The exercises sequences are:
Roll Backs with Arm Lifts & Twist, Single Leg Stretch & Scissor Combo, Roll Backs with Arm Openings, Diamond Openings, Roll Backs with Leg Slides, Toe Dip 4-minute Challenge, Roll Backs with Clock Circles & Toe Dips & Single Leg Stretch 7-minute challenge.

The focus is:
Roll Backs: Spinal flexion & rotation, lower abdominal endurance & hip flexors.
Toe Dips, Single Leg Stretch, Scissors & Diamond Openings: Spinal flexion & rotation, abdominal endurance, pelvic stability & hip disassociation.

This sequence is suitable for:
Low-risk apparently healthy intermediate level Pilates Matwork instructors and students.

You will need:
A Mat.

This series is a combination abdominal sequences from various Matwork Classes at Pilates Moves & Emergy Pilates studios.