This advanced exercise with the Roll Back Bar can be taught on the Cadillac and Tower. Not only does it strengthen the hip extensors. It also requires strong glutes, abdominals and the star of the show, spinal articulation.

Kneeling Water Wheel (Rolling In and Out)

This advanced exercise can be challenging, with a focus on spinal flexion and spinal extension. It engages multiple muscle groups, including glutes, core and upper body.

Push Through Spring From Above

1. Push Through Series

I’ve always said that the Push Through Bar is your dance partner. When I teach this series, that’s how I explain it to my students. This beautiful series is like a Ballet Grand Port de bras. If your body needs spinal flexion, extension and thoracic rotation this is the exercise for you.

2. High Bridge

Get ready to take your Bridging to the nest level with the High Bridge on the Tower, strengthening the back of the legs, arms and shoulders, offering the most wonderful stretch in the front of the body.

3. Parakeet (Mini Reverse Tower)

This advanced exercise works the whole posterior chain. It requires strong glutes, strong core, concentration and total control of the body.

4. Teaser

In my opinion, the Teaser is the most popular exercise in our Pilates repertoire. It can be performed on all Pilates apparatus. It requires core strength, balance, flexibility and spinal articulation. In this workshop today, we are going to be exploring many variations that will challenge you and leave you feeling satisfied.

Push Through Spring From Below

1. Tower

This advanced exercise is a favorite. The Back Stretch feels wonderful, and the glute work helps us lengthen from our seat. Many variations can be done with the single leg and a double leg and a few Ballet Passe Developpes.

2. Hip Opener

What a wonderful thing Joe did for us when he created The Hip Opener. It’s an excellent exercise and targets all the muscles around your hip, increasing flexibility

3. Roll Up

The Roll Up with the Bar spring from below can be performed in two ways, with the legs on the mat or with the legs rising to a teaser. It can also be done with a single arm.

Standing Arm Series

1. Boxing

So many of Joe Pilates’s exercises were created from his early training from boxing, gymnastics and martial arts. The movements and names remain the same.

2. Chest Expansion with a Lunge

Let’s take Chest Expansion to the next level. We all know that Chest Expansion is great for posture while targeting the upper body for strength and flexibility. So today let’s have some fun and play with some choreography and challenge our balance.

3. Sword and Fencing

These two exercises are not just for the upper body. Of course, they require upper body strength and lower body support. So, the whole body works as a team.

Leg Springs

1. Airplane

Airplane can be performed on the Cadillac and Tower. This exercise requires full body engagement. If you want to talk about a full body exercise, this is an example. It requires a strong core, a strong back, strong glutes and lots of flexibility.

2. Magician

This advanced exercise is also known as Leg Springs in the Air. It can be done on the Cadillac and also the Tower. It has many variations to explore.

3. Leg Spring Series

This classical series makes our hips happy. The choreography will guide us into gliding, flexion, extension and rotation. Let’s move our hips the way they were meant to