls of the feet on footbar, heels lifted, knees no more the shoulder width
Bird on a Perch - legs together
Heels - legs together
Heels Lower Lift next page
Reminders: The footwork is done in neutral spine with engaged abs. In Pilates V, the lift of the heels helps engage the inner thigh and pelvic floor. Go for length -- both on the inhale and the exhale. Make sure the whole leg is working, especially the back of the leg -- this is not just a quad exercise. Press the backs of the arms into the mat.