Building Intermediate flow, get to know the names and the springs. Then we can build more and more!

Footwork - 4: toes / arches / heels / tendon stretch

100 - no moving the reformer, curl high, stay steady!

Coordination : detailed steps, deep breathing.

Long Box : Pull Straps, T-Straps

Long Stretch Series : plank is Long stretch, DDown stretch back bend, Elephant

Stomach Series : Round, Flat back, Reach

Knee series : round/arch/off (all core, control the carriage)

Running (no knee locking, control the springs)

Pelvic Lift (all hammies, glutes, go slowly)

Kneeling Front Splits (low lunge slide it small)