A segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration, eccentric control, and breathing under load. It’s the poster child for peel, don’t yank.
A prone thoracic extension series that teaches you to create axial length and segmental extension from the mid-spine while the pelvis stays heavy and...
Understanding the difference between Classical vs. Contemporary Pilates
The Chameleon of Core.