This is one of my favorite Pilates Mat Workouts using a Prop, a chair. not a Wunda Chair or High Chair but a regular folding chair. You can use a folding chair, a dining room chair, a stool.
If you have back issues for which extension is contraindicated this is the workout for you. For the list of exercises in this workout go to my blog post at https://pilates.solutions/blog/f/weekly-workout-07112021---intermediate-mat
Add On Mat (Foundational) - The Add On Mat is one rep of each exercise but adding on an exercise each time. This workout will challenge your core strength plus your ability to remember the order of the mat exercises. To see a list of foundational exercises, go to my blog post at https://pilates.solutions/blog/f/weekly-workout---add-on-mat-07052021