{"id":"8519fa85-422c-464c-b529-80b80f5732ab","title":"Wall Pilates","icon":"🧱","parent_id":null,"author":{"name":"Priya","initials":"P"},"category":{"id":"ce2e4170-4eea-4746-ba89-28b2efab4c7b","name":"Pilates","path":["Workouts","Pilates"]},"description":{"markdown":"A 15-minute Pilates sequence that uses a wall for support and resistance. Lie with your hips about a shin's length from the wall to begin.","html":"

A 15-minute Pilates sequence that uses a wall for support and resistance.

Lie with your hips about a shin's length from the wall to begin.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":540,"total_duration_in_seconds":540,"steps_count":9,"updated_at":"2026-05-28T21:42:31.770Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"ce6bfbf4-3a94-45d8-89a1-e08eadb81aa6","number":1,"title":"Wall roll-down","description":{"markdown":"Standing with your back against the wall, peel your spine off one vertebra at a time, then roll back up.","html":"

Standing with your back against the wall, peel your spine off one vertebra at a time, then roll back up.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"ae04bec2-f436-4dfa-b95d-c67d7f75f15a","number":2,"title":"Wall squat with arm raises","description":{"markdown":"Slide down into a wall sit and raise your arms overhead and back, slowly.","html":"

Slide down into a wall sit and raise your arms overhead and back, slowly.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"25a816c9-3407-47a3-ac1b-183009df8c6c","number":3,"title":"Wall bridge","description":{"markdown":"On your back, feet flat on the wall at knee height. Roll your hips up and down slowly.","html":"

On your back, feet flat on the wall at knee height. Roll your hips up and down slowly.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"29f9ae1f-fa65-4964-9d5a-cb35ef6d4b09","number":4,"title":"Single-leg wall bridge, left","description":{"markdown":"Hold the bridge with your left foot on the wall and your right leg pointing up.","html":"

Hold the bridge with your left foot on the wall and your right leg pointing up.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"5fc5afe3-6ed3-4505-b200-452dc483c521","number":5,"title":"Single-leg wall bridge, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"1b57a335-6192-498c-a774-89f1d140f1ca","number":6,"title":"Wall tabletop toe taps","description":{"markdown":"Feet on the wall with knees at 90°. Take one foot off at a time and tap it back.","html":"

Feet on the wall with knees at 90°. Take one foot off at a time and tap it back.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"f7eb2b0d-9548-4ad9-9b40-f274ecbbb197","number":7,"title":"Wall leg circles, left","description":{"markdown":"Right foot on the wall, circle your left leg in the air, both directions.","html":"

Right foot on the wall, circle your left leg in the air, both directions.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"1e16d2e1-eddc-4871-9308-abaf856d4f23","number":8,"title":"Wall leg circles, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"08a0b9d1-8f7e-4da6-bdd1-d2fbb8b68d15","number":9,"title":"Legs up the wall","description":{"markdown":"Scoot your hips to the wall, legs straight up it, and relax.","html":"

Scoot your hips to the wall, legs straight up it, and relax.

"},"duration_in_seconds":120,"video_start_in_seconds":null}]}

Routine complete