Pilates Chair workout - advanced beginner to intermediate

I use the Stott Pilates chair for this workout but it can be done on any Pilates chair that you have access to. I start with a heavy spring setting for footwork then lighten for rest of workout Footwork Frog back with triceps Hamstring curls/bridge from floor Frog lying flat Spine stretch forward Plank to side plank Prone- protract/retract, arm presses rotation prone , swan Cat from back Standing foot press- forward side crossover Cat front articulate and arm presses Mermaid side bends Torso press sitting/ reverse swan to teaser