A Quick Peak at a Pilates Reformer Repetoire

The Pilates reformer is becoming very popular and something everyone wants to try. The Pilates reformer repetoire is basically from style to style of Pilates. Below is the essential and intermediate repetoire for the reformer based on Stott Pilates.

Essential Pilates Reformer Repetoire

Footwork

1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & lift

Second Position

1. Parallel
2. Laterally rotated
3. Medially rotated

Single Leg

1. One leg bent
2. bicycle
3. Single heel

Hundred

Bend & Stretch

1. Parallel
2. Laterally rotated
3. Medially rotated

Lift & Lower

1. Parallel
2. Laterally rotated

Adductor Stretch

Short Spine

1. Prep
2. Full

Mid Back Series

1. Triceps press
2. Straight down
3. Forty five degrees
4. Side
5. Circles

Back Rowing Preps

1. Plow
2. Open Elbows
3. Airplane
4. Biceps curls
5. Triceps
6. Roll-down
7. Roll-down with biceps curls
8. Roll-down with obliques

Side Arm Preps Sitting

1. Internal rotation
2. External rotation
3. Adduction
4. Abduction

Side Twist Sitting

Front Rowing Preps

1. Straight forward
2. Second position
3. Offering

Stomach Massage

1. Prep
2. Round back
3. Straight back

Long Box: Arms pulling Straps

1. Plow
2. Airplane
3. Triceps

Short Box

1. Round Back
2. Straight Back
3. Twist
4. Tree

Elephant

1. Round back
2. Straight back

Mermaid

Leg Circles

1. Parallel
2. Laterally Rotated
3. Medially rotated

Knee Stretches

1. Prep
2. Round Back
3. Straight Back

Running

Hip Lift

Hip Rolls

1. Prep
2. Full

Single Thigh Stretch

Side Splits

1. Abduction
2. Adduction

Intermediate Pilates Reformer Repetoire

• Footwork 1, 2, 3, 4, 5
• Second Position 1, 2, 3
• Single Leg 1, 2, 3, 4
• Hundred
• Bend & Stretch 1, 2, 3
• Short Spine
• Beats
• Frog
• Stag
• Coordination
• Back Rowing 1, 2
• Front Rowing 1, 2, 3, 4
• Stomach Massage 1, 2, 3, 4

• Long Box

1. Arms Pulling Straps 1, 2, 3
2. Backstroke Prep
3. Feet Pulling Straps 1, 2, 3, 4

• Short Box

1. Round Back
2. Straight Back
3. Twist with Round Back
4. Lean
5. Tree
6. Mermaid 1, 2, 3

• Long Stretch prep
• Down Stretch
• Up Stretch 1
• Elephant 1, 2
• Semicircle
• Chest Expansion 1, 2
• Side Arm preps Kneeling 1, 2, 3, 4, 5, 6, 7
• Side Twist Kneeling
• Reverse Expansion 1, 2, 3, 4, 5
• Mermaid 1, 2
• Leg Circles 1, 2, 3
• Long Spine
• Knee Stretches 1, 2, 3, 4
• Running
• Hip Lift
• Hip Rolls
• Single Thigh Stretch
• Front Splits
• Back Splits
• Side Splits 1, 2, 3, 4, 5, 6, 7
• Star Prep