The exercise segments are:
Warm Ups; Abdominal Endurance & Spinal Flexion I; Pelvic Bridge Variations & Stretches; Pelvic Stability, Leg Circles & Stretches; Abdominal Endurance & Spinal Flexion II; Spine Extension Sequence; Push Ups Sequence; Side Kneeling Glutes Sequence; Side Waist Sequence & Stretch.

This class is suitable for:
Low-risk apparently healthy intermediate-advanced Pilates Matwork instructors & students.

You will need:
A Mat, Swiss Ball & a Long Foam Roller.

This class is broken down into 9 mini-workouts that may be watched separately (Warm Ups through to and including Part 8) if you prefer to pick and choose your focus.