CLUB PILATES WRITTEN FINAL TEST 2025-2026
PRACTICE EXAM GUIDE
1. Mat- Neutral Neutral: relaxed
Spine versus Im- Imprint: press back on the spine, engaging the abdominals with the pelvis either
print imprinted or tilted in a superior direction
2. Mat- Open Kinet- the segment furthest from the midline (usually the hands or the feet) is free and
ic Chain not fixed
-Chest Lift
-Double Leg Stretch
-Bird Dog Supine
3. Mat- Closed Ki- the segment furthest from the midline (usually the hands or the feet) is fixed and
netic Chain not free
-Pelvic Rocks
4. Mat- 3 Spinal Spine Stretch
Flexions/ Inver- Stretching muscles and skin along the spine if articulating correctly
sions: Beginner Good for: lengthening Hamstrings, mobility in Upper Back, identifying if they have
tight hamstrings or tight low-back
Pain in Low back- slight bend in knees
5. Mat-3 Spinal Saw
Flexions/Inver- Good for: rotating and stretching spine, working obliques and abdominals
sions: T-position connects Lats
Intermediate "Lift out of the hips"
"Pull outward on biceps, extending through the fingers"
"Ear to knee"
, CLUB PILATES WRITTEN FINAL TEST 2025-2026
PRACTICE EXAM GUIDE
6. Mat-3 Spinal Jackknife
Flexions/Inver- "45 degrees, keeping pelvis neutral"
sions: Advance "toes over nose"
"send those legs away as you roll down"
7. Mat- 2 Double-Leg Kick
Spinal Exten-
sion/Prone: Inter-
mediate
8. Mat- 2 Rocking
Spinal Exten-
sion/Prone: Ad-
vanced
9. Mat- 1 Spinal Lat- Side Bend
eral Flexion: Variation: Needle (Advanced)
Props: Bands around arms, around legs, around knees, etc.
10. Mat- 1 Spinal Ro- Spine Twist
tation: Prop: Ball
11. Mat- Side-Lying, Leg Raises
Single-Side External Rotation
Props: yoga block, ball, small circle
, 12. Reformer: Foot- Toes on the Bar, Parallel
work: Beginner 2 red and 1 blue, or 1 red and 1 blue
13. Reformer: Foot- Single-Leg Lower & Lift
work: Intermedi- 2 red and 1 blue, or 1 red and 1 blue
ate
14. Reformer: Foot- Developé
work: Advanced 2 red and 1 blue, or 1 red and 1 blue
15. Reformer: HEADREST DOWN
Bridge: Beginner Hip Lift
2 red
16. Reformer: HEADREST DOWN
Bridge: Bridge w/ Knee Extension
Intermediate 2 red
17. Reformer:
Bridge: Advanced
PRACTICE EXAM GUIDE
1. Mat- Neutral Neutral: relaxed
Spine versus Im- Imprint: press back on the spine, engaging the abdominals with the pelvis either
print imprinted or tilted in a superior direction
2. Mat- Open Kinet- the segment furthest from the midline (usually the hands or the feet) is free and
ic Chain not fixed
-Chest Lift
-Double Leg Stretch
-Bird Dog Supine
3. Mat- Closed Ki- the segment furthest from the midline (usually the hands or the feet) is fixed and
netic Chain not free
-Pelvic Rocks
4. Mat- 3 Spinal Spine Stretch
Flexions/ Inver- Stretching muscles and skin along the spine if articulating correctly
sions: Beginner Good for: lengthening Hamstrings, mobility in Upper Back, identifying if they have
tight hamstrings or tight low-back
Pain in Low back- slight bend in knees
5. Mat-3 Spinal Saw
Flexions/Inver- Good for: rotating and stretching spine, working obliques and abdominals
sions: T-position connects Lats
Intermediate "Lift out of the hips"
"Pull outward on biceps, extending through the fingers"
"Ear to knee"
, CLUB PILATES WRITTEN FINAL TEST 2025-2026
PRACTICE EXAM GUIDE
6. Mat-3 Spinal Jackknife
Flexions/Inver- "45 degrees, keeping pelvis neutral"
sions: Advance "toes over nose"
"send those legs away as you roll down"
7. Mat- 2 Double-Leg Kick
Spinal Exten-
sion/Prone: Inter-
mediate
8. Mat- 2 Rocking
Spinal Exten-
sion/Prone: Ad-
vanced
9. Mat- 1 Spinal Lat- Side Bend
eral Flexion: Variation: Needle (Advanced)
Props: Bands around arms, around legs, around knees, etc.
10. Mat- 1 Spinal Ro- Spine Twist
tation: Prop: Ball
11. Mat- Side-Lying, Leg Raises
Single-Side External Rotation
Props: yoga block, ball, small circle
, 12. Reformer: Foot- Toes on the Bar, Parallel
work: Beginner 2 red and 1 blue, or 1 red and 1 blue
13. Reformer: Foot- Single-Leg Lower & Lift
work: Intermedi- 2 red and 1 blue, or 1 red and 1 blue
ate
14. Reformer: Foot- Developé
work: Advanced 2 red and 1 blue, or 1 red and 1 blue
15. Reformer: HEADREST DOWN
Bridge: Beginner Hip Lift
2 red
16. Reformer: HEADREST DOWN
Bridge: Bridge w/ Knee Extension
Intermediate 2 red
17. Reformer:
Bridge: Advanced
