Pilates Mat
Level 3 Exercise List
Opening
5 exercises
1Footwork (supine)
2100s
3Roll Up
4Roll Over
5Single Leg Circles / Tree
Rolling
1 exercise
6Rolling Like a Ball
Abdominal Series
6 exercises
7Single Leg Stretch
8Double Leg Stretch
9Single Straight Leg
10Double Straight Leg
11Criss Cross
12Around the Clock
Seated / Spine
4 exercises
13Spine Stretch
14Open Leg Rocker
15Pendulum / Corkscrew
16Saw
Prone
4 exercises
17Neck Roll/Swan/Swan Dive
18Single Leg Kicks
19Double Leg Kicks
20Neck Pull
Supine / Bridging
2 exercises
21Scissors / Bicycle
22Shoulder Bridge w/ Kicks
Twist & Lift
3 exercises
23Spine Twist
24Jackknife
25Side Kicks
Advanced
6 exercises
26Grasshopper
27Teasers
28Hip Circles
29Swimming / Breaststroke
30Leg Pull Down w/ Kicks (Plank Face Down)
31Leg Pull Up (Plank Face Up with Kicks)
Closing
10 exercises
32Kneeling Sidekick
33Side Plank
34Twist 1 & 2
35Mermaid
36Boomerang
37Seal
38Crab
39Rocking
40Control Balance
41Push Ups