Exercises and variations included;

Standing
Rolldowns
Squats
Wide leg squats
Side reach
Pilates stance waist twist
Seated
Mermaid
Spine twist
Side lying
Lift and Lower
Oyster
Relaxation
Knee folds
Hamstring stretch
Point and Flex
Ankle circles
Climb a tree
Spine curl
Ribcage closure
Starfish
4 point kneeling
Table top
Roll up to standing