Script for Pilates Legs - Spring on the Springboard

Good afternoon - today we will be focusing on the lower body using the springboard.

We are using the purple spring at 4 or 5.

Bring the ball with you and we are placing the ball on your left Achilles region, which is between your calf and heel.

Lay supine with head toward the Springboard,

Grab the right loop and put your right foot in the loops.

Hands holding onto the bottom bar. Pelvis and spine neutral.

We will be starting with Lower and Lift.

The key point is pressing down the ball and balance as you work other foot lower and lift.

1. Inhale: Prepare your body and engage your core.

2. Exhale: Press down the ball through left heel, extending your right leg straight toward the ceiling. Keep your knees aligned with your toes.

3. Inhale: Slowly return to the starting position, controlling the movement as the springs draw your legs back in.

4. Repeat this 8 to 10 times, focusing on the muscle engagement in your thighs and glutes.

Bend and Stretch

Dorsiflex the ankles as the hip and knees flex toward the chest, simultaneously maintaining a neutral spine.

Extend the hips and knees to lengthen the legs back to a 45-degree angle, plantar flexing the ankles.

Open and Close

Leg circles

1. Inhale: Begin to draw circles with the leg against the spring.

2. Exhale: Reverse the direction of the circle, maintaining control and balance.

3. Perform 5 circles in each direction on both legs, focusing on the stability of your standing leg and alignment of your core.