The Pilates Reformer - Part I

Recommended bytheGerman PilatesAssociation

Table of Contents 1/4 Acknowledgments 1 4. Footwork Tendon Stretch 50 Foreword by Kathy Corey 2 5. Hundred 52 Preface by Reiner Grootenhuis 3 6. Overhead (in 2 steps) 54 Pilates Concepts 5 7. Overhead (in one go) 57 The Components of the Reformer 11 8. Coordination 60 The History of the Reformer 13 9. Rowing Series - Into the Sternum 63 General risks when working with springs 19 11. Rowing Series - From the Chest 71 Specific Risks of the Reformer 21 11. Rowing Series - From the Chest 72 Using this Manual 24 11. Rowing Series - From the Chest 73 How to make your Reformer more traditional 27 12. Rowing Series - From the Hip (Basic) 74 Transitions on the Reformer 29 13. Rowing Series - From the Hip (Advanced) 77 Traditional Exercise Sequences 31 14. Rowing Series - Shaving 80 Sequence Traditional Basic 32 15. Rowing Series - Hug 82 Sequence Traditional Intermediate 33 16. Long Box Series - Swan 84 Sequence Traditional Advanced 35 17. Long Box Series - Pull Straps 87 Sequence Traditional Super Advanced 38 18. Long Box Series - T-Pull 90 Traditional Exercises 42 19. Long Box Series - Backstroke 92 1. Footwork Small V 44 20. Long Box Series - Teaser 96 2. Footwork Arches 46 21. Long Box Series - Breaststroke 101 3. Footwork Heels 48 22. Leg Curls 105

Table of Contents 2/4 23. Rocking 107 40. Stomach Massage Series - Twist 157 160 24. Grasshopper 109 41. Tendon Stretch (Small V) 162 165 25. Horseback Facing Back 111 41. Tendon Stretch (Side & Back) 166 170 26. Horseback Facing Front 113 General Setup of the Short Box Series 172 174 27. Long Stretch Series - Long Stretch 118 42. Short Box Series - Round 176 179 28. Long Stretch Series - Down Stretch 120 43. Short Box Series - Flat 183 188 29. Long Stretch Series - Up Stretch 124 44. Short Box Series - Side-to-Side 191 195 30. Long Stretch Series - Elephant 127 45. Short Box Series - Twist 198 203 31. Long Stretch Series - Elephant One Leg 129 46. Short Box Series - Twist & Reach 206 210 32. Arabesque 133 47. Short Box Series - Around the World 213 33. Long Stretch Series - Long Back Stretch 137 48. Short Box Series - Climb a Tree (Standard) 49. Side Sit Ups 50. Short Spine Massage 34. Long Stretch Series - Long Back Stretch (Dips) 139 35. Long Stretch S. - Long Back Stretch (Straight 51. High Frog 52. Clara‘s Semicircle Arms) 142 53. Semicircle - Footbar Down 54. Semicircle - Footbar Up 36. Stomach Massage Series - Round 145 37. Stomach Massage Series - Round One Leg down 148 38. Stomach Massage Series - Hands Back 152 55. Headstand Front 39. Stomach Massage Series - Reach Up 155 56. Headstand Back

Table of Contents 3/4 57. Chest Expansion Feet Fixated 215 76. Long Spine Massage 268 58. Chest Expansion Knees at Shoulder Rests 219 77. Frog 273 59. Thigh Stretch 223 78. Leg Circles 275 60. Thigh Stretch Joe‘s Version 225 79. Big Leg Circles 279 61. Thigh Stretch with Arch 227 80. Mermaid (traditional sitting position) 282 62. Backbend 229 81. High Bridge 285 63. Swakate Series - Cross Arm Pull 232 82. Knee Stretch Series - Round 287 64. Swakate Series - Shaving up the side of the 83. Knee Stretch Series - Arched 289 head 234 84. Knee Stretch Series - Knees Off 291 65. Swakate Series - Combination 236 85. Tinkerbell 293 66. Swakate Series - Profile 238 86. Knee Stretch Series - Knees Off Single Leg 295 67. Swakate Series - Profile Circles 240 87. Running 297 68. Swakate Series - Lotus Flower 243 88. Pelvic Lift 299 69. Kneeling Arm Circles 245 89. Push Up Front 301 70. Snake 248 90. Push Up Front Single Leg 303 71. Twist 251 91. Push Up Front with Push Up 305 72. Wrestler‘s Bridge 254 92. Push Up Back 307 73. Corkscrew 256 93. Push Up Back Kicks 308 74. Tic Toc 260 94. Star 310 75. Balance Control Step Off 262

Table of Contents 4/4 95. Side Splits 315 96. Front Splits Hands on Footbar 323 97. Front Splits Hands to the Side 325 98. Russian Splits Hands on Block 327 99. Russian Splits Hands behind Head 328 100. Full Splits 329 101. The Side Way Sitting Stretch 330 102. Russian Squats 332 103. Squat with One Leg 333 About the Author Reiner Grootenhuis 335 About the Co-Author Felicitas Ruthe 336 About the Co-Author Murielle Pickard-Dellis 337 About the Co-Author Suus Wilms 338 About the photo models 339 The story behind the cover photos 342 Photoshoot Location pilates-powers 346 Reformers used for this manual 347 Exercises in Part 2 Modern Exercise Complements 348

Acknowledgments First of all I would like to thank my wife and children. I would especially like to thank Kathy Corey, who taught me the essence of Pilates during and beyond the mentoring program. I would also like to thank Felicitas Ruthe. Her expertise in Pilates and in the science of movement have significantly enhanced the quality of this manual. Further thanks to our photo models Helena Klimtova, Nina Heinemann and Katrin Caillault who so excellently performed the Reformer exercises. Their positive energy radiates within every exercise. Special thanks also to Miriam Abels who put our ”stars” in the best light and created the wonderful photos in this manual. Many thanks also to Tina Brunke, Gianfranco Brogna and Gudrun Hornig-Herrmann who were some of the first users of this manual and who would always raise my attention to inaccuracies and mistakes. A big thank you to Nicola Grande who translated this manual from German into English. I like to thank Murielle Pickard-Dellis, Suus Wilms and Ilham Aouad for their extremly valuable input and Simon Pickard for giving the manuscript the finishing touch. Many thanks to Chuck Rapoport, who again allowed me to use one of his fantastic pictures of Joseph Pilates in his studio for this manual. And a special thanks to Clare Dunphy Hemani for allowing us to include her Pilates Intel article about Transitions on the Reformer. Finally, I would like to thank my clients, trainees and trainers at pilates-powers. Many thanks! Tönisvorst, September 2020 Reiner Grootenhuis After the second photo shoot. In the photo above from the left: Miriam Abels, Reiner Grootenhuis At the bottom from the left: Felicitas Ruthe, Helena Klimtova Page 1

Preface by Reiner Grootenhuis In the studio where I first learned Pilates, the first Reformer I trained on was always treated a bit like a holy shrine. It was a wooden Reformer with a somewhat archaic-looking beige imitation leather cover. Due to lack of space, and thanks to the Reformer‘s additional mattress cover, it was also used as a training place during the mat classes. Thus, before Reformer training, it always had to be opened somewhat ceremoniously. When an exact copy of this Reformer moved into our home, it always spread a little bit of this festive atmosphere. Then, once we moved into a smaller house, this Reformer would move into the studio of my Pilates teacher. I replaced the wooden giant with one of these handy aluminum Reformers, that vertically fold up. To my own astonishment, this also changed my attitude towards Reformer training. It became more objective and I found it difficult to rebuild such an intimate relationship. In fact, I used the Alu-Reformer far less because it was so conveniently hidden in a closet from which it had to be taken out first. It was only when I opened my studio and added more traditional Reformers to the existing ones that my relationship with Reformer training deepened again. Accordingly, the first lesson I learned was the fact that it makes a big difference on what kind of Reformer you train. I was fascinated. How could a few seemingly minor modifications alter the feeling during training that significantly? I began to search for the best springs for each type of Reformer, for the optimal position of the pulley, and for answers to my many questions, such as if ropes are as good as leather straps and how far ball bearings differ from traditional, plain bearings. I dedicated all of this effort towards my ultimate goal: providing my clients with the best possible training. Therefore, in my studio today, one can test both ball bearings and plain bearings on the same Reformer model. When using exactly the same springs, the difference is strikingly big and even the strongest skeptics are immediately convinced that the more traditional approach of plain bearings offers many advantages for Pilates training. How did such changes even come about in the first place? An important influence was the incorporation of Reformer training into the field of physiotherapy. In order to enable even very weak people to train, Reformers were modified by the manufacturers accordingly. For this purpose the footbar was fixed. After all, the ”patient” was not an attentive Pilates student and might injure him/her-self when pulling on the footbar. Moreover, far lighter springs were installed, the casters were moved upwards and the traditional plain bearings were replaced by ball bearings, which run just as easily with a 150 kg person as with a 40 kg person. This allowed for one-armed exercises on the Reformer, which, in case of a lack of strength, would otherwise be performed on a Pilates Arm Chair or Cadillac in a Pilates studio. However, not every physiotherapist owns such equipment while, unfortunately, the Pilates Arm Chair is still not available in many Pilates studios today. As we can see, the original Reformer was heavily modified. Such changes were naturally accompanied by new exercises that could not be performed on traditional apparatus. And as wonderful as these modern additions are, and as important and great as it is to use Pilates in the field of physiotherapy, one should be aware that the Reformer in Joseph Pilates‘s studio was used only when his clients had regained a reasonable degree of health. Page 3

In my opinion, the traditional Reformer exercises, performed on a more traditionally designed Reformer, should rather be considered to be something like Joseph Pilate‘s legacy for the healthy individual to train all parts of the body. This also meant that Joseph Pilates included a number of exercises in his Reformer repertoire that could only be mastered after long periods of practice and the appropriate preparation. Why do I mention this? Today, it is common practice to omit these exercises from both educational training programs and Pilates literature! However, omission here means that Pilates teachers, even after many years of practice, are not aware of these exercises at all. This Reformer manual differs considerably from the manuals available on the market so far. Whereas ”classical teacher‘s” training manuals merely display the ”traditional” exercises (and those up to a medium level of difficulty), the ”modern” authors simply show traditional, modified traditional and modern exercises side by side, while omitting the respective labels. Continuing the legacy of Joseph Pilates, in part 1 of the Reformer Manual I will first present the traditional exercises in the sequence in which a highly advanced Pilates student would perform them. The complementary modern exercises as well as the exercises performed with the jumpboard are shown separately in part 2. The traditional exercises were often taught in slightly different ways depending on which of Joseph Pilates‘ first teachers taught them. In this case, I have mainly adhered to the most commonly used version. Now I would like to wish you lots of fun with this training manual and I am looking forward to your feedback. Page 4

The Components of the Reformer 1. Reformer box 2. Leather straps or ropes 3. Pulley for the straps 4. Reformer frame 5. Headrest 6. Shoulder rests or shoulder blocks 7. Carriage 8. Jumpboard 9. Foot straps 10. Footbar Page 11

1. Unpadded footbar 2. Reformer springs 3. Spring-bar with hooks at the gear 4. Small loops/ short straps or ‘Short Spine‘ Loops 5. Leather & wood handles 6. Two different rubber pads 7. Pole 8. Traditional gear stopper or extended stopper 9. Extension strap for ‘Long Spine‘ and ‘Leg Work‘ Page 12

Traditional Exercise Sequences Page 31

Sequence Traditional Basic (20 exercises) 1. Footwork: Small V (page 44) 2. Footwork: Arches (page 46) 3. Footwork: Heels (page 48) 4. Footwork: Tendon Stretch (page 50) 5. Hundred (page 52) 6. Frog (page 273) 7. Leg Circles (page 275) 8. Stomach Massage: Round (page 145) 9. Stomach Massage: Hands Back (page 152) 10. Stomach Massage: Reach Up (page 155) 11. Short Box Series: Round (page 166) 12. Short Box Series: Flat (page 170) 13. Short Box Series: Side to Side (page 172) 14. Short Box Series: Twist (page 174) 15. Short Box Series: Climb a Tree (first part) (page 183) 16. Elephant (page 127) 17. Knee Stretch Series: Round (page 287) 18. Knee Stretch Series: Arched (page 289) 19. Running (page 297) 20. Pelvic Lift (page 299) Page 32

Traditional Exercises Page 42

General Setup for Footwork To keep the description of the individual footwork exercises short and clear, the general setup is described here once and will not be repeated for the following footwork exercises. Setup of the Exercise for Small V, Arches, Heels, Tendon Stretch: ● Center yourself ; tailbone in line with the middle spring (if there are 5) or measure an equal distance with the hands between the edges of the carriage and the hips. ● Lie supine on the carriage. ● Place the shoulders against the shoulder rests. ● The arms lie close to the body and press down evenly into the carriage. The fingers are stretched out. ● The headrest is lifted (as standard). Alternatively, place a small cushion underneath the head to activate the abdominals. The entire body is in a minimal flexion due to the lifted head and slightly raised legs. ● If the cervical spine is compressed due to the lifted headrest, do not use the cushion. In this case, pull the chin slightly towards the chest and extend the neck. ● The carriage is at the stopper. The springs are not opened or under tension. Adjust the position of the Reformer spring-bar in the gear to position the knees vertically above the hips. For non-classic equipment, for example without a movable spring-bar, move the footbar. It should be possible to get on and off the Reformer without touching the footbar. Purpose of the Exercise for Small V, Arches, Heels: ● Warming up and positioning the body. ● Stimulation of the reflex zones of the foot. ● Using the ischiocrural muscles as movement initiators. ● Strengthening the hip extensors, inner sides of the legs, knee extensors, ankles and foot extensors. ● Warming up and taking care of ankle/knee/hip articulation ● Stability of pelvis and torso. ● Decoupling the leg movement from the pelvis and torso. ● Setting up breathing patterns. ● Assessment of a client‘s tendencies and alignments. Common Mistakes for Small V, Arches, Heels: ● Pushing out from the feet instead of the legs (backside). ● The legs are not fully stretched. ● The carriage does not return completely or the carriage is returned in an uncontrolled manner. ● The feet pronate or supinate. ● The pelvis tilts posteriorly or anteriorly or rotates. Modifications or Variations for Small V, Arches, Heels,Tendon Stretch: ● For very short or very tall clients, adjust the position of the spring-bar in the gear (plus stopper or block), or move the footbar according to the individual height to arrive at a low squat with a neutral pelvis. ● Change of pace after the first five repetitions - first 5 slow, then 5 faster. ● Change the resistance of the springs to experience various way of training. ● If one leg is shorter than the other, use a folded rubber pad to balance this out. Contraindications or Risks: ● Feet which have been operated on (especially with screws) might find exercises on metatarsals difficult or need much less springs. In addition extra padding can be added, even the fuzzy covers from the Cadillac. Page 43

1. Footwork Small V 1/2 (Joseph Pilates: Feet & Knees / Carola Trier: Footwork Heels Closed, Toes & Knees Apart) Foot Position Page 44

1. Footwork Small V 2/2 (Joseph Pilates: Feet & Knees / Carola Trier: Footwork Heels Closed, Toes & Knees Apart) Setup: 1 - 4 Springs, Footbar up, Headrest up ● The feet are placed on the footbar, forming a small ‘V‘. ● The knees are bent and at shoulder-width. ● The heels are closed and lifted. ● The small ‘V‘ is slightly larger than a small ‘V‘ when standing. As an approximation: There is room for four fingers between the balls of the feet on the footbar. ● The balls of the feet and if possible all toes are on the footbar. ● The main weight of the foot on the footbar rests between the metatarsals of the big toe and the second toe. Purpose of the Exercise: ● see ”general setup for footwork”. Execution: 10x Move the carriage out at a constant pace and return it in a controlled manner, while resisting the springs. The pace should remain as constant as possible in both directions. The force of the retraction of the carriage will differ depending on the spring setting. The feet remain continuously in a natural plantar flexion, i.e. the ankle remains intentionally stiff. Thus, one ‚skips‘ the ankle articulation during the exercise while the movement solely occurs in the knee and hip. The distance between the knees does not extend beyond shoulder-width. Common Mistakes: ● The heels sink down when moving out. This often indicates that the heel position is too high. ● An excessive plantar flexion occurs. Thus, the ankle is frozen at maximum extension. ● The knees rotate inwards when moving out, because of a loss of external rotation while extending the legs. ● The knees open up too much when moving back in, resulting in a loss of internal tension. Modifications or Variations: ● Perform small pulses after finishing the 10 repetitions, in the middle position of the movement. Then extend the legs again before returning to the starting position. Contraindications or Risks: - Page 45

26. Horseback Facing Front 1/5 (Joseph Pilates: Horseback 3 / Carola Trier: Horse Back) Arm Lifts 3x 3x Arm Circles Page 113

26. Horseback Facing Front 2/5 (Joseph Pilates: Horseback 3 / Carola Trier: Horse Back) Reverse Shaving 3x Page 114

26. Horseback Facing Front 3/5 (Joseph Pilates: Horseback 3 / Carola Trier: Horse Back) 3x Page 115

26. Horseback Facing Front 4/5 (Joseph Pilates: Horseback 3 / Carola Trier: Horse Back) Setup: 1 - 2 Springs, Footbar down, Box in Long Box position ● Sit down on the box, facing the footbar and leave about a hands-width space to the edge of the box. ● The legs are stretched out and opened, the feet are flexed. ● The inner thighs rest against the edge of the box. ● Hold the handles with both hands, the fingers are stretched out. ● The arms are bent and the hands with the palms facing up are placed next to the hips. ● The straps are tensed but the springs are not yet opened. Purpose of the Exercise: ● Strengthening of the inner thighs as well as the pectoralis major, deltoideus, latissimus dorsi, infraspinatus, triceps and the biceps. ● Stabilization of the muscles moving the shoulder. ● Stabilization through the abdominals even for unfamiliar postures. ● Fascial massage of the inner thigh. Execution: 3x - 5x per motion sequence The legs slightly rotate inwards, while still keeping an outward rotation of the legs. The insides of the legs build up tension and press down on the box. Stretch the feet. Against the resistance of the inner thigh pressure, tilt the pelvis posteriorly. On the axis of the edge of the box lift the body upwards in a C-curve. If possible, hover above the box. Arm lifts: Stretch the arms and lift them up alongside the body, until they are positioned beside the ears. Although the ears are the main goal, the stability of the body on the box is equally important. Thus, the arms should only be lifted up until the point where the body posture starts to change. The carriage moves out when the arms are lifted upwards and it moves back in when the arms are lowered again, whilst however ensuring that the carriage does not hit against the stopper. There are two possible ways to execute this: 1. After lowering the arms, bend them again. Slightly rotate the legs outwards and sit down again, with the feet flexed or 2. Keep the arms stretched and stay up. Then move the arms up and down 3-5x. Then either take a break by sitting back down (slightly rotate the legs outwards and flex the feet again) or simply end the exercise if the following ”arm circles” risk overstraining. Alternatively, immediately continue with the ”arm circles”. Arm circles: The first direction of the circles is the same as during the ‘arm lifts‘. Circle the arms up towards the ears and then sideways down towards the thighs. Again, perform 3 to 5 repetitions. Then either pause or simply end the exercise if performing arm circles in the opposite direction risks being too demanding. Alternatively, immediately change direction. Lift the arms sideways, bring them beside the ears and then move them forward. After 3 to 5 repetitions, either pause or simply end the exercise if ”shaving” risks overstraining. Alternatively, immediately continue with ”shaving”. Shaving: During the last repetition of the arm circles, lift the arms upwards and forwards. Then, turn the arms above the head until the hands are facing forward. Now, bring the thumbs and index fingers together, forming a diamond shape with both hands. If possible, the arms are stretched out behind the ears. Move the elbows outwards and bring the hands behind the head (while maintaining the diamond shape). If possible, the ears are visible from the side. Along an imaginary diagonal line, move the hands upwards behind the head. After 3 to 5 repetitions, bring the arms outwards and lower them downwards. Slightly rotate the legs outwards and sit down again. Bend the arms and bring the hands next to the hips while flexing the feet Page 116

26. Horseback Facing Front 5/5 (Joseph Pilates: Horseback 3 / Carola Trier: Horse Back) Common Mistakes: ● The body loses the C-curve. ● Legs drop. ● The shoulders are pulled towards the ears. ● Instead of sitting centrally on the box, the body tilts towards one side. ● Sudden, abrupt movements and wiggling on the box. Modifications or Variations: ● Perform the exercise on the Ladder Barrel. ● Do not come up, which helps to better understand the movement of the Reformer in response to the sequence of arm movements. ● As an alternative sitting position, sit down with the legs bent backwards and feet pointed, placing the insteps of the feet on the carriage. The toes should point backwards. ● Instead of coming up, tilt the pelvis posteriorly. ● If the inner thighs are sensitive to pressure, use two pads or cushions on the edges of the box and between the legs. ● While the version with a round back is often used, Carola Trier and Kathy Grant both taught a version where while lifting the body, the torso is straightened. The arms lift to the front. The legs are pressed down as a counter-movement. With the arms going out to the side, the body sits back on the box and the legs are lifted to the front and parallel to the floor. Contraindications or Risks: ● Risk of falling forward from the Reformer. Therefore, this exercise is not suitable for beginners. ● Be careful with pelvic instabillity, the pressure against the box might be too much for the pubic symphysis. Page 117

37. Stomach Massage Series - Round One Leg down 1/4 Switch Legs Page 148

37. Stomach Massage Series - Round One Leg up 2/4 Switch Legs Page 149

37. Stomach Massage Series - Round One Leg 3/4 Remark: Even though the exercise was not displayed on Joseph Pilates‘ archive pictures, it can be found in old film footage of him together with Romana Kryzanowska. Setup: 2 Springs, Footbar up, Pad on the carriage ● Sit down on the carriage and come into the same position as for the exercise ”Stomach Massage Series - Round.” ● The left foot forms a small ‘V‘ on the footbar, the heel is lifted naturally. ● The right leg is stretched out below the footbar. ● The hands hold the edge of the carriage. ● The goal is to ‘scoop‘ the abdominals inward and up and round the spine in a large ‘C‘, and to position the shoulders above the hips. ● When doing so, bend the arms outwards as much as necessary. ● The knees open up slightly wider than shoulder-width. ● If possible, the springs are not yet opened. If they are, try an alternative sitting position. Purpose of the Exercise: ● Massage of the internal organs. ● Strengthening of the entire abdominals, especially of the transversus abdominus, the hip flexors and the quadriceps. ● Dynamic stabilization in flexion with extra focus on stabilizing the hip Execution: 5x - 10x Part 1 (Picture 1 - 5): Pull the abdominals inwards and upwards and ‘Scoop‘, thus triggering the first impulse for movement. Following this impulse, stretch the left leg out and hold the plantar flexion of the feet. Once the left leg is fully stretched, lower the heel. By retracting the stomach again, re-establish the movement impulse and lift the heels with straight legs. Then bring the carriage home at the same pace as before. As soon as this sequence of motion has been mastered, the exercise follows a rather fast rhythm, without losing precision and flow. After 5x - 10 repetitions, switch the legs or continue directly with the right leg above the footbar. Part 2 (Picture 6-10): Place the right leg above the footbar. The right leg slightly rotates outwards, matching the rotation of the left leg. The remaining sequence resembles part 1. Common Mistakes: ● Instead of starting with an elongated body, the ‘C‘ curve sinks in place. ● During the exercise, the shoulders move further and further behind the hips and the arms are stretched out. ● After the carriage has been moved out and the heels have been pushed below the footbar, the heels are not lifted again even though the legs are already bent. Thus, one part of the exercise is skipped. ● The raised leg sinks down during part 2. Page 150

37. Stomach Massage Series - Round One Leg 4/4 Modifications or Variations: ● The hands do not hold the edge of the carriage but instead, the open palms of the hands press against it. ● For some Reformer models it is not possible to adjust the spring-bar in the gear. If one wishes to increase the space towards the footbar, one can alternatively set the footbar down by one level. However, it should remain possible for the heels to be pushed downwards below the footbar without touching the frame of the Reformer. ● Alternatively try the exercise from ”Part 2 Modern Exercise Complements” probably by Carola Trier, ”Stomach Massage Series - Round with Box” with one leg. Contraindications or Risks: ● Avoid if suffering from osteoporosis or place the hands backward on the Reformer either towards or on the shoulder rests and straighten/ slightly extend the spine. Page 151

91. Push Up Front with Push Up 1/2 Page 305

91. Push Up Front with Push Up 2/2 Setup: 1 Spring, Footbar up, u.U. 2nd Gear ● Start from the Push Up Front Position. ● Both hands are placed on the shoulder rests. ● The fingers usually point towards the rear of the Reformer when holding the shoulder rests, but pointing to the left and right might be more comfortable (depending on the construction of the shoulder rests). ● In any case, choose a grip that reduces the compression of the wrist as much as possible. ● Depending on the body height and the gear setting, the shoulders are either positioned above the shoulder rests or even further forward (For example, hands can be positioned at chest-level). ● Both feet are placed on the footbar in a small ‘V‘. ● The body forms a long, straight line in a plank position. Purpose of the Exercise: ● Full-body exercise with a focus on the shoulders, scapula and abdominals. ● Strengthening the triceps. ● Stabilization of the serratus anterior and the entire rotator cuff. Execution: 3x - 10x Bend the elbows, keeping them close to the body and thus lowering the upper body as much as possible. The elbows point backwards. Extend the arms again. The carriage should not move. Repeat 3x - 10x. Common Mistakes: ● The center of the body starts to sag, putting pressure on the lower spine, or the hips lift (both being a sign that the abdominals are not yet strong enough). ● The head hangs down. ● The connection of the shoulders to the spine is lost, ”angels‘ wings.” ● The elbows move outwards making it a Pectoralis Push Up - also a possible variation. Modifications or Variations: - Contraindications or Risks: ● In the case of acute wrist, elbow or shoulder problems, avoid this exercise. Page 306

About the Author Reiner Grootenhuis In addition to my diploma in psychology, I studied the martial and healing arts of the South Shaolin Monastery, called Weng Chun. After these studies, I first opened a Weng Chun Kung Fu school, but then sold it to concentrate on a career in market research, marketing and brand management. At the same time, I completed my training as a Pilates trainer for mat and equipment at the Pilates training institute Body Arts & Science International (BASI). In 2011 I founded what is now the world‘s largest Pilates online forum on Facebook, the pilates-contrology-forum, involving over 12,000 Pilates instructors plus the largest marketplace for used Pilates equipment, the pilates-contrology-marketplace, with over 13,000 members. Since the beginning of 2012 when I opened my pilates-powers studio in Tönisvorst, I have been fully focused on Pilates. Since 2014 I have offered my own Pilates training program at the studio. In the same year Kathy Corey appointed me to the Board of Directors of the Pilates Heritage Congress, which is held in Joseph Pilates‘ birthplace of Monchengladbach. Since 2016, under the guidance of Kathy Corey, I have been studying the intricacies of the teaching methods of the various teachers trained directly by Joseph Pilates. In November 2017, I had the great honor of being appointed by Brett Miller to his ”Pilates Intel” Expert Team consisting of Karena Thek, Clare Dunphy Hemani, Sabrina Ellen Svard, Chantill Lopez, Amy Taylor Alpers and Christina Maria Gadar. I have written regularly articles for his online magazine ”Pilates Intel” ever since. Since September 2018 I have been a member of the three-person Certification Committee of the German Pilates Association. A highlight of my career was my appointment as Pilates Master Teacher by Kathy Corey in July 2019. Besides this manual I have published the following material: Wunda Chair, Arm Chair, Cadillac part 1 and 2, Reformer part 1 and 2 and ”Carola Trier: The first woman ever to open a Pilates studio – Portrait of an extraordinary journey – Plus: Photos of her Mat and Reformer Exercises.” BTW, the Cadillac Part 1 manual has just been published in Korean, with part 2 and the Reformer manuals to follow soon. Page 335

About the Co-Author Felicitas Ruthe I am a qualified occupational therapist and have within the scope of my work completed the Bobath training and further courses in the field of Affolter (treatment of perceptionally impaired children by manual guidance), basal stimulation, Feldenkrais and back training. I was introduced to Pilates in 2012 by my husband, with whom I attended a Pilates course at pilates-powers. Due to my positive experience with Pilates, I completed my Pilates training at pilates-powers from March 2014 to April 2017. My final thesis addressed the pelvic floor, its problems and the potential impact of Pilates in this area. During my classes I combine the functional knowledge of occupational therapy with the Pilates method. After working with Reiner on the two Cadillac manuals part 1 and 2, this is my second manual. It is a particular pleasure for me to explore and document the different variations of an exercise in more detail. Page 336

About the Co-Author Murielle Pickard-Dellis After 13 years working in financial markets in London and in the luxury goods sector in Paris, I moved to Switzerland in my late 30‘s and took a ”break” to look after my young children. Years of desk jobs and high heels as well as two complicated pregnancies had my body feeling ravaged. My introduction to Pilates in 2007 led me to discover a new philosophy and a new lifestyle. Pilates had an impact on my body, my mind and my well-being, and it became my passion! After initial training in Switzerland, I continued my Pilates studies in the USA. In September 2016 I completed a two-year Pilates Master Mentor Program under the supervision of Master Teacher Lolita San Miguel (who was trained and certified directly by Joseph Pilates as well as by Carola Trier). In June 2017 I completed the KCP Mentor Program for Postgraduate Education with Master Teacher Kathy Corey, who is recognized as one of the world‘s foremost and most influential Pilates figures. I have further specialized in teaching Pilates programs for pre- and post-natal mothers, for people with various back conditions including spina bifida, and for the rehabilitation of breast cancer patients (the latter developed by Kathy Corey in collaboration with specialists at the San Diego Hospital). As well as teaching individuals and small groups in my studio near Geneva, I have for the last six years taught Pilates-based training programs for competitive swimmers, including several who have represented Switzerland at international and Olympic level. Page 337

About the Co-Author Suus Wilms Suus started out as an aerobics, fitness and yoga instructor(1990). This was followed by a Pilates journey starting in the late 90‘s and she has been intrigued by the method ever since. Suus has completed courses at the Pilates Institute London (Michael King, Nuala Coombs), Polestar Pilates and Balanced Body University US, and has conducted workshops and training both domestically and abroad with international Pilates greats such as Alan Herdman, Ton Voogt & Michael Fritzke, Julian Litlleford, Michelle Larson, Elizabeth Larkam, Mary Bowen, Kathy Corey and many others. She started the very intensive Pilates Master Mentoring Program of Lolita san Miguel in 2008 and completed it in September 2010, becoming the first in the Netherlands and one of the ‘few‘ selected second generation Pilates teachers and Lolita‘s student and master mentor. Suus then qualified to train all Balanced Body courses and since January 2010 has been the only Faculty Trainer & Hostsite in the Netherlands. With her own training institute Pilates United, she gives (future) teachers their own PU workshops and all Balanced Body courses, including specializations such as CoreAlign (especially for physiotherapists) and MOTR (for group classes). Suus was selected in 2016 as one of 8 participants for the Kathy Corey Master Mentor Program. She was also invited by Kathy Corey to be part of her team of instructors to pass on her teacher training. Page 338

About the photo models Biography Helena Klimtova I discovered Pilates in early 2015 and I was so convinced that I decided to start my Pilates studio training with pilates-powers. Pilates brought back the flexibility and agility that I had acquired through 12 years of gymnastics and rhythmic gymnastics, but had lost due to work and the birth of my two children. During Pilates practice, I feel that I have full control over my body. It makes me feel much more confident, even when doing other sports, such as skiing or running. What I really like about Pilates are the many possibilities, the many different devices and the many exercises. Above all, I enjoy the many variations of the exercises (thanks Reiner!). I look forward to my training every day because I know that I can achieve even more through Pilates. Pilates is really my ”happy hour” and I would like to share it with my clients in my Fit Pilates studio in Kaldenkirchen. Page 339

Biography Nina Heinemann Physiotherapist/HP Phys., relaxation therapist, Pilates and yoga teacher The body and its movements have always played an important role in my life. I spent many years on the dance floor, where I learned the first Pilates exercises in Modern Dance training. Thereafter I turned my enthusiasm for this symbiosis into my profession. As a state-certified physiotherapist (additionally, since 01/2018 also HP Physiotherapy), I am familiar with the methodical processes in my own body as well as in that of my patients. My passion for teaching started in 2008 as a Pilates trainer. My profession and the urge to constantly further develop myself brought me into contact with yoga for the first time in 2010 (during my training as a physyolates trainer). The path to yoga and thus the way to connect body, mind and soul led me to yoga teacher training in Düsseldorf in 2014. It is with great enthusiasm that I teach physyolates/ Pilates and Yoga classes in my own private practice in Ratingen Lintorf. It is my goal to teach mindfulness and responsible use of one‘s own body and to share the joy of newly acquired movement possibilities with my students. It is only a relaxed mind that creates the conditions for a healthy body and a relaxed body that creates the conditions for a healthy mind. Page 340

Biography Katrin Caillault When I moved back to St.Tönis in 2012 after many years abroad, I was looking for a sporting activity. My sister had often told me enthusiastically about Pilates, which had made me curious. Via a friend I came to Reiner‘s Pilates Studio in summer 2012. I first started with the Tower, then I got to know the Reformer. I immediately enjoyed the exercises because they are so diverse. Later I got to know and love the mat. Pilates has trained my body awareness and gradually improved my posture. I train twice a week, one hour on the Reformer and one hour on the mat. Those hours are sacred to me. They are moments in which I concentrate only on myself and I completely clear my head. I do not want to miss Pilates anymore, as it has become a compensation for my often hectic everyday life. Page 341

The story behind the cover photos This text has been published as a blog article1, printed with the kind permission of I.C. Rapoport: A DAY WITH JOSEPH PILATES I.C. Rapoport March 14, 2016 JOE PILATES – THE ASSIGNMENT THAT WOULD LAST A LIFETIME OCTOBER 4, 1961 October First arrived. We counted the days. Only two more weeks together. I had already given up hope of some sort of reprieve. Besides, I had worked hard to make the transition from civilian to soldier as painless as possible. I always knew that as long as I was taking pictures, whatever situation I was in was tolerable. In some odd way, I was looking forward to being drafted, to shoot my own basic training, perhaps to finally get that big photo essay onto the pages of LIFE magazine. October 13th drew ever nearer and Mary and I spent a lot of time together those last days before induction. Then, another call from Buddy Bloodgood of Sports Illustrated. 1 http://icrapoport.com/a-day-with-joseph-pilates/ Page 342

Photoshoot Location pilates-powers Founded in 2012 by Reiner Grootenhuis, the pilates-powers studio, only 15 miles away from Joseph Pilates birthplace Monchengladbach (Germany). It quickly became an ”insider tip” among customers and Pilates trainers in the area. With over 50 hours of Pilates instruction a week and training certified according to the strict criteria of the German Pilates Association, it has become a small Pilates paradise. At pilates-powers you can find the entire range of Pilates equipment invented by Joseph Pilates. You can also test Pilates equipment from various manufacturers. This allows you to perform the same exercise from one device to another, allowing you to quickly recognize the advantages and disadvantages of the different manufacturers. In addition, pilates-powers owns an extensive Pilates library. The rooms radiate a high level of comfort, which is much appreciated by clients and trainers. Page 346

Reformers used for this manual Balanced Body Contrology Reformer https://contrology.pilates.com/Reformer.html Many thanks to Balanced Body, especially to David Littman the Director of International Sales, and to the German Balanced Body Distributor Sissel, especially its Managing Director Jens Friebel, for lending us the prototype of the 80‘‘ Contrology Reformer. Pilates Designs (formerly Pilates Designs by Basil) https://www.pilatesdesigns.com/ This 83‘‘ Reformer is usually equipped with a tower and is located at pilates-powers. Originally it originates from the ”Art of Contrology” studio (now closed) of Alice Talkington in Berlin. Page 347

Exercises in Part 2 Modern Exercise Complements 1/2 1. Footwork Toes 27. Bend Arm Pull Back with Crossed Straps 2. Footwork Open V Heels 28. Sitting Elbows on Side, Hands facing up 3. Footwork Open V Toes 29. Cross Arm Rotation with Crossed Straps 4. Footwork One Leg 30. Sitting Arm Lifts 5. Footwork Calf Stretch Bend 31. Sitting Hug 6. Footwork Metatarsal Arch 32. Sitting Half Arm Circles 7. Ballet Combi 33. Sitting Big Arm Circles 8. Standing Footwork Front (Kathy Corey) 34. Sitting Shaving Round Back 9. Standing Footwork Side (Kathy Corey) 35. Flexion into Thigh Stretch into Extension 10. Spine Stretch 36. Down Stretch Variation 11. Spinal Wave with Long Box 37. Swan on Box with Footbar 12. Spinal Wave Diagonal with Long Box 46 38. Swan Prep 13. Quadruped Spinal Wave 39. Scooter - Variations 14. Quadruped Threading the Needle 40. Assisted Half Roll Down 15. Kneestretch Threading the Needle 41. Assisted Half Roll Down One Leg Lifted 16. Lower Legs Lift 42. Reverse Knee Stretch 17. Openings 43. Reverse Knee Stretch Oblique 18. Extended Frog 44. Teaser Prep One Leg 19. One Leg Frog & Circles 45. Teaser Prep 20. Hollywood Legs - Feet in Straps 46. Abdominals in Straps 21. Quadruped on Long Box 47. Abdominals Obliques in Straps 22. Lying Arm Series - Arm Straight Up & Down 48. Sitting Rotation 23. Lying Arm Series - Triceps 49. Abdominals Rowing Obliques 24. Lying Arm Series - Arm Circles 50. Side Sit Ups with Rotation 25. Supine Arm Angels 51. Elephant Prep (Kathy Corey) 26. Sitting Chest Expansion 52. Stomach Massage Series - Round with Box Page 348

Exercises in Part 2 Modern Exercise Complements 2/2 53. Stomach Massage Series - Hands Back with Box Jumpboard Exercises 54. Stomach Massage Series - Reach Up with Box Introduction to the Jumpboard 55. Stomach Massage Series - Twist with Box 1. Foot Exercise 56. Stomach Massage Series - Round to Straight 2. Small V with lifted heels 57. Stomach Massage Series - Round to Straight 3. Jumping in a Small V. with one leg Hinge 4. Jumping in a Small V. with Changes 58. Stomach Massage Series - Round to Straight 5. Parallel Position - One Leg Jumps 59. Mermaid (modern seating position) 6. Parallel Position - One Leg Jumps Changes 60. Mermaid both hands on Footbar 7. Small V with Heels on Jumpboard 61. Mermaid (Pushing) 62. Eves Lunge 8. Jumping in 3rd Position 63. Kneeling Ballet Stretches Series - Front 159 64. Kneeling Ballet Stretches Series - Side 161 9. Jumping in 3rd Position with Changes 65. Kneeling Ballet Stretches Series - Back 163 10. Jumping in 5th Position 66. Front Splits Variations Hands on Footbar 11. Jumping in 5th Position with Changes 12. One Leg Extended Up - one Leg Jumps 13. One Leg Extended Up - one Leg Jumps with Scissors 14. Jumping Side Splits 15. Jumping Standing Still Page 349