I’ve used these Pilates Springboard sequences many times before. Feel free to use as is or add your own flair.

To learn more about the Pilates Springboard, check out Springboard 101.

Standing Series 1

A. Squats

Stand, facing springboard; use yellow springs with a triangular handle in each hand; place springs at 6 to 10

  • Roll Down
  • Squats while holding handles + elbow flexion
  • Squat while holding handles + elbow flexion: step to the side, to start position to other side
  • Squat while holding handles + elbow flexion + row
  • Squat while holding handles + elbow flexion + row to one side with torso rotation    } these two rowing exercises involve the upper body but make the emphasis on the legs and the torso

B. Lunges

Stand, facing springboard; use yellow springs with a triangular handle in each hand; place springs at 6 to 10

  • start in a squat and step back into a lunge, return to the squat and repeat on the other side; keep elbows flexed throughout
  • hold a lunge and do a row
  • hold a lunge and lower back knee down and up
  • hold a lunge with arms forming a barrel shape in front of the torso; rotate torso left and right

2. Seated Roll Back Series

Sit down facing springboard; use yellow spring with roll bar; place springs at 4, 5, or 6

  • roll back
  • roll back + straight leg lift (60º off ground)
  • roll back + little pulses forward and back to target abs and articulate spine
  • roll back and arch up to sitting
  • arch back and arch up
  • arch back and roll up
  • port au bras
  • roll back with straight leg raise (60º off ground)

3. Leg Spring Series 

Lie with head towards springboard; use purple springs with loops; place springs on 4 or 5; hands hold bar at base of springboard

  • sagittal arcs
  • sagittal arcs + point and flex of feet
  • lateral arcs
  • lateral arcs with turn out
  • lateral arcs parallel
  • lateral arcs turning in and out
  • leg circles
  • scissors
  • walking

4. Quadruped Series – right leg

Get onto hands and knees in quadruped with head towards springboard; use single purple spring with loop around right foot; place spring on 4 to 6

  • hip and knee extension and flexion
  • hip extension
  • hip extension + spine extension then into hip flexion and spine flexion
  • hip extension + circles

5. Tall Kneeling Series

Turn to face springboard; loop loops around elbows and hold forearms with hands

  • thigh stretch
  • thigh stretch + lift and lower arms
  • thigh stretch + slight rotation left and right

6. Mat Work Supine Series

Release springs, lie on back facing springboard

  • ab curl
  • ab curl + table top legs
  • ab curl + table top legs and slight leg slide forward and back
  • roll up
  • open leg rocker balance
  • bridge
  • bridge + pelvic rotation
  • bridge + lower and lift pelvis

7. Mat Work Prone Series

Roll over face down

  • robot arms
  • v arms
  • prone spine extension
  • prone spine extension + rotation

 8. Quadruped Series – left leg

Get onto hands and knees in quadruped with head towards springboard; use single purple spring with loop around left foot; place spring on 4 to 6

  • hip and knee extension and flexion
  • hip extension
  • hip extension + spine extension then into hip flexion and spine flexion
  • hip extension + circles

9. Standing Series 2

Stand facing away from the springboard; hold triangular handles in hands; use yellow springs; place springs so they are shoulder height for the individual

  • tree hugs
  • punches
  • lateral arm arcs
  • breast stroke
  • roll down (keep hands in the loops directed towards the floor)

Release loops at bottom of roll down, bend the knees and lower down to lie supine on the mat

10. Supine Cool Down

  • SI joint release (knee to chest)
  • lateral arm sweep
  • lateral arm arcs + breathing