The Complete Classical Pilates Apparatus Order

REFORMER — Complete Classical Order

1. Footwork (Toes / Arches / Heels / Tendon Stretch)

2. Hundred

3. Overhead

4. Coordination

5. Rowing Series — Into the Sternum / 90 Degrees / From the Chest / From the Hips / Shaving / Hug

6. 1st Long Box — Swan / Pull Straps / T / Backstroke / Teaser / Breaststroke / Hamstring Stretch / Horseback

7. Long Stretch Series — Long Stretch / Down Stretch / Up Stretch / Elephant / One Leg Elephant

8. Long Back Stretch

9. Stomach Massage Series — Round / Hands Back / Reach / Twist

10. Tendon Stretch / Tendon Stretch One Leg

11. Short Box — Round / Tall / Side / Twist / Around the World / Tree

12. Short Spine Massage

13. Semi Circle

14. Headstands

15. Chest Expansion

16. Thigh Stretch

17. Backbends

18. Arm Circles / Swakate

19. Snake / Twist

20. Headstands with Straps

21. Corkscrew

22. Tick Tock

23. Balance Control Off

24. 2nd Long Box — Grasshopper / Rocking / Swimming

25. Long Spine Stretch

26. High Bridge

27. Mermaid

28. Knee Stretches

29. Running

30. Pelvic Lift

31. Control Push Ups Front / Back

32. Star

33. Side Splits

34. Front Splits

35. Russian Splits

36. Russian Squat

TOWER / CADILLAC — Exercise List

There is no fixed order for the Cadillac and Tower. Exercises are organised by apparatus component.

Roll Down Bar:

Roll Down / Roll Down with Rotation / Roll Down One Arm / Arm Pulls / Chest Expansion / Shaving / Hug / Rowing variations / Teaser / Mermaid / Squats

Push Through Bar (top spring):

Roll Back / Roll Back with Rotation / Push Through / Swan / Swan Dive / Horseback / High Bridge / Back Bend / Hanging Back / Spine Stretch Forward

Push Through Bar (bottom spring):

Tower / Tower One Leg / Monkey

Leg Springs (supine):

Frog / Leg Circles / Bicycle / Walking / Beats / Scissors / Short Spine / Long Spine / Tower / Dolphin / Hip Lift

Leg Springs (prone / side):

Hip Lift Prone / Side Kicks / Inner Thigh

Arm Springs:

Chest Expansion / Arm Circles / Hug / Shaving / Serving a Tray / Zip Up / Butterfly / Rowing

Trapeze Bar:

Hanging / Hanging Back Flexion / Hanging Back Extension / Pull Ups / Upside Down

The Flying Squirrel (Advanced full-body extension

WUNDA CHAIR / COMBO CHAIR — Classical Order

1. Footwork — Toes / Arches / Heels / Tendon Stretch

2. Push Down

3. Swan

4. Swan One Arm

5. Teaser on Top

6. Mermaid Seated

7. Backward Arms

8. Arm Frog

9. Mermaid Kneeling

10. Horseback

11. Push Up Bottom

12. Snake Twist / Teaser Twist

13. Push Up Top

14. Tendon Stretch — Front / Side / Back / Combo

15. Mountain Climb Up / Side / Down

16. Pull Up

17. Table Top

18. Pull Up One Arm

19. Semi Circle on Floor

20. Flying Eagle

21. Front Balance Control (Going Up Front)

22. Side Balance Control (Going Up Side)

23. Corkscrew

24. Push Down One Arm Side

25. Frog Facing Chair

26. Spine Stretch Forward

27. Press Down Teaser (on floor)

28. Frog Facing Out

29. Pumping / Washer Woman

30. Leg Press Down — Front / Side / Back

31. Push Up Feet on Pedal

32. Star

LADDER BARREL — Classical Exercise List

Basic:

Ballet/Leg Stretches Front (using ladder) / Front / Front with Bent Leg / Side / Side with Bent Leg / Back / Back with Bent Leg

Intermediate:

Swan / Horseback / Backbend / Side Stretch

Short Box Series — Round Back / Flat Back / Side to Side / Twist / Around the World / Tree / Back Walkover

Side Sit Ups

Advanced:

Handstand / Jumping Off the Stomach