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Michael Miller Pilates: Basic To Intermediate Reformer

This document outlines an exercise routine on a Pilates reformer that progresses from basic to intermediate level exercises. It lists the name of each exercise, reps, and spring settings. Exercises include footwork, leg circles, stomach massage, swan, backstroke, short box, long stretches, knee stretches, and splits.

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Yue Hann Chin
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57 views

Michael Miller Pilates: Basic To Intermediate Reformer

This document outlines an exercise routine on a Pilates reformer that progresses from basic to intermediate level exercises. It lists the name of each exercise, reps, and spring settings. Exercises include footwork, leg circles, stomach massage, swan, backstroke, short box, long stretches, knee stretches, and splits.

Uploaded by

Yue Hann Chin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MICHAEL MILLER PILATES

BASIC TO INTERMEDIATE REFORMER


BASIC ADD IN INTERMEDIATE REPS SPRINGS FOOT HEAD
BAR REST
Footwork → Footwork 10 ea. 3-4 ↑ ↑
100's → 100's 100 3-4 ↓ ↑
Leg Circles/Frog Short Spine Short Spine 5-8 2 ↓ ↓
Coordination Coordination 5 2 ↓ ↓
Stomach → Stomach Massage:
Massage:
Round Back → Round Back 5-8 3-4 ↑ ↑
Arms Back → Arms Back 5-8 3 ↑ ↑
Reaching Up → Reaching Up 5-8 2 ↑ ↑
Twist Twist 3 ea. 2 ↑ ↑
Circles Circles 10-20 2 ↑ ↑
Swan (Mat) Swan (on Barrel) 3
Long Box I:
Pull Straps 3 1 ↓ ↓
T 3 1 ↓ ↓
Backstroke (Mat) Backstroke 3-5 2 ↓ ↓
ea.
Teaser (Mat) Teaser 3 ea. 1 ↓ ↓
Short Box: → Short Box:
Round Back → Round Back 5 2-4 ↓ ↓
Flat Back → Flat Back 5 2-4 ↓ ↓
Side Bend → Side Bend 3 ea. 2-4 ↓ ↓
Bend/Stretch Tree Tree w/ Arching 3 ea. 2-4 ↓ ↓
Long Stretches: → Long Stretches:
Long Stretch 5 1-2 ↑ ↑
Down Stretch 3 2 ↑ ↑
Up Stretch 5 2 ↑ ↑
Elephant → Elephant 8 2 ↑ ↑
Semi-Circle 3 ea. 2 ↓ ↑
Chest Expansion 3 ea. 1-2 ↓ ↑
Thigh Stretch 3 3 ↓ ↑
Arm Circles 3 ea. 1 ↓ ↑
Short Spine Long Spine 5 ea. 2 ↓ ↓
Knee Stretches: → Knee Stretches:
Round → Round 8 2 ↑ ↑
Arched → Arched 8 2 ↑ ↑
Knees Off Knees Off 5-8 2 ↑ ↑
Running → Running 20 3-4 ↑ ↑
Bottom Lift → Bottom Lift 5-8 3-4 ↑ ↑
Side Splits 3-5 1-2 ↓ ↑
ea.
Front Splits → Front Splits 3-5 2 ↑ ↑
w/Control ea.
Russian Splits 3-5 2 ↑ ↑
ea.
Jump Board 5-8 1-2 ↓ ↑
ea.
[email protected] www.hermit.com Michael Miller © 1996 - 2003

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