Pilates Apparatus

Review for Skills Exam Reformer Exercsies

Exercise

Springs

Footwork- External Rotation

Toes (High Heels)
Footwork- External Rotation
Open Heels
Footwork- Prances in
Parallel
Coordination

3 Red

Foot Bar
Placement
High

3 Red

High

3 Red

High

1 Red

Down

Short Box Round Back

All
Springs
All
Springs
2 Reds or
Red/Blue
1 Red

Down

Short Box Side Over

Legs in Straps Frog
Bottom Lift/Bridging with
the extension

Down
Down
High or
Low

Supine Arms
Extension/Flexion
Supine ArmsAdduction/Abduction

1 Red

Down

1 Red

Down

Side Split Abduction

Red/Blue

Down

Side Split Adductors

Blue or
Yellow

Down

Breathing

Repetitions

Exhale to push out- Inhale to

come in
Exhale to push out- Inhale to
come in
Alternate Breathing

Exhale to round up Open legs

with inhale Close legs with
Exhale (3 times) lay down in
chair on inhale
Exhale to roll back Inhale to
hold Exhale to roll up
Inhale bending over into the
well Exhale to neutral
Exhale to push out Inhale to
come in
Exhale to round up Inhale to
hold Exhale to Push out
Inhale come in Exhale roll
down
Exhale to lower the arms
Inhale to lift them to the ceiling
Exhale to lower the arms
Inhale to lift the arms to
shoulder height
Exhale push out Inhale come
back
Inhale push out Exhale come
in

6
6

4
4 each side
6
6

4
4

4 each side
4 each side