REFORMER LEVEL 1 PEAK
PILATES EXAM
Footwork: Toes - Answer Reps: 10 Springs: 3–4.
● Gently lay on the carriage. • Take a Pilates posture with balls of feet on the
bar, heels lifted high, knees out to shoulders.
•Shoulders, ribs, and palms pressed against the mat
• Push out, working the heel-to-seat connection.
•Extend in opposition, bend knees, and draw in.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Double Leg Stretch, Frog, and Leg Springs
Footwork: Arches, ANSWER Reps: 10, Springs: 3-4.
•Toes curled over the foot bar.
•Push out long, pull in forcefully.
•Keep a tight centerline and funnel your ribs in as you exhale.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Double Leg Stretch, Frog, and Leg Springs
Footwork: Heels - Reps: 10 Springs: 3–4.
● Stand with your feet parallel and squeeze your legs together as you push out.
•Keep your feet still as you push out and come in.
•Activate the heel-to-seat connection as you oppose the springs coming in.
Readiness: An introductory workout suitable for anyone.
, Shapes in Space: Double Leg Stretch, Frog, and Leg Springs
Footwork: Tendon Stretch - ANSWER Reps: 10 Spring: 3-4
● Place feet on the bar with heels high and centerline tight.
•Push out long, lower heels under the bar, raise, and bring it.
•Lower, lower, lower; lift, lift, lift.
•Lower heels and deepen the lift in the powerhouse.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Power Circle with Standing Arms
100 - ANSWER Reps: 10 breaths Springs: 3-4 ○ Breathing exercise.
•Lower footbar down legs table top, grip handles from poles, and elbows into
ribs.
•Curl your chin to your chest, raise your shoulders to the tips of your shoulder
blades, and stretch your hands to your hips.
•Legs extend to 45°.
•And pump forcefully.
● Squeeze inner thighs and scoop your abs.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Double Leg Stretch and Breathing
Reach and Pull - Answer Reps: 3-6 Springs: Two
•With one hand, pivot both handles up to remove two springs.
•Legs tabletop, shoulders pressed into the mat, reaching to the ceiling.
PILATES EXAM
Footwork: Toes - Answer Reps: 10 Springs: 3–4.
● Gently lay on the carriage. • Take a Pilates posture with balls of feet on the
bar, heels lifted high, knees out to shoulders.
•Shoulders, ribs, and palms pressed against the mat
• Push out, working the heel-to-seat connection.
•Extend in opposition, bend knees, and draw in.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Double Leg Stretch, Frog, and Leg Springs
Footwork: Arches, ANSWER Reps: 10, Springs: 3-4.
•Toes curled over the foot bar.
•Push out long, pull in forcefully.
•Keep a tight centerline and funnel your ribs in as you exhale.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Double Leg Stretch, Frog, and Leg Springs
Footwork: Heels - Reps: 10 Springs: 3–4.
● Stand with your feet parallel and squeeze your legs together as you push out.
•Keep your feet still as you push out and come in.
•Activate the heel-to-seat connection as you oppose the springs coming in.
Readiness: An introductory workout suitable for anyone.
, Shapes in Space: Double Leg Stretch, Frog, and Leg Springs
Footwork: Tendon Stretch - ANSWER Reps: 10 Spring: 3-4
● Place feet on the bar with heels high and centerline tight.
•Push out long, lower heels under the bar, raise, and bring it.
•Lower, lower, lower; lift, lift, lift.
•Lower heels and deepen the lift in the powerhouse.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Power Circle with Standing Arms
100 - ANSWER Reps: 10 breaths Springs: 3-4 ○ Breathing exercise.
•Lower footbar down legs table top, grip handles from poles, and elbows into
ribs.
•Curl your chin to your chest, raise your shoulders to the tips of your shoulder
blades, and stretch your hands to your hips.
•Legs extend to 45°.
•And pump forcefully.
● Squeeze inner thighs and scoop your abs.
Readiness: An introductory workout suitable for anyone.
Shapes in Space: Double Leg Stretch and Breathing
Reach and Pull - Answer Reps: 3-6 Springs: Two
•With one hand, pivot both handles up to remove two springs.
•Legs tabletop, shoulders pressed into the mat, reaching to the ceiling.
