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

22 movements

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PiWall

Hug a Tree - Dandasana

In Pilates: It exactly resembles the "Hug a Tree" movement within the "Seated Arm Work" series, which is a very fundamental sequence on the Reformer, Cadillac, or Springboard apparatus. Keeping the torso upright and trying to bring the arms together in front while the resistance comes from behind is the heart of this series. In Yoga: The position of the lower body and the perfectly upright alignment of the spine is a flawless Dandasana (Staff Pose) form. Although there is no spring resistance in yoga, the philosophy of keeping the spine upright at a 90-degree angle against gravity without support is entirely based on Dandasana.

Works This movement generates dynamic power in the upper body while requiring very rigid isometric (static) stabilization in the core region and lower body: · Chest and Front Shoulder Muscles · Core Muscles · Erector Spinae (Spinal Erectors)

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PiWall

Half Roll Back - Ardha Navasana

In Pilates: This movement is one of the most fundamental building blocks of the Pilates system. It is a version of the "Half Roll Back" movement from the mat series, performed with spring resistance. It exactly resembles the "Roll Down" series performed on the Cadillac (Trapeze Table) or Springboard, where you hold onto the springs, curve the spine into a "C" shape (C-Curve), and lean backward. In Yoga: Visually, in terms of the backward lean of the torso and the load carried by the abdominal muscles, it is very similar to the Ardha Navasana (Half Boat Pose). However, because there is no spring resistance trying to pull the body forward in yoga, the dynamics are different; here, there is a resistance against the springs (anti-flexion/extension).

Works This movement is an exercise that combines isometric and eccentric contractions, placing the primary workload on the core region while keeping the upper body and arms stable: · Core Muscles · Iliopsoas (Hip Flexors) · Back and Scapular Stabilizers

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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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