Sculpt and Empower: Wall Pilates for Women
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I. breathwork
1A: STANDING BREATHING
1B: THUNDERBOLT POSE
1C: RIBCAGE BREATHING
1D: BELLY BREATHING
1E: COMBINATION BREATHING
II. stretching
2A: LOOSENING UP
2B: PUPPY DOG WALL POSE
2C: PUPPY DOG STRETCH
2D: SIDE BEND STRETCH
2E: ARM FOLD TRICEP STRETCH
2F: FOREARM STRETCH
2G: WALL TORSO ROTATION
2H: STANDING BACKBEND
2I: WALL ROLL DOWN HANG
2J: STANDING TORSO TWISTS
2K: OUTER THIGH STRETCH
2L: COW POSE STRETCH
2M: SUPINE TORSO TWIST
2N: WALL CALF STRETCH
2O: ALTERNATE LEG STRETCH
2P: SITTING SPINE STRETCH
2Q: WALL STAFF POSE
2R: ANGLED CALF STRETCH
2S: FORWARD FOLD STRETCH
2T: STANDING QUAD STRETCH
2U: WALL QUAD STRETCH
2V: HIP FLEXOR STRETCH
2W: WALL STRADDLE POSE
2X: WALL HAPPY BABY POSE
2Y: WALL BUTTERFLY POSE
2Z: WALL GARLAND POSE
III. beginner
3A: LEG RAISE TO KICKBACK
3B: FRONT-TO-BACK LEG SWING
3C: SIDE-TO-SIDE LEG SWINGS
3D: WALL CALF RAISES
3E: STANDING LEG CIRCLES
3F: WALL FRONT LUNGE
3G: WALL SIDE LUNGE
3H: WIDE LEG PLIÉ
3I: PELVIC TILT LIFT
3J: CRISS CROSS ARM SWINGS
3K: SHALLOW WALL PUSH UP
3L: WALL PLANK
3M: WALL ANGEL ARMS
3N: ARM CIRCUMDUCTION
3O: ARM CIRCLE 100'S
3P: PENDULUM SWING
3Q: SUPINE WALL TOE TAPS
3R: SUPINE WALL TOE REACHES
3S: DOUBLE LEG BEND
3T: REACH THROUGH CRUNCH
3U: OBLIQUE ANKLE REACH
3V: WALL TAP TWIST
3W: SITTING SAW
3X: STANDING SAW
3Y: BENT LUNGE TOE TAP
IV. intermediate
4A: COBRA BEND TO PLANK
4B: WALKING DOWNWARD DOG
4C: WIDE WALL PUSH-UP
4D: WALL SIDE PLANK
4E: WALL PLANK LEG LIFTS
4F: WALL WARRIOR LEG LIFTS
4G: FLOOR PLANK
4H: KNEELING SUPERMAN
4I: KNEELING LATERAL KICK
4J: SUPINE LEG CIRCLES
4K: SUPINE WINDSHIELD WIPERS
4L: STANDING SIDE LEG RAISE
4M: WALL SPIDERMAN CLIMBS
4N: WALL FACING SQUATS
4O: WALL SIT
4P: WALL SIT PLIÉ
4Q: FORWARD TWIST LUNGE
4R: WALL BRIDGE PELVIC TILTS
4S: WALL BRIDGE WALKING
4T: WALL BUTTERFLY BRIDGES
4U: TUCK & POINT BRIDGING
4V: WALL ROLL-UP CRUNCH
4W: WALL BICYCLE CRUNCHES
4X: WALL TEASER PREP
4Y: LOW REACH WALL TEASER
V. advanced
5A: WALL PLANK
5B: WALL PLANK WALKING
5C: WALL PIKE
5D: PIKE TOE TAPS
5E: MOUNTAIN CLIMBERS
5F: BUTTERFLY DIPS
5G: WALL TRICEPS DIPS
5H: WALL SIT KICKS
5I: WALL SIT CRISS CROSS
5J: SIDE PLANK LEG LIFTS
5K: ROTATING PLANKS
5L: WALL TAP PLANKS
5M: SUPERMAN LIFT
5N: SWIMMING
5O: CONTROL BALANCE
5P: WALL ELBOW STAND
5Q: WALL HANDSTAND
5R: HANDSTAND LEG TUCKS
5S: PELVIC TILT TAP AND POINT
5T: ALL FOURS TAP AND POINT
5U: ONE HUNDREDS
5V: AB CRUNCH LEG CIRCLES
5W: AB CRUNCH PETERPAN LEGS
5X: AB CRUNCH SCISSOR KICKS
5Y: WALL TEASER
VI. COOLDOWN
6A: HAPPY BABY
6B: CHILD'S POSE
6C: CORPSE POSE
6D: VERTICAL LEG REST
6E: FOLD DOWN & ROLL UP
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