For the Nike folks working on getting the “Pilates Passport,” here’s a list of the exercises that we expose you to in the Passport training. It’s a mix of beginner, intermediate and advanced exercises, so no worries if you’re not an expert after 5 sessions! Did I ever tell you the story about how psyched I was to lift up into full teaser from a draped position after 6 months of private sessions? Yup. It did not happen overnight.
These are the basic spring settings that I teach; other teachers may vary, so listen or ask in class. *Sometimes a variation of an exercise requires a different spring setting, so when in doubt….ask for the spring setting, even if the teacher has already said it five times.
|Passport Exercise||Page #||Springs|
|Hundred||pp 123-124||1 Red + 1 Blue|
|Footwork||pp 112-121||3 Red or All Springs|
|Armwork: hug a tree||p. 175||1 Red (harder) or 1 Blue (easier)|
|Armwork: salute||p. 176||1 Red (harder) or 1 Blue (easier)|
|FOOT STRAP SERIES|
|Leg raises||n/a||1 Red + 1 Blue|
|Leg circles||pp 136-137||1 Red + 1 Blue|
|Frog||p. 135||1 Red + 1 Blue|
|Short spine prep||n/a||1 Red + 1 Blue (hips stay down)|
|Short spine||pp.146-147||1 Red + 1 Blue Option to add 1 Yellow for assistance.|
|LONG BOX SERIES|
|Pulling straps||p. 203||1 Red|
|T-pull||p. 204||1 Red|
|SHORT BOX SERIES|
|Round||p. 126||3 Red or All Springs|
|Tilt||p. 127||3 Red or All Springs|
|Sidebend||p. 195||3 Red or All Springs|
|Tree||pp 128-129||3 Red or All Springs|
|STOMACH MASSAGE SERIES|
|Round||p. 158||3 Red|
|Flat Back||p. 159||3 Red|
|LONG STRETCH SERIES|
|Long Stretch||p. 164||1 Red + 1 Blue = classic. 1 Red + 1 Yellow = less stable|
|Down Stretch||p. 161||1 Red + 1 Yellow|
|Up Stretch||n/a||1 Red + 1 Blue = classic. 1 Red + 1 Yellow = less stable|
|Elephant Round||n/a||1 Red + 1 Blue|
|Elephant Flat||pp 162-163||1 Red + 1 Blue|
|Knee Stretch: round||p. 156||1 Red + 1 Blue|
|Knee Stretch: flat||p. 157||1 Red + 1 Blue|
|Knee Stretch: knees off||n/a||1 Red + 1 Blue|
|Reverse Knee Stretch (face pulleys)||n/a||1 Red|
|Armwork Kneeling: chest expansion||p. 177||1 Red or 1 Blue|
|Armwork Kneeling: scoops||p. 178||1 Red or 1 Blue|
|Armwork Kneeling: teardrops||n/a||1 Red or 1 Blue|
|Armwork Kneeling: rotations||n/a||1 Red or 1 Blue|
|Armwork Kneeling: cactus||n/a||1 Blue|
|Armwork Kneeling: swakatee||n/a||1 Yellow|
|Running||n/a||2Red + 1 Blue|
|Pelvic Lifts (aka Bridge)||pp 142-143||2Red + 1 Blue|
|Standing Splits Side||p. 191||1 Red or 1 Blue|
|Standing Splits: front 1 & 2||pp. 153-153||1 Red|
Page #’s refer to the book “Pilates” by Rael Isacowitz Super affordable, super helpful.
Are you looking for the Rule of Thumb Spring Listing? Go here
WHAT TO DO IF AN EXERCISE ISN’T WORKING FOR YOU
In my classes, I’ll usually tell where you should feel an exercise (“oh, hello seat muscles!”) and I’ll often mention where you shouldn’t feel it (“your neck should never feel like it’s working.”) I’m trying to help you translate what your body is telling you, so that you can respond or adjust appropriately.
- If an exercise feels uncomfortable, please say something! That means: either we need to adjust your form or we need to adjust the machine. It’s quite common for people who are petite, tall or large to need a couple machine adjustments during class. One size does not fit all, and the Allegro 2’s are highly adjustable.
- If a spring weight feels inappropriate — too heavy or too weak — please speak up. The spring adjustments aren’t always obvious. Sometimes adding a spring makes the exercise harder; sometimes it makes it easier — don’t guess!
- Tip for Newbies: notice how much effort the people around you are putting in. If something feels super hard, say something — you may have missed an instruction to change springs.
- Don’t see your favorite exercise? Joe invented more than 500 moves, and modern teachers have added even more….