Jayu Pilates

Long Box Plank Series ✨

Set up:
Place the long box on the floor next to the reformer. 1 white spring.
One forearm on the box, the other hand on the carriage.

1. Press the carriage in & out.
2. Add rotation to a side plank, reaching the carriage arm up to the ceiling.

Modification:
Keep one or both knees down if holding the plank with knees lifted is too challenging.

Form Check✔️

• Keep the shoulders stacked and avoid sinking into the supporting arm.
• Stay connected through the core to prevent the hips from dropping.
• Move the carriage with control.

Use this strap flow for your class ✨

✔️ Keep the carriage pulled out and avoid letting it move while you’re exercising — except the last exercise!

Glute Targeting Series 🍑 (Beginner Version)

Here’s a beginner-friendly version of the last one!

Set up: No springs.
Stand between the rails with one foot on the carriage, knee down.
Standing leg bent, torso slightly hinged forward, hands on the box.
For arm work, you can add light weights if you want extra challenge.

Form Check ✔️

• Keep a slight forward hinge and stay connected through your core and glutes.
• Lift the leg from the glutes, not the lower back.
• Move the carriage leg with control — no swinging.
• When you move your arms, keep engaging the glutes and abdominals.

Glute Targeting Series 🍑

Set up: No springs.
Place the box on the front of the rails (footbar side).
Stand between the rails with one foot on the carriage, knee down.
Standing leg bent, torso slightly hinged forward, hands on the box.
For arm work, you can add light weight if you want extra challenge.

Form Check ✨
• Keep a slight forward hinge and stay connected through your core and glutes.
• Lift the leg from the glutes, not the lower back.
• During rotation, let the pelvis and torso turn while the standing knee stays facing the box — rotate through the hip joint, not the knee or ankle.
• Move the carriage leg with control — no swinging.
• Press into the box, round the spine, and let the carriage move as the leg lifts.
• Keep the shoulders relaxed — don’t sink into them or overload the wrists.
• Keep more body weight in the standing foot, grounding from heel to toes — not in the shoulders or wrists.

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Standing Series — Add this to your class 🤭✨

Set up: 1 blue spring (medium spring), standing and facing the reformer.

Form Check ✅

Exercise 1:
• The standing leg stays stable — push through the carriage leg.

Exercise 2:
• Move through the standing leg while keeping the carriage leg engaged.

Exercise 3:
• Rotate through the spine and maintain alignment.

Exercise 4:
• Side bend without rotating through the spine.

Sneak peek of my class👀

Standing Pole Series ✨

Set up: 1 blue spring, facing the reformer, pole in a short strap (vertical).

Exercises:
1. Wide squats
2. Wide squats + spine rotation
3. Single-heel lift pulses

Form Check ✔️
• Keep the carriage pulled out — engage the obliques to prevent spine rotation and keep the arms stable.
• During spine rotation (Exercise 2), rotate through the spine rather than pulling with the arms, and keep the opposite knee aligned and stable.
• When lifting the heel (Exercise 3), avoid rolling the foot out — keep pressing through the big toe.



aberdeenpilates

Pole Series in Straps ✨

Set up: 1 💙spring, pole in straps

1. Bicycle
2. Pole leg lift & lower (both feet on the pole)
3. Leg extension + ab prep (both feet on the pole)
4. Hundred

Form Check✅
• Your hips aren’t hiking when you bend and stretch the legs (Exercise 1)
• Your tailbone stays down — avoid swinging through the lower back (Exercise 2)
• When you bend and stretch the legs, keep the tailbone heavy and prevent the knees from collapsing into the chest