TrainersEye · Session of the Day · Pilates · #002

Pilates The Hundred & Long-Lever Anti-Extension

Continuous IAP under long levers — hundred pumps, double-leg reach, teaser control · Track · Foundation (neutral vs imprint, light springs)

Target ≈ 50 minDate Body Weight Session RPE cap 7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Breath & centering · TA + pelvic floor · 5-7 min

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1	Box Breathingpelvic floor gently pre-set on the exhale — never gripped	10 lateral breaths
2	Box Breathingchoose the pelvis: neutral or gently imprinted — then keep it	pelvic clock × 8
3	Cat-Cowribs knitted, waist long — the cylinder never bulges	2 × 8

Phase 2 · Spinal Articulation & Decoupling8-10 min · vertebra by vertebra · imprint where flexion loads

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1	Roll-Up — vertebra by vertebrapeel one vertebra at a time — no segment skips	× 6 slow
2	Pelvic Curl — articulated bridgeexhale on the effort — breath drives the movement	× 6
3	Corkscrew — small controlled circlesneck long and easy — eyes on the knees, never crank the chin	× 5

Phase 3 · Primary Mat/Reformer Engine20-25 min · Reformer springs on card · no machine? use the band/slider option printed with each move

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1	The Hundredhundred: 5-count in, 5-count out — pump from the back of the arms	50 pumps
2	Ab Wheel Rolloutribs knitted, waist long — the cylinder never bulges	× 8
3	Hundred with Magic Circleneck long and easy — eyes on the knees, never crank the chin	× 6

Progression: Foundation rule: learn imprint vs neutral before load — ribs knitted, pelvic floor gently pre-set on every exhale. Reformer: lightest workable springs; floor: lightest band. Neck tension = head down or hands behind head.

Phase 4 · Extension, Rotation & Slings10-12 min · extension long not high · slings both sides

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1	Glute Bridgeextension grows LONG, not high — pubic bone stays down	× 6
2	Back Extensionreach through the crown as you lift — length before height	× 6 (or 3 breath-holds)
3	The Saw — rotate & reachrotate the ribs, anchor the pelvis — hips face forward	× 5/side

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Happy Babysteady breathing rhythm	60 s
2	Thread the Needleneck long and easy — eyes on the knees, never crank the chin	45 s/side
3	Box Breathingpelvic floor gently pre-set on the exhale — never gripped	10 slow 3D breaths

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

Athlete signature

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Control is the method — exhale on effort, cylinder never bulges, extension long not high; no machine? every reformer move on this card carries its band/slider conversion. Stop at any lumbar, SI or neck strain. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.