The 270-Exercise Pilates Instructor Atlas
Complete studio reference across Reformer, Mat, Wunda & Combo Chair, Springboard & Cadillac, Ladder Barrel, and Magic Circle. Every sheet includes dual Color & Weight spring settings, headrest and safety rules, Level 1.0–2.0 scaling, and real 50-minute class block pairings.
Pilates Reformer Exercises
Footwork, Bridging, Supine Straps, Short & Long Box, Jumpboard, Standing Splits, Planks & Inversions with dual Color and Weight spring specifications.
Parallel Heels, Arches & Toes
Footwork · Neutral Spine Stability
Pilates V (1st Position) & Wide 2nd Position
Footwork · Neutral Spine Stability
Running / Prancing & Calf Raises
Footwork · Neutral Spine Stability
Single-Leg Footwork (Bicycle, Developpé & 90° Circles)
Single-Leg Footwork · Neutral Spine Stability
The Hundred
Supine Abdominal Series · Thoracic / C-Curve Flexion
Coordination
Supine Abdominal Series · Thoracic / C-Curve Flexion
Supine Arm Circles & Triceps Press in Straps
Supine Arms in Straps · Neutral Spine Stability
Helicopter & Corkscrew in Straps
Supine Abdominal Series · Transverse Rotation
Feet in Straps — Lower & Lift, Circles & Frogs
Feet in Straps · Neutral Spine Stability
Feet in Straps — Peter Pan / Stag & Straddle Stretch
Feet in Straps · Neutral Spine Stability
Short Spine Massage
Spinal Articulation & Inversion · Segmental Articulation
Long Spine Massage
Spinal Articulation & Inversion · Segmental Articulation
Chest Expansion & Midback Series
Seated / Kneeling Arms Facing Straps · Neutral Spine Stability
Biceps Curls & Rhomboid Squeeze
Seated / Kneeling Arms Facing Straps · Neutral Spine Stability
Rowing Back — Round Back & Flat Back
Rowing Series Facing Straps · Thoracic / C-Curve Flexion
Hug a Tree, Offering & Salute
Seated / Kneeling Arms Facing Away · Neutral Spine Stability
Short Box — Round Back, Flat Back & Oblique Twist
Short Box Series · Transverse Rotation
Short Box — Tree & Side-Over Mermaid
Short Box Series · Lateral Flexion
Long Box — Pulling Straps I & II (Prone Swan)
Prone Back Extension · Spinal Extension
Long Box — Backstroke & Teaser
Long Box Abdominal Series · Thoracic / C-Curve Flexion
Long Stretch, Up Stretch (Pike) & Jackrabbit
Plank & Full-Body Integration · Closed-Chain Stability
Elephant & Arabesque
Plank & Full-Body Integration · Thoracic / C-Curve Flexion
Knee Stretch — Round Back, Flat Back & Knees Off (Hover)
Kneeling Core & Plank · Thoracic / C-Curve Flexion
Scooter & Standing Floor-Anchored Lunges
Standing Leg Series · Neutral Spine Stability
Elevated Reformer Standing Lunges & Side Splits
Standing Leg Series · Neutral Spine Stability
Side-Lying Foot in Strap (Bend & Stretch, Circles, Sweep)
Side-Lying Hip & Glute Series · Neutral Spine Stability
Mermaid & Active Psoas Eve's Lunge
Lateral Flexion & Mobility · Lateral Flexion
Heels On Bar
Footwork · Neutral Spine Stability
Toes On Bar
Footwork · Neutral Spine Stability
Single-Leg Heels or Toes
Single-Leg Footwork · Neutral Spine Stability
Single-Leg Footwork
Side-Lying Footwork · Neutral Spine Stability
Pilates V
Jumping · Neutral Spine Plyometrics
Lateral Open/Second Position
Jumping · Lateral Flexion
Moguls
Jumping · Neutral Spine Plyometrics
Air Jacks
Jumping · Neutral Spine Plyometrics
Staggered Jumps
Jumping · Neutral Spine Plyometrics
Tuck Jumps
Jumping · Neutral Spine Plyometrics
Frog Jumps
Jumping · Neutral Spine Plyometrics
Single-Leg Jumping
Jumping · Neutral Spine Plyometrics
Crisscross Jumping
Jumping · Transverse Rotation
Side-Lying Single-Leg Jumps
Jumping · Neutral Spine Plyometrics
Quadruped (4-Point Kneeling) Jumps
Jumping · Neutral Spine Plyometrics
Moon Jumping
Jumping · Neutral Spine Plyometrics
Jumpboard with Weights or Magic Circle
Jumping · Neutral Spine Plyometrics
Pelvic Rocks/Tilts
Bridging · Segmental Articulation
Articulated Shoulder Bridge
Bridging · Segmental Articulation
Hip Lifts
Bridging · Segmental Articulation
Single-Leg Bridge
Bridging · Segmental Articulation
Semi-Circle
Bridging · Segmental Articulation
Lower & Lift
Supine Arms in Straps · Neutral Spine Stability
Triceps Taps
Supine Arms in Straps · Neutral Spine Stability
Triceps Press
Supine Arms in Straps · Neutral Spine Stability
Side Abduction
Supine Arms in Straps · Neutral Spine Stability
Unilateral Oblique Press
Supine Arms in Straps · Transverse Rotation
Frog
Matwork Variations with Supine Arms in Straps · Neutral Spine Stability
Reverse Expansion / Presentation
Facing Away from Straps · Neutral Spine Stability
Serve a Tray
Facing Away from Straps · Neutral Spine Stability
Lateral Flexion — Front Facing
Short Box Series · Lateral Flexion
Lean
Short Box Series · Neutral Spine Stability
T-Press
Plank & Prone · Spinal Extension
Swimming
Plank & Prone · Spinal Extension
Classical & Contemporary Matwork
Floor-to-standing abdominal series, segmental spinal rolling, prone extension, side-lying glute work, and upper-body weight-bearing.
Seated 3-Dimensional Breathing
Breathing & Warm-Up · Neutral Spine Stability
Pelvic Rocks
Classical Matwork · Segmental Articulation
Shoulder Isolation (Protraction & Retraction)
Classical Matwork · Neutral Spine Stability
Arm Circles
Classical Matwork · Neutral Spine Stability
Chest Lift
Classical Matwork · Thoracic / C-Curve Flexion
Knee Folds
Classical Matwork · Neutral Spine Stability
Toe Taps
Classical Matwork · Neutral Spine Stability
Knee Circles
Classical Matwork · Neutral Spine Stability
Bridge
Classical Matwork · Segmental Articulation
One-Leg Circle
Classical Matwork · Neutral Spine Stability
Hundreds
Classical Matwork · Thoracic / C-Curve Flexion
Single-Leg Stretch
Classical Matwork · Neutral Spine Stability
Double-Leg Stretch
Classical Matwork · Neutral Spine Stability
Scissors (Single Straight-Leg Stretch)
Supine Abdominal Series · Thoracic / C-Curve Flexion
Double Straight-Leg Lower & Lift
Supine Abdominal Series · Thoracic / C-Curve Flexion
Crisscross
Classical Matwork · Transverse Rotation
Bicycle
Classical Matwork · Neutral Spine Stability
Hip Twist
Classical Matwork · Transverse Rotation
Spine Stretch
Classical Matwork · Thoracic / C-Curve Flexion
Spine Twist
Classical Matwork · Transverse Rotation
Saw
Classical Matwork · Transverse Rotation
Roll-Up
Classical Matwork · Thoracic / C-Curve Flexion
Neck Pull
Classical Matwork · Thoracic / C-Curve Flexion
Corkscrew
Classical Matwork · Transverse Rotation
Rolling Like a Ball
Spinal Rolling · Thoracic / C-Curve Flexion
Open-Leg Rocker
Classical Matwork · Thoracic / C-Curve Flexion
Seal
Classical Matwork · Thoracic / C-Curve Flexion
Crab
Classical Matwork · Thoracic / C-Curve Flexion
Teaser
Classical Matwork · Thoracic / C-Curve Flexion
Single-Leg Kick
Classical Matwork · Spinal Extension
Double-Leg Kick
Classical Matwork · Spinal Extension
Swimming
Classical Matwork · Spinal Extension
Swan
Classical Matwork · Spinal Extension
Rocking
Classical Matwork · Spinal Extension
Roll-Over
Classical Matwork · Segmental Articulation
Control Balance
Classical Matwork · Segmental Articulation
Jackknife
Classical Matwork · Segmental Articulation
Boomerang
Classical Matwork · Segmental Articulation
Thigh Stretch
Classical Matwork · Spinal Extension
Leg Pull
Classical Matwork · Closed-Chain Stability
Quadruped
Classical Matwork · Neutral Spine Stability
The Push-Up
Classical Matwork · Closed-Chain Stability
Leg Pull — Front
Classical Matwork · Closed-Chain Stability
Side-Lying Leg Series
Classical Matwork · Neutral Spine Stability
Kneeling Side Kick
Classical Matwork · Neutral Spine Stability
Side Bend
Classical Matwork · Lateral Flexion
Mermaid
Classical Matwork · Lateral Flexion
Wunda & Combo Chair Exercises
Cactus spring hook settings, seated and standing leg presses, step-ups, pikes, tendon stretch, Swan, and rotational control.
Seated Footwork
Leg Work · Neutral Spine Stability
Single-Leg Footwork
Leg Work · Neutral Spine Stability
Ankle Articulation
Leg Work · Neutral Spine Stability
Standing Leg Press — Facing Pedal
Standing Leg Work · Neutral Spine Stability
Standing Leg Press — Side-Facing
Standing Leg Work · Neutral Spine Stability
Crossover Press
Standing Leg Work · Neutral Spine Stability
Step-Ups
Standing Leg Work · Neutral Spine Stability
Step-Down/Mountain Climber
Standing Leg Work · Neutral Spine Stability
Hamstring Press — Hips Up
Supine Leg Work · Neutral Spine Stability
Supine Frog Lying Flat
Supine Leg Work · Neutral Spine Stability
Adductor Press
Side-Lying Leg Work · Neutral Spine Stability
Frog Back
Leg Work Supported By Arms · Neutral Spine Stability
Frog Back — Hips Up
Leg Work Supported By Arms · Neutral Spine Stability
Side Pike with Leg Extension
Leg Work Supported By Arms · Lateral Flexion
Prone Scapula Isolation
Arm Work · Neutral Spine Stability
One-Arm Press, Prone
Arm Work · Neutral Spine Stability
Triceps Press, Sitting
Arm Work · Neutral Spine Stability
One-Arm Push, Hand On Floor
Arm Work · Neutral Spine Stability
Ab Press, Sitting/Spine Stretch
Torso Flexion · Thoracic / C-Curve Flexion
Pike/Teaser On Floor
Torso Flexion · Thoracic / C-Curve Flexion
Torso Press, Sitting — Intro
Torso Flexion · Thoracic / C-Curve Flexion
Cat Standing — Front
Torso Flexion · Thoracic / C-Curve Flexion
Cat Standing — Side
Torso Flexion · Thoracic / C-Curve Flexion
Cat Standing — Back
Torso Flexion · Thoracic / C-Curve Flexion
Cat Kneeling
Torso Flexion · Thoracic / C-Curve Flexion
Roll-Over
Torso Flexion · Segmental Articulation
Jackknife
Torso Flexion · Segmental Articulation
Horseback
Torso Flexion · Thoracic / C-Curve Flexion
Elephant/Pike
Torso Flexion · Thoracic / C-Curve Flexion
Handstand
Torso Flexion · Thoracic / C-Curve Flexion
Tendon Stretch
Torso Flexion · Thoracic / C-Curve Flexion
Swan
Torso Extension · Spinal Extension
Grasshopper
Torso Extension · Spinal Extension
Mermaid
Lateral Flexion · Lateral Flexion
Mermaid — Kneeling
Lateral Flexion · Lateral Flexion
Side Bends
Lateral Flexion · Lateral Flexion
Rotation, Prone
Torso Rotation · Transverse Rotation
Lean
Torso Rotation · Neutral Spine Stability
Side Body Twist
Torso Rotation · Transverse Rotation
Seated Twist
Torso Rotation · Transverse Rotation
Springboard, Tower & Cadillac Exercises
Numbered eyelet heights for Roll-Down Bar, Supine & Standing Arm Springs, Purple Leg Springs, Push-Thru Bar (top & bottom sprung), and Cadillac Hanging series.
Roll-Down
Roll-Down Bar · Thoracic / C-Curve Flexion
Roll-Down With Back Extension
Roll-Down Bar · Spinal Extension
Neck Pull
Roll-Down Bar · Thoracic / C-Curve Flexion
Around the World
Roll-Down Bar · Transverse Rotation
Side Bend
Roll-Down Bar · Lateral Flexion
Airplane — Preps
Roll-Down Bar · Neutral Spine Stability
Airplane/Semi-Circle
Roll-Down Bar · Segmental Articulation
Thigh Stretch
Roll-Down Bar · Spinal Extension
Standing Lat Press
Roll-Down Bar — Standing · Neutral Spine Stability
Press-Down
Roll-Down Bar — Standing · Neutral Spine Stability
Press-Down With Triceps
Roll-Down Bar — Standing · Neutral Spine Stability
Triceps Lunge
Roll-Down Bar — Standing · Neutral Spine Stability
Bicep Curls
Arm Springs — Supine · Neutral Spine Stability
Triceps Press
Arm Springs — Supine · Neutral Spine Stability
Circles
Arm Springs — Supine · Neutral Spine Stability
Lower & Lift Straight Arms
Arm Springs — Supine · Neutral Spine Stability
T-Press/Side Arms
Arm Springs — Supine · Neutral Spine Stability
Lower, Middle, Upper Trap Strengthening
Arm Springs — Standing, Facing the Springboard · Neutral Spine Stability
Standing Squats with Arm Springs
Arm Springs — Standing, Facing the Springboard · Neutral Spine Stability
Snow Angels
Arm Springs — Standing, Facing the Springboard · Neutral Spine Stability
Reverse Expansion
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Offering
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Hug a Tree
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Butterfly
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Punches
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Salute
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Standing Pull-Down
Arm Springs — Standing, Facing Away · Neutral Spine Stability
Adduction — Long Arm
Arm Springs — Standing, Sideways · Neutral Spine Stability
Adduction — Side Arm
Arm Springs — Standing, Sideways · Neutral Spine Stability
Internal Rotation
Arm Springs — Standing, Sideways · Transverse Rotation
External Rotation
Arm Springs — Standing, Sideways · Transverse Rotation
Abduction — Long Arm
Arm Springs — Standing, Sideways · Neutral Spine Stability
Abduction — Side Arm
Arm Springs — Standing, Sideways · Neutral Spine Stability
Side Twist, Standing
Arm Springs — Standing, Sideways · Transverse Rotation
Fencer Lunges
Arm Springs — Standing, Sideways · Neutral Spine Stability
Bend & Stretch
Leg Springs — Side-Lying · Neutral Spine Stability
Lower & Lift
Leg Springs — Side-Lying · Neutral Spine Stability
Side Kick
Leg Springs — Side-Lying · Neutral Spine Stability
Side Kick Stretch/Bicycle
Leg Springs — Side-Lying · Neutral Spine Stability
Scissors
Leg Springs — Side-Lying · Neutral Spine Stability
Ovals
Leg Springs — Side-Lying · Neutral Spine Stability
Développé
Leg Springs — Side-Lying · Neutral Spine Stability
Walks
Leg Springs — Supine · Neutral Spine Stability
Beats
Leg Springs — Supine · Neutral Spine Stability
Magician Series
Leg Springs — Supine · Neutral Spine Stability
Lat Pull
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Scapula Isolation
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Pull Down
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Push-Thru On Back
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Push-Thru On Back With Roll-Up
Push-Thru Bar — Springs From Above · Thoracic / C-Curve Flexion
Teaser — Prep
Push-Thru Bar — Springs From Above · Thoracic / C-Curve Flexion
Teaser Series
Push-Thru Bar — Springs From Above · Thoracic / C-Curve Flexion
Sit-Up Combo
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Cat
Push-Thru Bar — Springs From Above · Thoracic / C-Curve Flexion
Swan
Push-Thru Bar — Springs From Above · Spinal Extension
Push-Thru, Prone With Back Extension
Push-Thru Bar — Springs From Above · Spinal Extension
Mermaid — Kneeling
Push-Thru Bar — Springs From Above · Lateral Flexion
Forward Push-Thru
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Push-Thru With Feet (Parakeet)
Push-Thru Bar — Springs From Above · Neutral Spine Stability
Footwork
Push-Thru Bar — Springs From Below · Neutral Spine Stability
Single-Leg Footwork
Push-Thru Bar — Springs From Below · Neutral Spine Stability
Guillotine
Push-Thru Bar — Springs From Below · Segmental Articulation
Chest Press
Push-Thru Bar — Springs From Below · Neutral Spine Stability
Monkey
Push-Thru Bar — Springs From Below · Segmental Articulation
Hip Opener
Push-Thru Bar — Springs From Below · Neutral Spine Stability
Hanging Up/Pull-Ups
Hanging Series on the Cadillac / Trapeze Table · Neutral Spine Stability
Hanging Down/Reverse Pull-Ups
Hanging Series on the Cadillac / Trapeze Table · Neutral Spine Stability
Hanging — Half
Hanging Series on the Cadillac / Trapeze Table · Neutral Spine Stability
Hanging — Full
Hanging Series on the Cadillac / Trapeze Table · Neutral Spine Stability
Cat Walkover
Inversion Variations · Segmental Articulation
Ladder Barrel, Spine Corrector & Magic Circle
Rung-adjusted Ladder Barrel extension, ballet stretches, Short Box series, Spine Corrector inversions, and seated/standing Magic Circle isometrics.
Breathing — Forward Flexion
Spinal Warm-Up · Neutral Spine Stability
Breathing — Lateral Flexion
Spinal Warm-Up · Lateral Flexion
Scapula Isolations
Spinal Warm-Up · Neutral Spine Stability
Arm Scissors
Spinal Warm-Up · Neutral Spine Stability
Arm Circles
Spinal Warm-Up · Neutral Spine Stability
Side Bends
Sitting · Lateral Flexion
Rotation with Port de Bras
Sitting · Transverse Rotation
Obliques With Flexion
Sitting · Transverse Rotation
Rotation with Attitude
Sitting · Transverse Rotation
Lower & Lift
Sitting · Neutral Spine Stability
Leg Circles
Sitting · Neutral Spine Stability
Scissors
Sitting · Neutral Spine Stability
Bicycle
Sitting · Neutral Spine Stability
Hip Twist
Sitting · Transverse Rotation
Windmill/Helicopter
Inverted Positions · Transverse Rotation
Frog
Inverted Positions · Neutral Spine Stability
Oblique Can-Cans
Inverted Positions · Transverse Rotation
Roll-Over
Inverted Positions · Segmental Articulation
Shoulder Bridge
Inverted Positions · Segmental Articulation
Single-Leg Extension
Prone Positions · Spinal Extension
Beats
Prone Positions · Spinal Extension
Swan Dive
Prone Positions · Spinal Extension
Grasshopper
Prone Positions · Spinal Extension
Swimming
Prone Positions · Spinal Extension
Spinal Extension
Prone Positions · Spinal Extension
Rotation — Prone
Prone Positions · Transverse Rotation
Side Leg Lifts
Side-Lying · Neutral Spine Stability
One-Arm Press
Side-Lying · Neutral Spine Stability
Push-Up
Supported on Hands · Closed-Chain Stability
Leg Pull — Front
Supported on Hands · Closed-Chain Stability
Leg Pull
Supported on Hands · Closed-Chain Stability
Ballet Stretch — Forward Hamstring
Ballet Stretches · Neutral Spine Stability
Ballet Stretch — Lateral Side Bend
Ballet Stretches · Lateral Flexion
Ballet Stretch — Quadriceps & Psoas
Ballet Stretches · Neutral Spine Stability
Ballet Stretch — Glutes & Hip Rotators
Ballet Stretches · Neutral Spine Stability
Ballet Stretch — Inner Thigh Adductors
Ballet Stretches · Neutral Spine Stability
Straight Back
Short Box Series · Neutral Spine Stability
Twist
Short Box Series · Transverse Rotation
Twist With Round Back
Short Box Series · Transverse Rotation
Lean
Short Box Series · Neutral Spine Stability
Tree
Short Box Series · Neutral Spine Stability
Horseback
Sitting · Neutral Spine Stability
Corkscrew
Flat Back · Transverse Rotation
Handstand
Flat Back · Closed-Chain Stability
Magic Circle — Above the Knees
Sitting with the Magic Circle · Neutral Spine Stability
Magic Circle — Below the Knees
Sitting with the Magic Circle · Neutral Spine Stability
Magic Circle — At the Ankles
Sitting with the Magic Circle · Neutral Spine Stability
Magic Circle — Side Body
Standing with the Magic Circle · Lateral Flexion
Magic Circle — In Front Of Chest
Standing with the Magic Circle · Neutral Spine Stability
Magic Circle — At Waist Height
Standing with the Magic Circle · Neutral Spine Stability
Magic Circle — Arms Overhead
Standing with the Magic Circle · Neutral Spine Stability
Magic Circle — Behind Body
Standing with the Magic Circle · Neutral Spine Stability