Every move on the reformer.
The classical repertoire as Joseph Pilates wrote it, grouped into the ten series that structure every reformer session at R1SE. Sixty-plus named moves, walked through in plain English.
The method
Six principles run through every move
Joseph Pilates wrote them down in 1945. They are the difference between Pilates and any other exercise on the same equipment.
Centring
Every move originates from the deep core, what Joseph called the powerhouse.
Concentration
Pilates is a thinking practice. Attention to what is being asked of which muscle, on every rep.
Control
No momentum, no slack. Each rep is intentional from start to finish.
Precision
Quality over quantity. Five perfect reps will beat fifteen sloppy ones.
Breath
Every move is paired with a deliberate inhale or exhale. Breath drives the movement.
Flow
Moves connect smoothly. A reformer session feels like one continuous, breathing sequence.
Series 01
Footwork series
The opening sequence on every classical reformer session. The body warms, the springs are loaded, alignment is dialled in from feet upward.
Parallel toes
Heels lifted, toes pressing the foot bar, feet hip-width and parallel. The first warm-up.
V-position
Heels together, toes apart in a small first-position V. Recruits inner thigh and external rotators.
Wide second
Heels wide on the foot bar, toes turned out further. Inner thigh, glute and adductor work.
Heels
Toes lifted, heels pressing the foot bar. Loads the calves eccentrically.
Tendon stretch
Standing toes on the foot bar, heels dropping below; trains plantar flexion and Achilles mobility.
Single leg footwork
Every footwork position run one leg at a time, exposing left/right asymmetry early in the session.
Series 02
Abdominal / The Hundred
The defining core marker of every Pilates session. Done on the reformer with the straps in hand for added load and breath-pulsing rhythm.
The Hundred
Lying supine, legs in tabletop or extended, head and shoulders lifted, arms pulsing 100 beats, 10 inhales, 10 exhales.
Coordination
Add straps in hand: pulses combined with leg extensions and arm openings for breath co-ordination training.
Overhead
Straps in hand, legs extended over the head and back, a powerful upper-abdominal and shoulder-extensor sequence.
Series 03
Stomach Massage series
Seated on the carriage facing the foot bar, working the carriage through a footwork-like sequence. Compresses and mobilises the abdomen in the literal sense.
Round back
Seated, spine in C-curve, hands behind on the carriage. Deep abdominal compression with footwork.
Flat back
Sit tall, lift the chest, hands on the shoulder blocks behind. Posterior chain and erector spinae work.
Reaching
Tall spine, arms extended forward. Adds shoulder-girdle stability.
Twist
Tall spine, rotation of the torso, obliques and thoracic mobility.
Series 04
Short Box series
Seated on a padded short box on the carriage, feet anchored under the foot bar straps. Sculpts the obliques and trains spinal articulation under load.
Round back
Spine in C-curve, rolling pelvis from anterior to posterior tilt. Deep abdominal control.
Flat back
Tall spine reaching back and up, training erector spinae endurance.
Side to side
Lateral flexion of the spine, working the obliques and quadratus lumborum.
Twist
Rotation through the thoracic spine with control.
Twist & reach
The hardest of the short-box series, rotation combined with side-flexion under load.
Around the world
Continuous circle combining all four planes of motion.
Tree
Seated, one leg extended forward, articulating the spine into deep flexion. Hamstring length, abdominal control.
Series 05
Long Box series
Prone on the long box with the straps in hand. Counters every consequence of forward, screen-bound posture by loading the posterior chain.
Pulling straps 1
Arms straight, pull the straps back into a long row. Mid-back and rear-deltoid work.
Pulling straps 2 (T)
Arms wide in a T shape, pulling back. Targets the rhomboids and lower traps.
Backstroke
Supine on the long box, arms and legs sequencing through a backstroke pattern, full-body coordination.
Teaser on the long box
The reformer version of the classical Teaser. Demands every principle Joseph wrote about.
Horseback
Sitting astride the box, hands holding the straps wide. Inner thighs, deep core, postural strength.
Swan
Prone, hands on the foot bar, back extension through the entire chain.
Series 06
Long Stretch series
Plank-based work with hands on the foot bar and feet against the shoulder blocks. The shoulder, scapular and core integration moves.
Long stretch
Hold a long plank position; glide the carriage in and out by extending and flexing the shoulders.
Down stretch
Kneeling on the carriage, hands on the foot bar, working hip flexors and abdomen through carriage glides.
Up stretch
Inverted V on the carriage, working shoulder strength, hamstrings and deep abdominal stability.
Elephant
The signature long-stretch move, inverted V, articulating the spine. Hamstrings, glutes, deep abdominals.
Arabesque
Single-leg up-stretch variation. Hip extension and balance challenge.
Series 07
Knee Stretches series
Kneeling on the carriage, hands on the foot bar. Trains glute and hamstring power against the spring while challenging the core to stabilise the trunk.
Round back
Pelvis tucked into deep posterior tilt, carriage in and out. Deep abdominal control.
Flat back
Tall spine, glutes drive the carriage. Posterior-chain power.
Knees off
Hover the knees above the carriage. The hardest of the three, turns a glute exercise into a full-body integration drill.
Series 08
Running & Pelvic Lift
Supine sequences working through hip and pelvic movement patterns.
Running
Supine, feet on the foot bar, alternating heel drops. Trains ankle mobility and calf pump.
Pelvic lift
Bridge position with feet on the foot bar, pressing the carriage out. Glute, hamstring and pelvic-floor activation.
Single leg pelvic lift
The unilateral version. Exposes side-to-side hip differences quickly.
Series 09
Side-lying & Standing series
Lateral and standing work that trains the body in planes other than sagittal, vital for athletic performance and falls prevention.
Side splits
Standing with one foot on the foot bar and one on the carriage; spring-resisted abductor/adductor work.
Front splits
Lunge-like position, working hip flexor length and posterior-chain strength.
Russian splits
Standing diagonal split position with rotation through the trunk. Athletic and demanding.
Mermaid
Seated side-bend with the springs assisting lateral elongation. Quadratus lumborum and obliques.
Snake / Twist
Plank position with rotation, full-body anti-rotation under spring load.
Series 10
Inversions & Advanced
The crown jewels of the classical repertoire. Reserved for advanced practitioners under instructor supervision.
Short spine massage
Supine, straps on the feet, articulating the spine off the carriage and back down. Deep posterior-chain stretch and abdominal control.
Long spine massage
Long-lever variation of short spine. Spine fully articulating under spring resistance.
Semi-circle
Bridging variation, articulating the spine through space against the carriage. Hip extension and abdominal control.
Tendon stretch
Standing in the inverted V, calves and feet at maximum load, both strength and mobility.
Star
Side-plank on the reformer with rotation. Elite-level full-body integration.
Reading is fine. The body still needs the reps.
Book a Foundation session, the only requirement before joining Flow or Fit, and meet the repertoire in person.
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