1 | P a g e | © copyright 2024/2025 | Grade A+
Reformer Level 1 (Peak Pilates )
Questions and Answer | Latest
Update 2024/2025
Footwork : Toes
✓ ~~> Reps: 10 Springs: 3-4
✓ ●Gently lay on carriage
✓ •Feet Pilates stance, balls of feet on bar, lift heels high, knees out to
shoulders
✓ •Shoulders, ribs & palms pressed into mat
✓ •Push out, working heel to seat connection
✓ •Lengthen in opposition, bend knees, draw in
✓ Readiness : Introductory exercise good for anyone
✓ Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Arches
✓ ~~> Reps: 10 Springs: 3-4
•Toes curled over the Footbar
•Push out long pull in strong
•Keep tight centerline, funnel ribs in as you exhale
Readiness : Introductory exercise good for anyone
Master01 | September, 2024/2025 | Latest update
, 2 | P a g e | © copyright 2024/2025 | Grade A+
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Heels
✓ ~~> Reps: 10 Springs: 3-4
●Feet parallel, squeezing legs together as you push out
•Keep feet still as you push out & come in
•Activate heel to seat connection as you resist the springs coming in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Tendon Stretch
✓ ~~> Reps: 10 Springs : 3-4
●Balls of feet on bar, heels high, tight centerline
•Push out long, lower heels under the bar, lift up and bring it
•Lower, lower, lower & Lift, lift, lift
•Lower heels, deepen the lift in the powerhouse
Readiness : Introductory exercise good for anyone
Shapes in Space : Power Circle - Standing Arms
Master01 | September, 2024/2025 | Latest update
, 3 | P a g e | © copyright 2024/2025 | Grade A+
Hundred
✓ ~~> Reps : 10 breaths Springs: 3-4 ○Breathing exercise
•Lower Footbar down legs table top, grab handles off poles & elbows into
ribs
•Curl chin to chest, shoulders lift up to the tips of your shoulder blades as you
extend your hands to hips
•Legs out to 45°
•And pump vigorously
●Scoop abs & squeeze inner thighs
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Breathing
Reach & Pull
✓ ~~> Reps : 3-6 Springs: 2
•Both handles in 1 hand pivot up and take off 2 Springs for...
•Legs table top, Shoulders pressed into the mat reaching up to the ceiling
•REACH arms out as you bring them down
•Moving arms from the back, pits to hips
Master01 | September, 2024/2025 | Latest update
Reformer Level 1 (Peak Pilates )
Questions and Answer | Latest
Update 2024/2025
Footwork : Toes
✓ ~~> Reps: 10 Springs: 3-4
✓ ●Gently lay on carriage
✓ •Feet Pilates stance, balls of feet on bar, lift heels high, knees out to
shoulders
✓ •Shoulders, ribs & palms pressed into mat
✓ •Push out, working heel to seat connection
✓ •Lengthen in opposition, bend knees, draw in
✓ Readiness : Introductory exercise good for anyone
✓ Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Arches
✓ ~~> Reps: 10 Springs: 3-4
•Toes curled over the Footbar
•Push out long pull in strong
•Keep tight centerline, funnel ribs in as you exhale
Readiness : Introductory exercise good for anyone
Master01 | September, 2024/2025 | Latest update
, 2 | P a g e | © copyright 2024/2025 | Grade A+
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Heels
✓ ~~> Reps: 10 Springs: 3-4
●Feet parallel, squeezing legs together as you push out
•Keep feet still as you push out & come in
•Activate heel to seat connection as you resist the springs coming in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
Footwork : Tendon Stretch
✓ ~~> Reps: 10 Springs : 3-4
●Balls of feet on bar, heels high, tight centerline
•Push out long, lower heels under the bar, lift up and bring it
•Lower, lower, lower & Lift, lift, lift
•Lower heels, deepen the lift in the powerhouse
Readiness : Introductory exercise good for anyone
Shapes in Space : Power Circle - Standing Arms
Master01 | September, 2024/2025 | Latest update
, 3 | P a g e | © copyright 2024/2025 | Grade A+
Hundred
✓ ~~> Reps : 10 breaths Springs: 3-4 ○Breathing exercise
•Lower Footbar down legs table top, grab handles off poles & elbows into
ribs
•Curl chin to chest, shoulders lift up to the tips of your shoulder blades as you
extend your hands to hips
•Legs out to 45°
•And pump vigorously
●Scoop abs & squeeze inner thighs
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Breathing
Reach & Pull
✓ ~~> Reps : 3-6 Springs: 2
•Both handles in 1 hand pivot up and take off 2 Springs for...
•Legs table top, Shoulders pressed into the mat reaching up to the ceiling
•REACH arms out as you bring them down
•Moving arms from the back, pits to hips
Master01 | September, 2024/2025 | Latest update
