Pilates Apparatus

Review for Skills Exam – Reformer Exercsies

Exercise Springs Foot Bar Placement

Breathing Repetitions

Footwork- External Rotation Toes (High Heels)

3 Red High Exhale to push out- Inhale to come in

6

Footwork- External Rotation Open Heels

3 Red High Exhale to push out- Inhale to come in

6

Footwork- Prances in Parallel

3 Red High Alternate Breathing 6

Coordination 1 Red Down Exhale to round up – Open legs with inhale – Close legs with Exhale (3 times) lay down in

chair on inhale

6

Short Box – Round Back All Springs

Down Exhale to roll back – Inhale to hold – Exhale to roll up

4

Short Box – Side Over All Springs

Down Inhale bending over into the well – Exhale to neutral

4 each side

Legs in Straps – Frog 2 Reds or Red/Blue

Down Exhale to push out – Inhale to come in

6

Bottom Lift/Bridging with the extension

1 Red High or Low

Exhale to round up – Inhale to hold – Exhale to Push out – Inhale come in – Exhale roll

down

6

Supine Arms – Extension/Flexion

1 Red Down Exhale to lower the arms – Inhale to lift them to the ceiling

4

Supine Arms- Adduction/Abduction

1 Red Down Exhale to lower the arms – Inhale to lift the arms to

shoulder height

4

Side Split – Abduction Red/Blue Down Exhale push out – Inhale come back

4 each side

Side Split – Adductors Blue or Yellow

Down Inhale push out – Exhale come in

4 each side