Exam Class - exact order

Cat–Cow

Springs: 3 red
Footbar: LOW
Setup: Facing front, all fours on carriage
Sequence: Cat ↔ Cow
Position: All fours, a little to one side of the reformer

WHICH IS THE NEXT EXERCISE?

All Fours Abdominals

Springs: 3 red
Footbar: LOW
Setup: Facing front, all fours
Sequence: Inhale soften belly → exhale hug abdominals up; neutral spine
Position: All fours, a little to one side of the reformer

WHICH IS THE NEXT EXERCISE?

Opposite Arm and Leg Reach

Springs: 3 red
Footbar: LOW
Setup: Facing front, all fours
Sequence: Opposite arm + leg reach; alternate sides
Position: All fours, a little to one side of the reformer

WHICH IS THE NEXT EXERCISE?

Double Leg Footwork

Transition: Come lying on your back

Springs: 3 red
Footbar: HIGH
Setup: Supine
Sequence: Feet Prehensile → Wide Second

WHICH IS THE NEXT EXERCISE?

Single Leg Footwork

Transition: Both toes on the fb, heels lifted as high heels, find stability THEN float one leg into chair
Springs: 2 red
Footbar: HIGH
Setup: Balls of feet, heels lifted
Sequence: Free Leg Challenge, BOTH SIDES

WHICH IS THE NEXT EXERCISE?

Pelvic Lift

Springs: 3 red
Footbar: HIGH; headrest DOWN
Setup: Supine, Feet Parallel – Heels
Sequence: Bridge up → carriage out/in → articulate down

WHICH IS THE NEXT EXERCISE?

The Hundred

**Springs:** 1 red<br>**Footbar:** HIGH (studio tested)<br>**Setup:** Supine, straps<br>**Sequence:** Traditional; adjust leg height to Trude<br><br>**WHICH IS THE NEXT EXERCISE?**

Coordination

**Springs:** 1 red<br>**Footbar:** HIGH (studio tested)<br>**Setup:** Supine, straps<br>**Sequence:** Curl/extend arms and legs → open/close → knees → elbows → lowe<br><br>**WHICH IS THE NEXT EXERCISE?**

Rowing Front I – Sitting Tall

Transition: Filippa take the straps after Coordination, give to Trude when she is seated
Springs: 1 blue
Footbar: HIGH (studio tested; manual LOW)
Setup: Seated long legs facing footbar, regular straps
Sequence: Full Sitting Tall arm sequence

WHICH IS THE NEXT EXERCISE?

Rowing Front II – Bending Down

**Springs:** 1 blue<br>**Footbar:** HIGH (studio tested; manual LOW)<br>**Setup:** Seated facing footbar, regular straps<br>**Sequence:** Bending Down → restack → arm circle<br><br>**WHICH IS THE NEXT EXERCISE?**

Knee Stretch – Flat Back

**Springs:** red + blue<br>**Footbar:** HIGH<br>**Setup:** Kneeling, hands on bar<br>**Sequence:** Flat Back<br><br>**WHICH IS THE NEXT EXERCISE?**

Knee Stretch – Knees Off

Springs: red + blue
Footbar: HIGH
Setup: Hands on bar; toes on carriage
Sequence: Knees Off

WHICH IS THE NEXT EXERCISE?

Elephant

ROUND BACK FIRST
Springs: 1 red
Footbar: HIGH
Setup: Feet on carriage, hands on bar
Sequence: Round Back → Flat Back

WHICH IS THE NEXT EXERCISE?

Long Stretch

Transition: HEADREST UP
Springs: red + blue
Footbar: HIGH; headrest UP
Setup: Plank, balls of feet on carriage
Sequence: Traditional; brief wrist relief afterward

WHICH IS THE NEXT EXERCISE?

Up Stretch

Transition: HEADREST DOWN
Springs: red + blue
Footbar: HIGH; headrest UP
Setup: Feet against shoulder rests
Sequence: Pike → plank → close carriage → pike

WHICH IS THE NEXT EXERCISE?

Lunges

Springs: 1 blue
Footbar: HIGH
Setup: Front foot floor; back foot shoulder rest
Sequence: Traditional → Hand Raise → Lateral Flexion;
BOTH SIDES

WHICH IS THE NEXT EXERCISE?

Standing Side Splits

Transition: TAKE FOOTBAR DOWN
Springs: 1 yellow
Footbar: DOWN
Setup: One foot fixed platform, one carriage; feet parallel
Sequence: Weight Centered Knees Straight → Knees Bent;
BOTH SIDES

WHICH IS THE NEXT EXERCISE?

Arm Work Facing Straps – Alternating Double Arm Twist

Springs: 1 blue
Footbar: HIGH
Setup: Facing straps, short straps. Kneeling.
Sequence: Alternating Double Arm Twist ← ARMS IN SHOULDER HEIGHT

WHICH IS THE NEXT EXERCISE?

Arm Work Facing Straps – Triceps / Posterior Deltoid

ARMS FORWARD, PALMS DOWN, THEN EXTEND BACK
Springs: 1 blue
Footbar: HIGH
Setup: Facing straps, short straps
Sequence: Triceps / Posterior Deltoid, straight-arm shoulder extension

WHICH IS THE NEXT EXERCISE?

Thigh Stretch

Arms in front, inhale to come up, arms along side body or slight shoulder extension! Long exhale to go back and back up (for lumbopelvic stability & trunk integration). Inhale as you sit back down, then arms come forward.
Springs: red + blue
Footbar: HIGH
Setup: High kneeling, straps
Sequence: Neutral Spine; lean back and return

WHICH IS THE NEXT EXERCISE?

Kneeling Side Arms – Pull Across

Springs: 1 yellow (CONFIRMED)
Footbar: HIGH
Setup: High kneeling; OUTSIDE/riser-side hand
Sequence: SIDE 1 Pull Across + rotation; complete SIDE BLOCK on each side

WHICH IS THE NEXT EXERCISE?

Kneeling Side Arms – Draw a Sword

INHALE TO OPEN, EXHALE TO RETURN
Springs: 1 yellow (CONFIRMED)
Footbar: HIGH
Setup: High kneeling; SWITCH HANDS after Pull Across
Sequence: SIDE 1 Draw a Sword; complete SIDE BLOCK on each side

WHICH IS THE NEXT EXERCISE?

Side Stretch / Mermaid (R1)

In side bend, Ex rotate, In to lateral ribs, Ex arm reach, In back to side bend, Ex to come to SP, In to counter stretch
Springs: 1 red
Footbar: HIGH
Setup: Side sitting, triangle position
Sequence: Bend → Rotate → Reach Under → Counter; whole SIDE BLOCK both sides

WHICH IS THE NEXT EXERCISE?

Long Box Overhead Press

**Springs:** 1 red<br>**Footbar:** HIGH (your choice; manual allows high)<br>**Setup:** Prone Long Box, facing footbar<br>**Sequence:** Elbows Down → Hands In, Elbows Wide; NO Swan<br><br>**WHICH IS THE NEXT EXERCISE?**

Short Box Abdominals

SHORT BOX OVER SHOULDER BLOCKS + POLE
Springs: ALL
Footbar: HIGH (your choice)
Setup: Short Box, ankle strap, pole
Sequence: Flat Back → Round Back

WHICH IS THE NEXT EXERCISE?

Short Box Oblique Abdominals

**Springs:** ALL<br>**Footbar:** HIGH (your choice)<br>**Setup:** Short Box, ankle strap, pole<br>**Sequence:** Twist BOTH DIRECTIONS → Around the World BOTH DIRECTIONS<br><br>**WHICH IS THE NEXT EXERCISE?**

Short Box Mermaid (R2)

**Springs:** ALL<br>**Footbar:** HIGH (your choice; manual DOWN)<br>**Setup:** Short Box, ankle strap, no pole<br>**Sequence:** Basic Side Stretch x3 EACH SIDE; NO rotation<br><br>**WHICH IS THE NEXT EXERCISE?**

Semi Circle

**Springs:** 2 red OUTSIDE HOOKS<br>**Footbar:** LOW; headrest DOWN<br>**Setup:** Wide Second heels; position pelvis over well, then lower into well<br>**Sequence:** Traditional x1 → Reverse x1 (reverse starts DOWN)<br><br>**WHICH IS THE NEXT EXERCISE?**

Feet in Straps

**Springs:** 2 red OUTSIDE HOOKS<br>**Footbar:** LOW; LONG LOOPS<br>**Setup:** Supine, straps on arches; headrest DOWN<br>**Sequence:** Leg Lowers Parallel → Pilates V → Frog<br><br>**WHICH IS THE NEXT EXERCISE?**

Short Spine Massage

**Springs:** 2 red OUTSIDE HOOKS<br>**Footbar:** LOW; LONG LOOPS; headrest DOWN<br>**Setup:** Supine, straps on arches<br>**Sequence:** Press out → articulate up → Frog → roll down; ~3 reps<br><br>**WHICH IS THE NEXT EXERCISE?**