Pilates Reformer
Level 3 Exercise List
Warm Up4 exercises
1Footwork
2100s
3Overhead
4Coordination
Rowing2 exercises
5Rowings Back (1-2)
6Rowings Front (3-6)
Long Box 16 exercises
7Swan
8Pull Straps 1 & 2
9Backstroke
10Teaser
11Breaststroke
12Horseback
Long Stretch9 exercises
13Long Stretch
14Down Stretch
15Up Stretch
16Up/Down Combo
17Elephant
18Arabesque 1
19Arabesque 2
20Arabesque 3
21Long Back Stretch
Mid 16 exercises
22Stomach Massage ALL
23Tendon Stretch ALL
24Short Spine/High Frog
25Headstand Down
26Headstand Up
27Semi-Circle
Mid 26 exercises
28Chest Expansion/T
29Thigh Stretch/Arch
30Backbend
31Arm Circles Kneeling
32Side Arms
33Snake/Twist
Spine3 exercises
34Corkscrew
35Balance Control/Arabesque
36Mermaid/Cleopatra
Box 24 exercises
37Rocking w/ Straps
38Swimming
39Grasshopper
40Short Box ALL
Reprieve6 exercises
41Long Spine Stretch
42Knee Stretches ALL
43Jackrabbit
44Running
45Shoulder Bridge w/ Press
46Jumpboard
Splits6 exercises
47Side Splits/Pick Flowers/Saw
48Gondola
49Control Front Splits
50Thigh Splits/Sidebend
51Control Russian Splits
52Big Splits
Final5 exercises
53Leg Pull Down/Kicks
54Leg Pull Up/Kicks
55Star
56Russian Squats Variations
57High Bridge