Precision & Flow #2 (16 min)

Beginner 16 minutes
article rating 4.5/5 131

This session will work your thoracic column (upper spine) and strengthen your lower back to prevent back problems.

Approximate workout duration: 20 minutes

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Session exercises
  • 01
    Pilates positioning and breathing
  • 02
    Five press-ups level 2
  • 03
    Swan dive level 2
  • 04
    Single left leg kick level 2
  • 05
    Roll down level 2
  • 06
    Five press-ups level 2
  • 07
    Swan dive level 2
  • 08
    Single right leg kick level 2
  • 09
    Roll down level 2
  • 10
    Kneeling lunge
  • 11
    Back stretch

Coach advice

"For the roll down, lower down to the point where you can keep your navel tightened to your spine and your core engaged. If you feel you have to swing your arms to come up or raise your heels off the floor, you've gone too far in the range of motion. Tighten up your movement to maintain the integrity of the position."
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