Exercise – High double leg stretch

STARTING POSITION

Begin in a balance position, seated on the sit bones with the spine elongated and upright and pelvis in neutral position. The legs are adducted together in a tabletop position with pointed feet. The arms are extended forward, reaching toward the ankles, while the scapulae remain stabilized to ensure upper body control. Keep the head aligned with the shoulders.

MOVEMENT

Inhale — Roll the spine down into thoracic flexion, simultaneously extending arms and legs into an open-V position as low as possible while maintaining an imprinted spine and thoracic flexion. The arms reach overhead, and the legs extend to approximately 65° or lower, depending on core control. Keep the abdominal engaged to ensure stability and prevent excessive arching. Maintain head alignment, keeping a fist-sized distance between the chin and chest.

Exhale — Activate the abdominals to initiate a controlled spinal roll-up, returning to the balanced starting position. Simultaneously, flex both knees back into a tabletop position while circling the arms in a controlled motion from overhead to the sides, returning forward toward the ankles.

Maintain flow and precision, ensuring core activation and full-body coordination throughout the movement.

Perform 4–10 repetitions with controlled and flow motion.

Abdominal strength and endurance in spinal motion
Trunk stabilization during dynamic spine and limb movement
Hip flexors, extensors, and adductors engagement
Shoulder flexors and extensors activation
Back muscle strength for controlled spinal articulation
Breath coordination

Strengthening the abdominals and back muscles.
Enhancing spinal control and dynamic core stability.
Improving trunk and pelvic alignment during movement.
Increasing endurance and control of the shoulder girdle.
Developing hip mobility and strength.
Refining intermuscular coordination between the limbs and axial skeleton in flexion and extension.
Promoting proper breathing mechanics to support spinal stability.

Maximize control during the spinal roll-down and roll-up, ensuring that the limb coordination facilitates spinal motion.
Maintain an imprinted spine in thoracic flexion and a neutral spine in the starting position, avoiding lumbar lordosis or abdominal bulging.
Stabilize the scapulae, avoiding excessive protraction of the shoulders.
Lower the legs and arms only as far as core control is maintained—prioritize trunk stability over range of motion.
In thoracic flexion, ensure the inferior border of the shoulder blades remains lifted off the floor.
Coordinate arm and leg movements smoothly with proper breathing techniques.

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MAT EXERCISES

HIGH DOUBLE LEG STRETCH

HIGH DOUBLE LEG STRETCH

ADVANCED

STARTING POSITION

MOVEMENT

KINETICODE® PILATES CERTIFICATION

MAT EXERCISES

HIGH DOUBLE LEG STRETCH

HIGH DOUBLE LEG STRETCH

ADVANCED

STARTING POSITION

MOVEMENT

MENTOR EXERCISE REVIEW REGISTRATION

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LECTURE REGISTRATION

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LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

KPM STUDENT HANDBOOK

COURSE PRICING

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COURSE STRUCTURE

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