Exercices Reformer Stott Pilates avancés

261 exercices et modifications 

Les 169 exercices et modifications Reformer débutants
Les 207 exercices et Modifications Reformer intermédiaires
Les 261 exercices et modifications Reformer avancés 
1 Footwork
2 Toes apart Heels Together
3 Wrap toes on bar
4 Longitudinale Arch
5 Heels on bar 
6 High half toe
7 Lower & Lift
8 Alternate Breath 
9 Small range pulse 
10 End range pulse 
11 Use a spacer
12 Second Position 
13 Parallel
14 Laterally Rotated
15 Medially Rotated
16 Alternate Breath 
17 Small range pulse 
18 End range pulse 
19 Flex-Band Exerciser
20 Hundred
21 Fitness Circle
22 Short Spine
23 Peroneal Stretch
24 Coordination
25 Back Rowing
26 Round Back 
27 Alternative Sitting Positions
28 Straight Back 
29 Alternative Sitting Positions
30 Front Rowing
31 Arm Circles
32 Round forward with arm circles
33 Alternative Sitting Positions
34 Salute
35 Hands at forehead
36 Elbows pointing forward
37 Legs straight and adducted on carriage
38 Second Position 
39 Palms facing up 
40 Palms facing down
41 Alternative Sitting Positions
42 Offering
43 Pronation of forearms
44 Supination of forearms
45 Alternative Sitting Positions
46 Swan Dive - First Long box
47 Prep Inhale + Exhale
48 Arms Pulling Straps - First Long box
49 Plow
50 Airplane
51 Triceps Targeter
52 Backstroke - First long box 
53 Add tension 
54 Add Beats 
55 Teaser - First long box
56 Prep Balancing
57 Legs straight
58 No Straps 
59 Prep Rolling
60 Straight Legs 
61 No Straps 
62 Straight Forward
63 Teardrops Outward
64 Teardrops Inward
65 Salute
66 Leave legs in the air
67 Slow Double Leg Stretch 
68 Breast Stroke - first long box
69 Breast Stroke
70 Salute
71 Thoracic extension only 
72 Horseback - First Long box
73 Posting 
74 Prep without straps
75 Teardrops Outward
76 Teardrops Inward
77 Salute
78 Alternate hand positions
79 Long Stretch
80 Prep on knees
81 Down Stretch 
82 Up Stretch
83 Round Back 
84 Reverse Round Back
85 Straight Back 
86 Reverse Straight Back 
87 Arabesque/Attitude
88 Prep/Flamingo 
89 Attitude 
90 High half toe
91 High half toe on top or shoulder rest 
92 Long Back Stretch 
93 Triceps Dips + inhale exhale 
94 Spinal Articulation + Inhale exhale
95 Stomach Massage
96 Round Back
97 Straight Back 
98 Reaching
99 Twist 
100 Spine in C-curve start
101 Triceps Press
102 Additional Triceps Press
103 Arm Circles
104 Straddle reformer
105 Tendon Stretch
106 Two feet on Carriage
107 Prep
108 Knees Slightly flexed
109 Gesture Leg Reaching Forward
110 Gesture Leg reaching to Side
111 Gesture Leg reaching back 
112 Overhead 
113 Omit extending hips
114 Alternate Breathing
115 Semicircle
116 On four breaths
117 Not extending knees fully
118 Chest Expansion
119 Chest Expansion
120 Pulses
121 Palms facing back 
122 Palms facing front 
123 Move away from shoulder rests 
124 Thigh Stretch 
125 Hinge
126 Hinge with extension
127 Side Arm Work 
128 Backhand With Rotation
129 On four breaths inhale + exhale x2
130 Omit rotation of torso
131 Semaphore
132 Palm Facing Down
133 Hug the Moon
134 Prep for scapular stabilizations 
135 Horizontal Adduction 
136 Torso rotation
137 Horizontal Abduction 
138 Horizontal Abduction with rotation
139 Reverse Expansion
140 Straight Forward
141 Teardrops Outward
142 Teardrops Inward
143 Salute
144 Hands at forehead
145 Elbows pointing forward
146 Biceps Curls
147 Snake
148 Alternate hand position
149 Omit extension inhale +exhale 
150 Four Breaths, Full movement 
151 Twist 
152 Alternate hand positions 
153 Reach one arm to ceiling
154 Corkscrew
155 Balance Control
156 Roll down 
157 Rocking - Second Long Box
158 Rocking in shape withouth straps
159 Feet pulling straps - Second Long Box
160 Swimming - Second Long Box
161 Increase pace
162 Legs parallel
163 Swan Dive - Second Long Box 
164 Grasshopper - Second  Long box
165 Round Back - Short Box 
166 Omit Arms Reaching
167 Straight Back - Short Box
168 Twist with round back - Short Box
169 Lean - Short Box
170 Lean
171 Cast a spell
172 Twist around the world
173 Tree - Short Box 
174 Tree
175 Leg to Side
176 Leg Circles
177 Omit roll back (exercise 1) 
178 Essential version (Exercice 1) 
179 Flex top knees (Exercices 1-3)
180 Reach arms back (Exercices 1-3)
181 Mermaid - Short Box 
182 Side Bend
183 Hawk 
184 Bow & Arrow
185 Leg Nearest pulley's 
186 Elephant 
187 Round Back 
188 Straight Back
189 Move feet forward
190 High half toe
191 Leg Circles
192 Parallel
193 Small quick circles
194 Laterally Rotated
195 Small quick circles
196 Medially Rotated
197 Laterally Rotated throughout
198 Parallel throughout 
199 Allow hinge of hips 
200 Long spine
201 Knee Stretches
202 Round Back 
203 Straight Back 
204 Standing inhale + exhale
205 Extended Back
206 Knees off
207 Straight back knees off
208 Attitude
209 Bicycle inhale + exhale
210 Running
211 Slow defined Breath
212 Hip Lift
213 Shoulder Bridge
214 Hip Rolls
215 Single Thigh Stretch
216 Standing thigh stretch 
217 Both hands reaching up
218 Front Splits
219 Hands touching footbar 
220 Standing 
221 Back Splits
222 Hands holding shoulder rests
223 Footbear position 
224 Side Splits
225 Abduction
226 Adduction
227 Legs laterally rotated 
228 Hands on hips
229 Plié out
230 Plié in 
231 Carriage Leg Pressing
232 Platform Leg Pressing 
233 Skating
234 Adduction 
235 Abduction 
236 Hands on hips 
237 Cross touch
238 Picking flowers
239 Adduction 
240 Abduction 
241 Control Front
242 Straight Arms
243 Rest on forearms
244 Bent Arms out
245 Bent Arms in 
246 Hands holding around edges of carriage
247 Control Back
248 Prep for scapular stabilizations
249 Legs parallel
250 Circling the leg inhale + exhale
251 High Bridge
252 Feet on Footbar
253 Hands holding on top of shoulder rests
254 Hands on Footbar
255 Sitting on heels 
256 Star
257 Star Elephant
258 Omit flexion 
259 Start Prep
260 Star
261 Star Sidekick