TrainersEye · Session of the Day · Pilates · #108

Pilates Extension, Swan Lines & Posterior Slings

Swan, swimming and pulling-strap lines — extension without lumbar compression · Track · Athletic Dynamic (single-leg & tempo)

Target ≈ 55 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

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

Time__ : __

1	Box Breathingpelvic floor gently pre-set on the exhale — never gripped	10 lateral breaths
2	Band Pull-Apartchoose the pelvis: neutral or gently imprinted — then keep it	pelvic clock × 8
3	Bird Dogribs 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	Jackknife — lifted articulationpeel one vertebra at a time — no segment skips	× 8 + single-leg
2	Spine Stretch Forwardexhale on the effort — breath drives the movement	× 6
3	Rolling Like a Ballneck 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	Shoulder Bridge — single-leg kicksextension grows LONG, not high — pubic bone stays down	× 8 dynamic
2	Dart — posterior sling setreach through the crown as you lift — length before height	× 6
3	The Hundredribs knitted, waist long — the cylinder never bulges	× 8

Progression: Dynamic rule: single-leg and tempo variants only after the bilateral line is silent — pelvis dead level, no carriage wobble. Sliders replace glide work on the floor; stop at any SI or lumbar pinch.

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

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1	Swimming — opposite reach beatsextension grows LONG, not high — pubic bone stays down	× 6
2	Swan — sequential extensionreach through the crown as you lift — length before height	× 6 (or 3 breath-holds)
3	Pallof Pressrotate 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	Dead Hangsteady breathing rhythm	90 s
2	Hip Flexor Stretchsteady breathing rhythm	45 s/side
3	Box Breathingpelvic floor gently pre-set on the exhale — never gripped	4-4-4-4 · 2 min

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

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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.