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Romanian deadlift hinge with glider sliding leg back
Knee drive in and out while hinged forward
Low hold hinge with repeated knee in and out
Single slow hinge with knee drive
Side leg abduction with glider
Lateral flexion side to side while leg abducted
Torso rotation right and left with leg extended
Leg slide out to the side
Cross the sliding leg in front
Reverse sliding lunge behind
Sliding leg circle backward
Slide out to side
Cross in front
Two reverse lunges
Back circle with glider
Reach arms overhead and roll down to floor
Slide legs back into plank position
Knee tuck toward chest
Return to standing with roll up
Plank slide back and forward
Double knee tucks
Pike lift (hips up into pike)
Return to plank and roll up to standing
March in place
Chassé forward and back
Side-to-side lunges
Box step
Side taps
Two taps followed by a basic step
Grapevine step
Jump up and step behind
Alternating step-behind pattern
Slow stomp
Walk backward
Single knee lift to the front
Single knee lift to the side
Knee repeater (three knees)
Pony step
Grapevine repetition within combination
March in place to finish the sequence
Kneeling hip abduction with band
Knee draw in and press out
Leg lift up and down while band is trapped
Hip extension from all fours
Hip extension with controlled leg lift
Hip abduction sweep to the side
High row with band
Close grip row
Wide row
Shoulder press with band
Alternating single-arm shoulder press
Pec deck chest press (arms open and close)
Lateral raises with crossed band
Bent-over reverse fly for posterior delts
Single-arm bicep curls
Reverse lunge with band anchored under front foot
Lunge with band on shoulders
Lunge with hip hinge
Lunge with hip extension lean
Step together warm-up: The routine begins with a simple step together movement to establish rhythm and prepare the body for the sequence.
Grapevine with hamstring curl: Perform a grapevine step to the side followed by a hamstring curl at the corner, then repeat on the opposite side to build coordination.
Forward and backward chassés: Two chassé steps travel forward followed by marching steps, then two chassés travel backward to return to the starting position.
Box step with side lunges: A box step pattern is added, followed by two side lunges to increase lower-body engagement and introduce directional movement.
Alternating chassé directions: Chassé to the right, then to the left, occasionally angled toward the corner to create variety in the choreography.
Single knee lifts: Single knee lifts are introduced into the combination, alternating sides to add light cardio intensity.
Rock step with quick out-in feet: A rock step is followed by a fast “quickie” foot movement where the feet move out and back in quickly.
Step behind variation: A step-behind movement is combined with the quick out-in pattern to create another small combination.
Stomp forward and march: A slow stomp forward is followed by marching steps to reset the rhythm.
Jump and walk back finish: The routine finishes with a jump forward and a controlled walk back, then transitions to a step-touch cooldown.
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Resources If you’d like support with marketing, sales, social media, and business growth, you’re very welcome to join my Supporters Group. Click here to find out more. Join
Welcome to the Fitness Pilates Newsletter I hope you are well. I have lots of new masterclasses and courses coming up, both online and in person, over
