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

1 movement

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PiWall

Salabhasana - Swan

In Yoga: It is fundamentally very similar to the Salabhasana (Locust Pose). Furthermore, because the torso is parallel to the ground and the arms are extended forward, it perfectly reflects the upper body sensation of an unsupported Virabhadrasana III (Warrior III) pose. In Pilates / General Fitness: It is an advanced, suspended variation of the prone Superman exercise or the Pilates Swan series, where the resistance of gravity is felt much more intensely.

Works Since this movement requires holding the body in a straight line on a horizontal plane against gravity, it intensely activates the entire posterior chain and core region isometrically (static contraction): · Erector Spinae (Spinal Erectors) · Core Muscles · Gluteus Maximus (Glutes) and Hamstrings

Read the full breakdown

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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