Repertoire

The Movement Repertoire

A growing catalogue of exercises for the Pilateras reformer, tower reformer, PiWall and studio apparatus — with the muscles each one works, what it gives you, and how demanding it is.

Equipment

All PiWall 27

Difficulty

1 · Very easy 1 2 · Easy 11 3 · Intermediate 9 4 · Advanced 4 5 · Very advanced 2

Focus

Core 22 Back & spine 11 Legs & glutes 7 Arms & shoulders 14 Full body 10 Balance 6

3 movements

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PiWall

Standing Split - Hanging Splits

In Yoga: It is a tremendous gravity adaptation of the Urdhva Prasarita Eka Padasana (Standing Split) pose, inverted and supported by wall straps. It also exactly resembles the inverted suspension and stretching sequences performed using a wall and ropes (plumb lines) in Iyengar yoga. In Pilates: It is a much deeper, standing, and wall-adapted variation of the "Hanging Splits" performed with "Fuzzy" suspension straps on the Cadillac apparatus, or the "Control Balance" movement on the mat.

Works By utilizing gravity and the support of the wall, this exercise creates intense contraction (strength) in one half of the body while providing a deep fascial elongation (flexibility) in the other half: · Gluteus Maximus (Glutes) · Gastrocnemius and Soleus (Calves) · Back and Arm Muscles

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PiWall

Phalakasana - Long Stretch

In Yoga: Fundamentally, it is an adapted, standing, angled version of Phalakasana (Plank Pose) against gravity. At the same time, because the arms extend upward and forward, it can be considered a resisted form of Urdhva Hastasana (Upward Salute Pose) or a practice of Virabhadrasana III (Warrior III) where the feet remain on the ground. In Pilates: It is the exact standing equivalent of the famous "Long Stretch" series performed on the Reformer or "The Lean" posture on the Wunda Chair. The goal is to keep the body stable and unbending "like a board" (plank).

Works While the strap supports the hips, the entire posterior chain of the body works with a tremendous isometric (static) contraction to prevent the upper torso from falling forward (toward the ground) due to gravity: · Erector Spinae (Spinal Erectors) · Gluteus Maximus (Glutes) and Hamstrings · Deltoids (Shoulders) and Trapezius

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PiWall

Bridge Pose - Shoulder Bridge

In Yoga: It is a hybrid version of the Setu Bandhasana (Bridge Pose) and Salamba Sarvangasana (Supported Shoulderstand) poses performed using a wall. Additionally, it can be considered a variation of the wall-supported Eka Pada Setu Bandhasana (One-Legged Bridge Pose) practice that deepens the hip angle. In Pilates: It is very similar to the "Bicycle" or "Scissors" series performed in the "Shoulder Bridge" position on the mat. It is the equivalent of the "Bottoms Up" on the Reformer or the asymmetrical bridge movements performed by pushing the pedal with one leg on the Wunda Chair, adapted here with gravity and wall resistance.

Works This movement requires an asymmetrical (unilateral) pushing force in the lower body while demanding balance and stabilization in the core region: · Gluteus Maximus (Glutes) and Hamstrings · Core Muscles · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs)

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How the difficulty scale works

Every movement is rated from 1 to 5 on its biomechanical demands: core activation, upper-body strength, and the balance and flexibility it asks for.

Very easy: Fully supported, passive stretches performed on the floor.
Easy: Basic pulling, pushing and stretching from a stable base — seated, kneeling, or standing with support.
Intermediate: Exercises calling for active balance, moderate flexibility, or genuine core control.
Advanced: Active inversions, plank and flight shapes carried on full body weight — high core activation, shoulder mobility, and spatial awareness.
Very advanced: Acrobatic and gymnastic shapes demanding elite upper-body and abdominal strength to hold body weight stable against gravity.

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