This is a short but powerful strength-focused Pilates flow — perfect as a stand-alone session or to pair with a warm-up.
We’ll mobilise the wrists, strengthen through controlled push-ups, flow through spinal work, and build glute + core strength in all-fours.

✨ No equipment needed — just a mat.
💪 Level: Intermediate / All Levels with modifications
🧍‍♀️ Taught by: Ruby Allen Pilates (formerly Ruby Radiant)
📍 Pilates Haven — Armagh, NI

Chapters:
00:00 Welcome & intro
00:36 Wrist warm-up push-ups (7 reps)
02:47 Child’s pose → spinal decompression
03:42 Cat–cow spinal articulation (6 rounds)
05:41 Side body stretch (R/L)
06:37 Down Dog walkouts + heel raises
08:39 Push-up plank holds & chest mobility
10:28 Prone back extensions (glutes soft, spine work)
12:08 All-fours right leg kicks + opposite arm reach
14:58 Flow through Down Dog & Chaturanga
16:58 Left leg kicks + opposite arm reach
19:11 Child’s pose close

Benefits:
• Strengthen wrists, shoulders & core
• Mobilise spine with control
• Build functional glute + back strength
• Great as a quick conditioning flow

Cues you’ll hear:
• “Claw your fingertips into the mat.”
• “Hollow dish under the belly.”
• “Keep glutes soft — spine does the work.”
• “Point of control — don’t rush.”

Join us in person:
Small-group Reformer & Mat Pilates at Pilates Haven (max. 5 beds = lots of personal attention)
💸 Drop-in £15
🌿 Intro Offer: £30 for any 3 classes
🔁 Auto-renew memberships available