Intermediate Exercise Order in Classical Pilates

Intermediate Mat

1. Hundred (10 reps)

2. Roll Up (6 reps)

3. Single Leg Circles (5 reps each leg)

4. Rolling Like a Ball (6 reps)

5. Single Leg Stretch (5-10 reps)

6. Double Leg Stretch (5-8 reps)

7. Single Straight Leg Stretch (5-10 reps)

8. Double Straight Leg Stretch (5-8 reps)

9. Criss Cross (2-3 reps)

10. Spine Stretch Forward (5 reps)

11. Open Leg Rocker (4 reps)

12. Cork Screw (3 reps)

13. Saw (3 reps)

14. Neck Roll (1 rep)

15. Single Leg Kick (5-8 reps)

16. Double Leg Kick (2-4 reps)

17. Neck Pull (6 reps)

18. Side Kicks (Front&Back: 5-10 reps/ Up&Down: 5 reps/ Circles: 5 reps)

19. Teaser (3 reps)

20. Seal (6 reps)

Homework Link: https://youtu.be/QBJjJQ_K3DI

Intermediate Reformer

1. Footwork (Toes-Arches-Heels-Tendon Stretch) - 4 springs/ 10 reps

2. Hundred - 4 springs/ 10 reps

3. Short Spine - 2 springs/ 5 reps

4. Coordination - 2 springs/ 5 reps

5. Long Box Series

   Pull Straps - 1 spring/ 3 reps

   T Straps - 1 spring/ 3 reps

   Backstroke - 2 springs/ 5 reps

   Teaser - 1 spring/ 3 reps

6. Short Box Series - 2 springs

   Hug /3-5 reps

   Straight /3-5 reps

   Side to Side /3 reps

   Twist & Reach /3 reps

   Tree /3 reps

7. Long Stretch Series - 2 springs

   Long Stretch /3-5 reps

   Down Stretch /3 reps

   Up Stretch /5 reps

   Elephant /10 reps

8. Stomach Massage Series

   Round - 4 springs/ 10 reps

   Flat - 3 springs/ 10 reps

   Reach - 2 springs/ 4 reps

   Twist - 2 springs/ 2 reps

9. Semi Circle - 2 springs/ 3 reps each way

10. Frog & Leg Circles - 2 springs/ 5 reps

11. Kneeling Knee Stretches (Round-Arched-Knees off) - 2 springs/ 10 reps

12. Running - 4 springs/ 10 reps

13. Pelvic Lift - 4 springs/ 10 reps

14. Side Splits - 2 springs/ 3 reps

15. Front Splits - 2 springs/ 3 reps