Advanced Exercise Order in Classical Pilates

Advanced Mat

1. Hundred (10 reps)

2. Roll up (6 reps)

3. Roll over (3 reps)

4. Single Leg Circle (5 reps)

5. Rolling Like A Ball (6 reps)

6. Single Leg Stretch

7. Double Leg Stretch

8. Single Straight Leg Stretch

9. Double Straight Leg Stretch

10. Criss Cross

11. Spine Stretch Forward (5 reps)

12. Open Leg Rocker (3 reps)

13. Corkscrew (3 reps)

14. Saw (3 reps)

15. Neck Roll (1 rep)

16. Swan Dive (3 reps)

17. Single Leg Kicks

18. Double Leg Kicks

19. Neck Pull (6 reps)

20. Scissors

21. Bicycle

22. Shoulder Bridge

23. Spine Twist (3 reps)

24. Jack Knife (3 reps)

25. Side Kicks

26. Teaser (3 reps)

27. Boomerang (3 reps)

28. Cancan/ Hip Circles

29. Swimming

30. Leg Pull Down

31. Leg Pull Up (3 reps)

32. Kneeling Side Kicks

33. Mermaid (3 reps)

34. Snake (2 reps)

35. Twist (2 reps)

36. Rocking (6 reps)

37. Crab (3 reps)

38. Balance Control (2 reps)

39. Push Ups (3 reps)

40. Seal (6 reps)

Advanced Reformer

1. Footwork

2. Hundred

3. Overhead

4. Rowing Series (Into Sternum-90 Degree-From the chest-From the hips-Shaving-Hugging)

5. Long Box Series (Swan-Pull Straps-T Straps-Backstroke-Teaser-Breaststroke-Horse)

6. Short Box Series (Hug-Flat-SidetoSide-Twist&Reach-Tree-SideSitUps)

7. Long Stretch

8. Down Stretch

9. Up Stretch

10. Elephant

11. Arabasque

12. Long Back Stretch

13. Stomach Massage Series

14. Tendon Stretch

15. Short Spine

16. Semi-Circle

17. Chest Expansion

18. Thigh Stretch

19. Arm Circles

20. Swakatee

21. Snake/Twist

22. Mermaid

23. Corkscrew/TicToc

24. Balance Control

25. 2nd Long Box Series (Grasshopper-Rocking-Swimming)

26. Long Spine

27. Kneeling Knee Stretches

28. Running

29. Pelvic Lift

30. Control Push Up Front/Back

31. Star

32. Side Splits

33. Russian Splits

34. Big Splits

35. Jumping Board