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Day 26: Full body

Day 26 of the free 28-day Wall Pilates challenge. Legs, glutes, chest, arms and core in one session. Yesterday was core; today the work moves to full body, so yesterday’s muscles get a rest.

Length
15 minutes
Week
4 of 4
Focus
Full body
You need
A wall
Wall Marching demonstration

Turn your sound on: a voice coaches every move. Prop your phone where you can see it.

Today’s session

11 moves with short rests between them. Tap any move for its full setup, form cues and easier and harder versions.

Warm-up

  1. Wall MarchingLift the knee without your back leaving the wall.45 s
  2. Wall AngelOnly as far up as your hands stay touching.45 s

Main set

  1. Standing Wall RotationTurn from your ribs. Hips stay facing forward.45 s
  2. Wall Knee DrivesDrive the knee to your chest, then straight back down.45 s
  3. Wall-Supported Reverse LungeStep straight back, not out to the side.45 s
  4. Wall AngelOnly as far up as your hands stay touching.45 s
  5. Wall SitWeight in your heels. Lift your toes to check.45 s
  6. Wall SquatKnees over your toes — don’t let them fall inward.45 s
  7. Wall Push-UpLower your chest to the wall, not your forehead.45 s
  8. Wall Glute PressPress from the glute. Squeeze at the top.45 s
  9. Standing Wall RotationTurn from your ribs. Hips stay facing forward.45 s
  10. Wall Knee DrivesDrive the knee to your chest, then straight back down.45 s
  11. Wall SitWeight in your heels. Lift your toes to check.45 s
  12. Wall Knee DrivesDrive the knee to your chest, then straight back down.40 s

Cool-down

  1. Wall Roll DownPeel down one bone at a time. Slower.40 s
  2. Wall Chest OpenerBreathe out into it. Never push into pain.50 s

All 28 days

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