35-Min. Athletic Full Body Reformer Flow | Level 2/3 Pilates for Strength, Control & Mobility

Описание: Welcome to your Athletic Full Body Flow, a 35-minute Level 2/3 reformer Pilates class that challenges your strength, control, and endurance while keeping your breath and body deeply connected.
We’ll begin by centering with spinal mobility and grounding breathwork, then move into dynamic sequences for the core, glutes, and back building strength through mindful movement and precise alignment.

This class blends athleticism with embodiment for a full-body, breath-led flow designed to activate, align, and elevate your energy.

📍 Class Details
Duration: 35 minutes
Level: Intermediate to Advanced (Level 2/3)
Equipment: Reformer + box
Spring setting: 1 red (medium)
Focus: Strength, control, mobility, and balance

⏱️ Timestamps
00 - 1:00 - Welcome + Breath Connection

1:00 - Spinal Mobility Warm-Up

4:05 - Core Activation: ½ Roll-back + Arm work series
Half roll-ups, tabletop marches, bicep curls and wide flies for deep core and upper-body engagement.

7:20 - Standing Athletic Series (Side A)
Squats, pulses, balance work, and calf raises to challenge strength and control.

13:00 - Standing Athletic Series (Side B)
Mirror the sequence to balance both sides of the body and refine alignment.

17:10 - Long Box Back Extension Series
Shoulder press, arm jumps and swan to strengthen posture and open the heart line.

20:20 - Short Box Side Overs (Right + Left)
Oblique strength and lateral line lengthening with mindful control and breath.

26:25 - Plank + Pike Series
Forearm and full planks with pike waves and controlled transitions to activate the whole body.

29:40 - Lunge + Hamstring Stretch
Dynamic lunges and lengthening work to release tension through hips and hamstrings.

32:25 Cool Down + Closing Breath
Integrate the work, restore the nervous system, and close with gratitude and grounding.

What You’ll Experience
Full-body strengthening with mindful control
Deep glute + core activation
Back extension + spinal mobility for posture
Athletic reformer sequences to challenge balance
Breath-led flow to connect body and mind


💖 If you enjoyed this class, please like, subscribe, and share with someone who loves a challenge grounded in mindful movement.
🌿 Explore more athletic reformer Pilates, mobility flows, and breath-led classes on the KW WELL YouTube Channel.
✨ Until next time, move well, be well, and live well from the inside out.