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PILATES REFORMER
Routine # 4

Jump board Series MUST be preceeded with a Warm-up FIRST

Guidelines; SAFETY FIRST
1. Begin with Heels down
(the carriage may not be parked-to accommodate your flexibility) Land through the feet SOFTLY with Heels finishing down
2. Use inner thigh adduction to propel the jump
3. Complete all choreography prior to carriage returning cycle
4. Perform all exercises in 12 o'clock (posterior pelvic tilt)

Jump in 1st position

Changemál

Open & Close

Passé, turned out

Peter Pan

Grande Batmal

Rock-n-roll

Side jump

Seated stomach massage, round back

Row Series, sitting on the carriage with hands in straps

Row 1

Row 2

Row 3

Row 4

Row 5

Row 6

Teaser Series, on the Long Box

#1

#2

#3, teaser with serve the platter

Longe series

front knee bent

both legs straight

back knee bent

Mermaid sequence

Seated Mermaid

Standing Mermaid

Star

Star with contraction

Thread the needle

Russian split

Variation #1

Variation #2

Variation #3

Variation #4

Chinese split

Variation #1

Variation #2

Variation #3

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