CCREF-Syllabus

Curriculum Structure

The programme is aligned with the competencies and learning outcomes associated with European Standards and the EREPS Level 4 Pilates Teacher framework.

SECTION I: Introduction Pilates on Reformer

SECTION II: Overview of Foundation Exercises

SECTION III: Reformer Set-Up and Safety

SECTION IV: Foundation Exercises

Footwork – toes parallel

Footwork – heels parallel

Footwork – “V” or plié

Footwork – Heels side

Footwork – slow running

Single Leg Footwork – Toes

100 – Curl Up

Supine Arm – Triceps

Supine Arm – Arms Straight

Supine Arm – “V“ Position

Thighs in Strap – Up / Down

Thighs in Strap – Small Circles

Thighs in Strap – In / Out

Feet in Straps – Up / Down

Feet in Straps – Circles

Feet in Straps – Baby Frogs

Reverse Teaser – Rolls Backs

Reverse Teaser – Oblique Roll Backs

Stomach Massage – Round Back

Knee Stretches – Scooter

Elephant – Hamstring Stretch

Elephant – Flat Back

Short Box Series – Round Back

Short Box Series – Flat Back

Short Box Series – Round Back 2

Short Box Series – Flat Back 2

Arm Work – Chest Expansion

Arm Work – Biceps Curl

Arm Work – Rotator Cuff 1

Arm Work – Pull Forward

Arm Work – Offering 1

Arm Work – Bow & Arrow

Arm Work – Rotator Cuff 2

Arm Work – Rotator Cuff 3

Side Arm Work – Twist 1

Side Lying Series – Sleeper 1

Side Lying Series – Sleeper 2

Pelvic Lift

Pelvic Lift – Round Back

Hamstring Stretch 1

Hamstring Stretch 2

Hamstring Stretch 3

Hip Flexor Stretch 1

Hip Flexor Stretch 2

Hip Flexor Stretch 3

Mermaid

SECTION V: Beginner Exercises

Foot Work – Arches

Foot Work – Toes with High Heels

Foot Work Running

Single Leg Foot Work – Leg Extended 1

Single Leg Foot Work – Leg Extended 2

100 – Legs Extended

100 – Legs Turned Out

Rowing Arms

Supine Arms Series – Triceps 2

Supine Arms Series – Angel Arms

Supine Arms Series – Circles

Supine Arms Series – Chicken Wings

Feet In Straps – Circles

Feet In Straps – Diamond Pulls

Feet In Straps – Parallel Hollywood Legs

Feet In Straps – “V” Splits

Feet In Straps – Full Frogs

Feet In Straps – Short Spine 1

Reverse Teaser – Legs Lifted

Long Box Series – Pulling Straps

Long Box Series – Triceps

Reverse Long Box – Push Out

Short Box – Climb A Tree 1

Stomach Massage – Flat Back

Knee Stretches – Round Back 1

Knee Stretches – Flat Back

Reverse Knee Stretches – Forward

Elephant – Round Back

Elephant – Toes Lifted

Elephant – Small Pulse

Knee Strengthener – Both Legs

Knee Strengthener – Single Legs

Box Press – Hamstring Strengthener

Arm Work – Bubble Head

Arm Work – Cleopatra

Arm Work – Hug A Tree

Arm Work – Reject A Tree

Arm Work – ½ Arm Circles

Arm & Abs – Roll Backs with Biceps Curls

Arm & Abs – Roll Backs with Twists

Standing Skating – Straight Legs

Standing Skating – Knees Bent

Abs in Straps – Forward

Abs in Straps – Oblique

Low Swan

Side Lying Legs – Adductor Lifts

Side Lying Legs – Side Kicks

Pelvic Lift – Full Press

Pelvic Lift – Lower

Mermaid – Upper Thoracic Rotation

SECTION VI: Intermediate Exercise

Footwork – Toes Under Bar

Footwork – “7s”

Footwork – Small Pulses

Single Leg Footwork – Leg Extended

Single Leg Footwork – Bicycle

Core Stability – Legs Only

Core Stability – Arms Only

100 – Legs Lower

100 – Progressive Breathing

Coordination Prep

Rowing Front – Reach Up

Arms & Abs – Roll Backs

Supine Arms – Triceps 45⸰

Supine Arms – Marching Arms

Supine Arms – Cheerleader Arms

Abs Control – Curls Up Forwards

Abs Control – Single Leg Stretch

Feet in Straps – Figure of 8

Feet in Straps – Hollywood Legs

Feet in Straps – Reverse Frogs

Feet in Straps – Short Spine 2

Feet in Straps – Short Adductor Stretch

Reverse Teaser – Straight Legs

Long Box – T Pull

Long Box Abs – Tummy Pumps

Reverse Long Box – The Swan

Reverse Long Box – Push Out

Short Box – Climb A Tree

Short Box – Side Lifts

SECTION VII: ADVANCED

Footwork – Internal/External Rotation

Footwork – Moguls

Footwork – Half Rises

Single Leg Footwork – Bicycle

Single Leg Footwork – Fondue

The Hundred – Lift/Lower Legs

The Hundred – Small Beats

Over Head – Arms Down

Co-ordination

Rowing Front

Rowing Back – Round Back

Rowing Back – Hinge Back

Arms and Abs – Roll back with Open Arms

Feet in Straps – Short Spine 3

Feet in Straps – Loading Frog Combo 1

Feet in Straps – Long Spine 1

Feet in Straps – Long Spine 2

Feet in Straps – Long Adductor Stretch

Single Foot in Straps – Small Circles

Single Foot in Straps – Baby Frog

Single Foot in Straps – Baby Frog 2

Single Foot in Straps – Full Frog

Reverse Teaser – Oblique

Long Box – Half Circles

Reverse Long Box – Arm Circles

Long Box – Backstroke

Long Box – Reverse Backstroke

Long Box – Teaser 1

Long Box – Teaser 2

Short Box – The Hinge

Short Box – Side Lift

Stomach Massage – Reach up

Stomach Massage – Tendon Stretch

Core Stability – Arms and Legs

Abdominal Control – Scissors Oblique

Back Splits

Standing Side Splits – Internal Rotation

Standing Side Splits – The Hinge

Standing Side Splits – Scary Crab

The Corkscrew

Knee Stretches – Knees Off

Reverse Knee Stretches – Oblique

Elephant – Single Leg

Elephant – Ultimate Elephant

Long Stretch

Up Stretch

Down Stretch

Long Back Stretch

Tendon Stretch 1

Tendon Stretch 2

Arm Work – Triceps Back

Arm Work – Biceps

Arm Work – Arm Circles

Arm Work – Cross Arm Pull

Arm Work – Thigh Stretch

Side Arm Work – Twist Up/Down

Side Arm Work – Triceps Side

Side Arm Work – Draw A Sword

Side Arm Work – Push Out/Twist

Snake Prep 2

Pelvic Lift – Single Leg

Pelvic Lift – Side Leg Extended

Balance Control – Arms Only

The Runner – Single Arm

Front Splits

Hamstring Pull – Leg Pull Side

Long Box – Hamstring Curls 1

Long Box – Hamstring Curls 2

Hip Flexor Stretch Series – Front Leg Straight

Mermaid – Adding Push Ups

(+91) 81048 39793

CCREF-Syllabus

Curriculum Structure

SECTION I: Introduction Pilates on Reformer

SECTION II: Overview of Foundation Exercises

SECTION III: Reformer Set-Up and Safety

SECTION IV: Foundation Exercises

Footwork – toes parallel

Footwork – heels parallel

Footwork – “V” or plié

Footwork – Heels side

Footwork – slow running

Single Leg Footwork – Toes

100 – Curl Up

Supine Arm – Triceps

Supine Arm – Arms Straight

Supine Arm – “V“ Position

Thighs in Strap – Up / Down

Thighs in Strap – Small Circles

Thighs in Strap – In / Out

Feet in Straps – Up / Down

Feet in Straps – Circles

Feet in Straps – Baby Frogs

Reverse Teaser – Rolls Backs

Reverse Teaser – Oblique Roll Backs

Stomach Massage – Round Back

Knee Stretches – Scooter

Elephant – Hamstring Stretch

Elephant – Flat Back

Short Box Series – Round Back

Short Box Series – Flat Back

Short Box Series – Round Back 2

Short Box Series – Flat Back 2

Arm Work – Chest Expansion

Arm Work – Biceps Curl

Arm Work – Rotator Cuff 1

Arm Work – Pull Forward

Arm Work – Offering 1

Arm Work – Bow & Arrow

Arm Work – Rotator Cuff 2

Arm Work – Rotator Cuff 3

Side Arm Work – Twist 1

Side Lying Series – Sleeper 1

Side Lying Series – Sleeper 2

Pelvic Lift

Pelvic Lift – Round Back

Hamstring Stretch 1

Hamstring Stretch 2

Hamstring Stretch 3

Hip Flexor Stretch 1

Hip Flexor Stretch 2

Hip Flexor Stretch 3

Mermaid

SECTION V: Beginner Exercises

Foot Work – Arches

Foot Work – Toes with High Heels

Foot Work Running

Single Leg Foot Work – Leg Extended 1

Single Leg Foot Work – Leg Extended 2

100 – Legs Extended

100 – Legs Turned Out

Rowing Arms

Supine Arms Series – Triceps 2

Supine Arms Series – Angel Arms

Supine Arms Series – Circles

Supine Arms Series – Chicken Wings

Feet In Straps – Circles

Feet In Straps – Diamond Pulls

Feet In Straps – Parallel Hollywood Legs

Feet In Straps – “V” Splits

Feet In Straps – Full Frogs

Feet In Straps – Short Spine 1

Reverse Teaser – Legs Lifted

Long Box Series – Pulling Straps

Long Box Series – Triceps

Reverse Long Box – Push Out

Short Box – Climb A Tree 1

Stomach Massage – Flat Back

Knee Stretches – Round Back 1