PILAT3S Library

Master the PILAT3S method, one exercise at a time

Explore a comprehensive library of exercises with detailed videos and instructions. Build confidence, refine your technique, and bring the PILAT3S concept to life through clear, visual learning.
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Exercise Library

Video Library

Box Arm Hug

Sitting on the short box facing the front of the room, place hands in short straps. Move arms from ballet first to second position and repeat.

Hold.

1B.

Down or up.

Short Box.

Inhale to open, exhale to close.

Mobilise the shoulder joint, strengthen scapular stabilisers and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Box Arm Circles

Sitting on the short box facing the front of the room, place hands in short straps. Move arms from ballet first to second position, down to make a circle, and repeat.

Hold.

Down or up.

Short Box.

Inhale to open, exhale to close.

Mobilise the shoulder joint and scapula. Strengthen biceps, triceps, erector spinae, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Box Overhead Triceps

Sitting on the short box, hold on to short straps and clasp hands together. Find an incline, keep elbows close to ears, extend, then bend elbows in.

Hold.

1B.

Down or up.

Short Box.

Exhale to extend, inhale to lower.

Develop strength of the core, triceps, and mobilise shoulders and elbows.

Progression: More springs.

Regression: Less springs or use long straps.

Box Chest Press

Sitting on the short box facing the front of the room, place hands into straps. Find two 90-degree angles with the arms on a slight diagonal, then extend forward.

  1. Hold.
  2. Small lifts at top range.

1B.

Down or up.

Short Box.

Exhale to extend, inhale arms back to shoulders.

Develop strength of the pectorals, deltoids, obliques, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Pre and post: Open knees a little wider – light springs (1Y).

Box Parallel Arms

Sitting on the Short Box facing the front of the room, place hands into short straps. Arms lengthen in line with the shoulders and return to chest press position.

  1. Hold.
  2. Small lifts at top range.

1B.

Down or up.

Short Box.

Exhale to lift arms, inhale to lower.

Develop strength of the biceps, deltoids, latissimus dorsi, obliques, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Peg Pull Ups

Lying prone on the long box facing the back, extend arms onto the rails and pull yourself to hold onto the pegs. One arm comes in front of the box resting on the headrest, the other holds onto a peg. Pull yourself so the chin is over the back of the reformer, then release with control.

Hold.

1B.

Down or up.

Long Box.

Exhale to pull up, inhale to lower.

Mobilise the shoulder joint. Strengthen biceps and triceps.

Progression: Add more springs.

Regression: Less springs.

Modification: Bicep curls or tricep work.

Kneeling Arm Circles

Find a kneeling position, glutes on heels, facing the front of the room. Place hands in short straps, move arms from ballet first to second position, down into a circle, and repeat.

Hold.

1B.

Down or up.

Inhale to open, exhale to close.

Mobilise the shoulder joint, strengthen biceps, triceps, erector spinae, and core.

Progression: Add more springs.

Regression: Less springs or long straps.

Modification: Cross legs or short box option.

  1. Rise up onto a high kneeling position.
  2. Alternate from low to high throughout the movement.

Long Box Planes

Lying prone on the long box facing the back, extend arms and lift the heart away from the ground. Slowly lower back through the spine, folding over the box.

  1. Hold.
  2. Just extension from the elbow.

1B.

Down or up.

Long Box.

Inhale to lower, exhale to rise.

Mobilise shoulders and spine. Strengthen back extensors, multifidus, triceps, and shoulder extensors.

Progression: Add more springs.

Regression: Less springs.

Modification: Kneeling or knotted tricep kicks.

Kneeling Arm Hug

Find a kneeling position, glutes on heels, facing the front of the room. Place hands in short straps, and move arms from ballet first to second position.

Hold.

1B.

Down or up.

Inhale to open, exhale to close.

Mobilise the shoulder joint, strengthen scapular stabilisers and core.

Progression: Add more springs.

Regression: Less springs or long straps option – cross legs or short box option.

  1. Rise up onto a high kneeling position.
  2. Alternate from low to high throughout the movement.

Rows

Extend legs long. Pull short straps either side of the rib cage, face palms up, then extend away from centre.

  1. Hold.
  2. Small shoulder squezes.

2R, 1B.

Down or up.

Inhale to extend arms, exhale to row.

Mobilise shoulders. Strengthen scapular stabilisers, core, biceps, and triceps.

Progression: More springs.

Regression: Less springs – cross legs.

Box and Arrow

Extend legs out long on the headrest. Hands in short straps, add single-arm rows. Rotate through the spine, keeping the spine straight.

  1. Double rows.
  2. Hold.

1R.

Down or up.

Inhale to extend arms long to centre, exhale to rotate.

Mobilise shoulders. Strengthen scapular stabilisers, core, and arms.

Progression: More springs.

Regression: Less springs or cross legs.

Box Bicep Curls

Legs bent on the box, facing the back of the room. Hold short straps, find a C-curve, extend arms long, keep elbows high, and perform a bicep curl.

Option to add leg lift.

1R.

Down or up.

Long Box.

Inhale to lower, exhale to rise into a bicep curl.

Mobilise the elbow joint, strengthen the core and biceps, and promote scapular stabilisation.

Progressions: Fewer springs.

Regressions: More springs or use long straps – option to cross legs.

Option to lift one leg at a time while adding bicep curls.

Box Forearm See-Saw

Place your forearms on the box and move the carriage forward and backward using only your shoulders.

  1. Hold the eccentric phase.
  2. Wide climbers.

1B.

Down or up.

Short Box.

Exhale to rock forward, inhale to come back to plank.

Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers.

Progression: 1Y.

Regression: 1B or knees on platform, hands on carriage. Find a 3/4 plank, push the carriage away, then bring wrists back under shoulders (foam protector needed).

Box Ab Extensions

Place the ball under the base of the spine, extend both legs straight, reach arms above the head, and slowly close the carriage in.

  1. Knees bent halfway, pulses.
  2. Extend legs and arms to find a hold.

2R.

Up.

Long Box.

Inhale to push away, exhale to come back in.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques. Scapular and pelvic stabilisers.

Ball needed.

Progression: Add springs.

Regression: Keep arms in prayer.

Halfway pulses.

Ab Extensions

Place the ball between the shoulder blades and place both toes onto the footbar. Leave one foot on the footbar and bring the other to tabletop. Exhale, extend away from the footbar, rotate towards the bent leg, then come back to centre. Bend the supporting knee in and extend the top leg straight over the footbar.

  1. Pulses with knee to chest.
  2. Bent supporting knee drops.
  3. Hold supporting leg halfway, then extend top leg long.

2R.

Up.

Inhale to prepare, exhale to rotate.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Ball needed.

Progression: Add springs.

Regression: Keep both feet on the footbar.

Forearm Plank Hold

Hold a plank position, forearms on the platform, feet against the shoulder rests.

  1. Add see-saw.
  2. Add knee taps.
  3. Add hip dips.

1B.

Down.

Continuous breathing throughout.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Foam cover needed.

Progression: Fewer springs.

Regression: More springs or kneeling plank.

  1. Add see-saw.
  2. Add knee taps.
  3. Add hip dips.
  4. Add wide climbers.
  5. Add leg lifts.

Platform High Plank to Table

Hands on the platform, feet against the shoulder rests. Bend your knees to create a tabletop position, then extend out into a plank.

  1. Hold plank.
  2. Hold table.
  3. Knee taps.

1B. Advanced – 1Y.

Down.

Inhale to plank, exhale to tabletop.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

  1. Option: Foam cover.
  2. Option to add a ball between the legs.

Progression: 1Y.

Regression: 3/4 plank to all fours with hands on the platform.

Carriage High Plank to Table

Hands on the carriage, feet in the centre of the platform, create a plank position. Then bend your knees to create a tabletop position, and finish the movement by extending back to plank.

  1. Hold plank.
  2. Hold table.
  3. Knee taps.

1B.

Down or up.

Inhale to plank, exhale to tabletop.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Option to add PILAT3S ball between the legs.

Progression: 1Y.

Regression: 3/4 plank to all fours with hands on the carriage (foam needed).

Box Forearm Plank to Table

Forearms on the box, knees bent to create a tabletop position, then extend back to plank.

  1. Hold plank.
  2. Hold table.
  3. Knee taps.

1B.

Down or up.

Short Box.

Inhale to plank, exhale to tabletop.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Option to add PILAT3S ball between the legs.

Progression: 1Y.

Regression: 3/4 plank to all fours with hands on the carriage (foam needed).

Superhero

Hands on the footbar, feet up against the shoulder rest. Push arms away from the footbar to find a long stretch. Keep arms where they are, bring knees under hips, and extend straight legs away. Hold the eccentric phase, then repeat.

  1. Hold the eccentric phase.
  2. Hold table.

1R, 1B.

Up.

Exhale to push the carriage away, inhale to come back.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, internal obliques, scapular, and pelvic stabilisers.

Progression: Fewer springs.

Regression: Kneeling option – drop knees, keep arms where they are, move knees under hips and away again.

Hinge

Sitting on the box, hands on hips, feet positioned under the platform strap, hinge backwards from the hips to create a long line through the spine.

  1. Hold.
  2. Fold arm small pulses.
  3. Extend arms in two parallel lines and hold.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare, exhale to find the hinge.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques.

Option to add a ball for the lower back.

Progression: Hands out in front.

Regression: Make the hinge smaller or add a ball behind the back for support.

C-Curve

Perform the C-curve on the Short Box. Keep your feet under the platform strap. Open your arms to a T while sitting on your sit bones, then bring your hands to parallel to contract into a C-curve.

  1. Hold.
  2. Add a side rotation with PILAT3S ring or ball.
  3. Hold, squeeze ring or ball, overhead extension.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare. Exhale to find a C-curve.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques.

  1. Option to add PILAT3S ring.
  2. Option to add PILAT3S ball.

Progression: Hold C-curve longer.

Regression: Make C-curve smaller.

Weighted C-Curve

Perform the C-curve on the Short Box with weights. Keep your feet under the platform strap. Open your arms to a T while sitting on your sit bones, then bring your hands to parallel to contract into a C-curve.

  1. Hold halfway.
  2. Arm work while holding halfway.
  3. Add punch rotations – stay low.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare T arms, exhale to find a C-curve.

Develop muscular strength and endurance of the transverse abdominis, rectus abdominis, pelvic floor, multifidus, and internal obliques.

Dumbbells needed.

Progression: Heavier weight load.

Regression: No weights – mini C-curve if a client is struggling with specific back issues.

Option to add arm combinations (no weights when the exercise is used as a warm-up exercise).

Platform High Mountain Climbers

Hands on the platform, feet against the shoulder rests. Bring knees to elbows – wide mountain climbers.

Hold plank.

1B. Advanced – 1Y.

Down.

Exhale to bring knee to elbow, inhale to release.

Develop muscular strength of the transverse and rectus abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers, and strengthen hip flexors as prime movers.

Option: foam cover to protect hands.

Progressions: Fewer springs.

Regressions: Add springs or kneeling wide climbers with hands on carriage or platform; foam cover needed if kneeling on platform.

Platform Squat

Squat facing front or back of the room. Hands in palm position or weights in front of the heart.

  1. Hold.
  2. Heel lifts.

No set springs due to next move.

Down.

Inhale to open, exhale to rise.

Mobilise the ankles, knees, and hips. Strengthen the muscles around the ankles, feet, and knees. Focus on strengthening the quadriceps and gluteals.

Platform extender needed. Dumbbells optional.

Regressions: Squats on the floor.

  1. Option – different arm layers.
  2. Option – weighted arm work.

Lateral Squat

One foot is placed on the platform, the other foot on the carriage. Open the carriage away from the platform, add a controlled squat, slowly rise up, and close the carriage in.

Hold squat and add pulses.

1B, 1Y.

Up.

Inhale to open, exhale to rise.

Mobilise ankle, knees, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps, gluteals, and hamstrings.

Option to add weights.

Regression: Smaller ROM or air sumo squat.

  1. Option to add weight – OH press or hands in front of heart.
  2. Optional – arm layers.

Calf Raises

Parallel heels – lift heels up and down.

Hold heels underneath the footbar.

3R.

Up.

Exhale to extend, inhale to lower.

Mobilise the ankles and knees, strengthen the muscles around the ankles and feet, and stretch and strengthen the calves.

Progression: More springs.

Regressions: Fewer springs.

Alternate heels.

Single Leg Heel Extension

One heel on the footbar, the other leg in the PILAT3S ring. The leg connected to the footbar is the working leg.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.

3R, 1B.

Up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps and gluteals, and stretch hamstrings.

PILAT3S ring needed.

Progression: All springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.

V Toes Extensions

Heels should be high and touching, knees wrapping out. Extend legs and bend just before the stopper. Maintain a neutral spine.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees, as well as the quadriceps and gluteals.

Option to add a ball between heels.

Progression: Top level springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold.

Sumo Heel Extensions

Heels wide on the footbar, push away from the footbar with a neutral spine. You may optionally perform a chest press or use a ring with your arms. Maintain a neutral spine.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold with chest press.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

  1. Option to add ball in hands.
  2. Option to add dumbbells

Progression: Top level springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold with chest press.

Parallel Heel Extensions

Get into a supine position and push your heels into the footbar with a parallel heel position. Maintain a neutral spine.

  1. Top range pulses.
  2. Arm work.

All springs.

Up or all the way up

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

Option to add a ball between the thighs.

Progression: Top level springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold with arms.

Platform Glute Bridge

Place your feet on the platform, lift your hips into a glute bridge, then lower through your spine.

  1. Pulses at top range.
  2. Hold.
  3. Hamstring curls.
  4. Single leg lifts.

1R, 1B, 1Y.

Down.

Inhale to prepare, exhale to lift hips.

Develop strength of the core, gluteals, and hamstrings.

Option to add ball.

Progression: Fewer springs.

Regressions: More springs.

  1. Option to add ball for inner thigh squeezes.
  2. Pulses at top range.
  3. Hold.
  4. Hamstring curls.
  5. Single leg lifts.

Footbar Ring Glute Bridge

Place your heels on the footbar, lift your hips into a glute bridge, squeeze the PILAT3S ring at the top of the movement, and lower through the spine.

  1. Squeeze PILAT3S ring at top range.
  2. Top range pulses.
  3. Hold.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Exhale to squeeze ring.

Develop strength of the core, gluteals, adductors, abductors, and hamstrings.

PILAT3S ring needed.

Progression: Fewer springs.

Regressions: More springs.

  1. Add different arm movements.
  2. Add more inner thigh squeezes.

Footbar Glute Bridge

Heels on the footbar, lift the hips to perform a glute bridge, then roll back down through the spine.

  1. Pulses at top range.
  2. Hold.
  3. Hamstring curls.
  4. Single leg lifts.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to rise.

Develop strength of the core, internal and external obliques, gluteals, and hamstrings.

Option to add ball in-between thighs.

Progression: Fewer springs.

Regressions: More springs.

  1. Single leg lifts.
  2. Add arm options.
  3. Inner thigh ball squeezes.

Box Curtsey Lunge

Feet in a turned-out position, facing the front of the room. The foot nearest the carriage stays on the box, the other against the shoulder rest. Lower into the curtsy lunge and slowly rise up.

  1. Hold.
  2. Drop into the supporting leg.
  3. Small scooters.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop strength of the core, internal and external obliques, gluteals, quadriceps, and hamstrings.

Option to add ball.

Progression: 1Y.

Regression: More springs to help with stability.

Modifications: Ground lunge.

  1. Option to add arm combinations.
  2. Option to add a ball to extension overhead.

Box Lateral Lunge

One foot on the box and the other leg up against the shoulder rest, facing the side of the room. Drop down into a lunge, keeping weight over the supporting leg, then rise up to stand.

  1. Hold.
  2. Drop into the supporting leg.
  3. Small scooters.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop strength of the core, obliques, gluteals, quadriceps, and hamstrings.

Option to add dumbbells.

Progression: Adding weights or fewer springs.

Regression: More springs – kneeling splits.

  1. Option to add arm combinations.
  2. Option to add dumbbells – framing knee or light weight overhead extension.

Kneeling Slice

High kneeling position: Hold onto the short strap or long strap with one hand, while the opposite knee is in front. Twist and rotate, extend the arm long, then return to centre.

Hold the eccentric phase.

1B.

Down or up.

Inhale to prepare, exhale to extend.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Progression: 1B, 1Y.

Regression: 1Y or sit down in a cross-legged position.

Weighted Targeted Obliques

Sit sideways on the box with one shin in line with the front part of the box and the other leg extended long against the platform strap. Bring your foot to the front of the platform and place your hands at heart centre to prepare. Lower down away from the foot, extend your arms to a T, then rise up three-quarters of the way, using dumbbells in both hands.

  1. Lowest range pulses.
  2. Arm combination.

3R.

Down or up.

Short Box.

Inhale to lower, exhale to extend. Inhale to prepare, exhale to rise.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Dumbbell needed.

Progression: Hold the eccentric phase for longer.

Regression: Keep one hand on the headrest – no weights.

Targeted Obliques

Sit sideways on the box with one shin in line with the front part of the box and the other leg extended long against the platform strap. Bring your foot to the front of the platform and your hands to your heart to prepare. Lower down away from your foot, then extend your arms out to a T, rise up three-quarters of the way with hands in prayer, and repeat.

  1. Lowest range pulses.
  2. Arm combination.

3R.

Down or up.

Short Box.

Inhale to lower, exhale to extend. Inhale to prepare, exhale to rise.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

  1. Option to add ball in hands.
  2. Option to add PILAT3S ring in hands.

Progression: Hold the eccentric phase for longer.

Regression: Keep one hand on the headrest. If specific hip issues – side-lying kick (lying on your side, place hand in short strap, exhale to crunch and reach top leg and hand together).

Option to add PILAT3S ring in hands.

Classic Mermaid

One leg rests against the shoulder rest and the other against the edge of the carriage. Hold on to the short strap, reach overhead to create a long line, and repeat.

  1. 90-degree arm lifts.
  2. Hold extension.

1Y.

Down or up.

Inhale to prepare, exhale to elongate the arm.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Progression: More springs.

Regression: Long strap.

Platform High Plank Twisters

Find a plank position with hands on the platform underneath the shoulders, feet together in the middle of the carriage. Bring the carriage in using your midsection by bending knees to one elbow, then alternate to the other side.

  1. Hold plank.
  2. Climbers on the platform.

1B.Advanced option – 1Y

Down.

Inhale to prepare, exhale knees to twist.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Option to add foam cover.

Progression: Fewer springs.

Regression: Kneeling on platform, try one side at a time. Use foam protector.

Box High Plank Twisters

Find a plank position with hands on the box underneath the shoulders and feet together on the platform. Bring the carriage in using your midsection by bending knees to one elbow, then alternate to the other side.

  1. Hold plank.
  2. Climbers on box.

1B.

Down or up.

Short Box.

Inhale in plank, exhale to rotate towards one knee, and repeat.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Progression: Fewer springs.

Regression: Kneeling on platform, try one side at a time. Use foam protector.

Kneeling Weighted Side Bend

Place one knee against the shoulder rest and extend the other leg along the platform strap. Dip into the well with your hands in a prayer position, then extend your arms to a T-shape. Bring hands back towards the heart and rise up using 1 or 2 kg weights, one in each hand.

  1. Small lifts with T-shape arms.
  2. Arm combination.

1B, 1R, 1Y.

Down or up.

Inhale to lower, exhale to extend arms. Inhale back to centre, exhale to rise.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Dumbbell needed. Options: 1 or 2 kg.

Progression: More weight.

Regression: Remove weights – add all the springs. If knee issues – side-lying kick (lying on your side, place hand in short strap, exhale to crunch and reach top leg and hand together).

Kneeling Side Bend

Knee against the shoulder rest. The other leg is extended along the platform strap. Dip into the well, bring hands together in prayer position, extend to a T-shape, return to centre, then rise up.

  1. Small lifts with T-shape arms.
  2. Arm combination.

1B, 1R, 1Y.

Down or up.

Inhale to lower, exhale to extend arms. Inhale back to centre, exhale to rise.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

  1. Option to add PILAT3S ring.
  2. Option to add ball into hands.

Progression: Hold the lowest point for longer.

Regression: Keep arms connected to the heart. If knee issues – side-lying kick (lying on your side, place hand in short strap, exhale to crunch and reach top leg and hand together).

Add combinations with the ball – alternate hands.

Hands & Heart

Kneel facing the side of the room, with knees in line with the front shoulder rest. Twist to shine the collarbone to the front of the room while keeping hands and heart connected.

At full range, add small twists.

1B, 1Y.

Down or up.

Inhale to prepare, exhale to rotate.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Option to add a PILAT3S ball into hands or a single dumbbell.

Progression: 1R, 1Y.

Regression: Fewer springs.

Modification: Can be done while seated.

  1. Use PILAT3S ball.
  2. Use one 3 kg dumbbell.

PILAT3S Ring Hands & Heart

Kneel facing the side of the room, with knees in line with the front shoulder rest. Tuck pelvis, hold the ring, and place one hand in the short strap, twisting towards the front of the room. Keep your hands and heart connected.

Ring squeezes in maximum rotation.

1B, 1Y.

Down or up.

Inhale prepare, exhale to rotate. Exhale to squeeze the ring.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

PILAT3S ring needed.

Progression: 1R, 1Y.

Regression: Fewer springs.

Modification: Can be done while seated.

Platform Forearm Side Plank

Forearms on the platform, either knees down or feet against the back shoulder rest.

  1. Hold.
  2. Thread needle.

1B. Advanced – 1Y.

Down.

Continuous breathe.

Develop strength of the core, internal and external obliques, and scapular stabilisers.

Foam cover needed.

Progression: Use fewer springs.

Regression: Kneeling plank hold.

  1. Hold.
  2. Thread needle.
  3. Add hip lifts.

Box Forearm Side Plank

Forearms on the box, either knees or feet on the platform. Make sure feet and knees are stacked on top of each other.

  1. Hold.
  2. Thread needle.
  3. Add hip lifts.

1B. Advanced – 1Y.

Down or up.

Short Box.

Continuous breathe.

Develop strength of the core and scapular stabilisers. To develop muscular strength and endurance of the internal and external obliques.

If knees are on the platform, a foam cover will be needed.

Progression: Fewer springs.

Regression: More springs or kneeling.

  1. Hold.
  2. Thread needle.
  3. Add hip lifts.

x4 Plank to Table x4 Platform Squats

4x plank to tabletop on the box. 4x platform squats with weights in front of the heart.

1B.

Down.

Short Box.

Heart raiser.

Platform extender and dumbbells needed.

x2 Thruster x2 Box Mountain Climbers

Two thrusters on the platform, then keep weights in hands and find a high plank with hands in the centre of the box. Mountain climbers can be alternate or just on left or right. Then repeat.

1B.

Down.

Short Box.

Heart raiser.

Platform extender and dumbbells needed.

Squat to Curve

Feet on the floor inside the rails. Hold on to the shoulder rests, squat down with arms straight, then curve up through the spine. Bring hands and carriage under shoulders, keeping legs straight.

  1. Hold squat.
  2. Heel raises.

1B.

Down or up.

Inhale to squat, exhale to stretch.

To mobilise spine, shoulders and to stretch hamstrings.

Modifications: Back issues – Air squats.

Feet in Straps Cooldown

See video for routine:

  1. Leg circles – Direction 1: Hip circumduction.

  2. Leg circles – Direction 2: Hip circumduction.

  3. Shoulder stand (similar to a long spine): Spine mobilisation and core stability.

  4. Peter Pan stretch (right & left): Hip opener and hamstring stretch.

  5. Butterfly stretch & relaxation: Hip opener.

  6. Windscreen wipers: Spine rotation.

  7. Roll up: Controlled core engagement (can be modified).

  8. Seated breathing to prayer.

  9. Standing breathing to prayer and balance.

1R, 1B, 1Y.

Up.

Continuous breathe.

Mobilise hips, hamstrings and spine.

Progression: Shoulder stand.

Regressions:

  1. Less springs.

  2. No shoulder stand – keep legs in hamstring stretch.

  3. Help clients with the roll-up section – option to roll onto the side.

Hip Opener to It Stretch

Place foot in the PILAT3S ring. Hold on to the PILAT3S ring with palms facing you. Pull the leg up towards the sky. Open the hip to the left, holding on with the left hand to find a hip opener, then change hands. Use the right hand to pull the leg across the body for an IT stretch. The working leg is the one in the ring. Maintain a neutral spine.

Hold.

Depending on the previous exercise, this can be done with various spring settings.

Inhale to prepare, exhale to stretch.

Mobilise hip, stretch hamstrings, glutes and IT band.

Regressions: Smaller ROM.

Kneeling Split Stretch

One knee on the platform, one on the carriage. Stretch forward to the ground or rails and hold.

Hold.

1B or 1Y.

Down.

Inhale to prepare, exhale to stretch a little bit deeper.

Mobilise hips.

Foam cover needed.

Thoracic Arm Stretch

Standing inside the rails, hands on the shoulder rests. Lift one arm up into a rotation and change sides, bending the knee you are rotating towards. Keep hips square.

Hold rotation.

1B.

Down or up.

Inhale to prepare, exhale to stretch.

Mobilise spine and shoulders.

Regressions: Smaller ROM.

Classical Mermaid Stretch

Find the classical mermaid position with legs. Place one hand on the footbar. Push away from the footbar, exhale to find a lateral stretch with the opposite hand, inhale to return, stacking the spine.

Hold.

1B, 1Y.

Up.

Inhale to prepare, exhale to stretch.

Mobilise spine.

Modifications: Sit cross-legged or with legs off the carriage.

Spinal Twist to Extend

Both hands on the footbar or on the platform. Create a classical mermaid position, lower down, bring head in between hands, then lift up with a straight spine.

Hold.

1B.

Down or up.

Inhale to prepare, exhale to stretch.

Mobilise spine.

Modifications: Classical mermaid stretch with legs off the carriage.

Option to perform the exercise on the platform if the footbar is down.

Elephant Dog

Feet against the shoulder rests, hands on the footbar. Push the carriage away from the platform to find a downward dog. Slowly curve the spine into flexion to create an elephant. Bring the carriage in and repeat by pushing out again to downward dog.

  1. Hold downward dog.
  2. Three-legged dog on each leg.

1B, 1R, 1Y.

Up.

Inhale to downward dog, exhale to elephant.

To stretch hamstrings and mobilise the spine.

Regression: Smaller ROM

  1. Hold static stretch.
  2. Keep movement dynamic.

Hip Flexor Stretch

Facing front with one foot against the shoulder rest and the other foot on the ground. Front knee bends to find a hip flexor stretch. The knee can drop down onto the carriage. Stretches can be held for the duration of the timer or kept dynamic by moving through the stretch.

Hold.

1B.

Up.

Inhale to prepare, exhale to stretch.

To stretch hamstrings, hip flexors, and mobilise hips.

Pre and post: smaller range of motion.

  1. Hold static stretch.
  2. Keep movement dynamic.

Splits Stretch

Facing front, with one foot against the shoulder rest and the other on the ground. Legs stay straight, lower into splits, hold, then slowly rise up. Stretches can be held for the duration of the timer or kept dynamic by moving through the stretch.

Hold.

1B.

Up.

Inhale to prepare, exhale to stretch.

To stretch hamstrings and mobilise hips.

Progression: Splits holding on to rails.

Regression: Smaller range of motion – add an extra spring for support.

  1. Hold static stretch.
  2. Keep movement dynamic.

Cat Cow

Hands on the platform, knees on the carriage. Inhale, arch back into extension, and then move up into flexion.

Hold a Child’s Pose.

1B.

Down.

Inhale to extension, exhale to flexion.

Mobilise the spine.

Modification: Be cautious of back issues – maybe use a smaller ROM.

Kneeling Lunge Rotation

One foot on the platform while the other knee is on the carriage. Place hands behind the head, open the carriage and rotate towards the bent knee. Extend arms straight, come back to hands behind the head, then rise to centre.

  1. Release hands to the sky and hold the deepest lunge.
  2. Hold rotation.

1B.

Down or up.

Inhale to lunge, exhale to rotate. Exhale to rise.

Rotation of the spine and to strengthen the gluteals, abdominals, and obliques.

Progression: 1Y.
Regression: 1R – option to hold on to the footbar.

Box Power Lunge Rotation

Face the back, keep hands parallel on the box. Place one foot on the carriage and the other on the platform. Hold lunge, rotate towards the bent knee. Maintain a 90-degree angle with the knee.

  1. Release arms.
  2. Hold rotation.

1B.

Down or up.

Short Box.

Inhale to lunge, exhale to rotate.

Core stability, spine mobility – strengthens gluteals and quadriceps.

Progression: Hands off the box during rotation – one arm to the sky and the other to the ground.

Regression: Ground lunge rotation.

Hands off during the rotation.

Ground Lunge Rotation

One foot on the floor and the other leg up against the shoulder rest. Hold on to the footbar and add rotation towards the bent knee.

  1. Hold parallel arms overhead.
  2. Hold rotation.

1B.

Up.

Inhale to lower, exhale to rotate and rise.

Mobilise the spine and strengthen the gluteals and quadriceps.

Progression: Hands off footbar – bring hands to prayer instead, then extend both arms into rotation.

Regression: Smaller rotation or no rotation.

Remove hands from the footbar.

Squat to Curve

Feet on the floor inside the rails. Hold on to the shoulder rests, squat down with arms straight, then curve up through the spine. Bring hands and carriage under shoulders, keeping the legs straight.

  1. Hold squat.
  2. Heel raises.

1B.

Down or up.

Inhale to squat, exhale to move.

Mobilise the spine and strengthen the gluteals and quadriceps.

Modifications: Back issues – air squats.

Supine Frog

Supine position, feet in straps, heels stay together. Extend legs on a diagonal, maintaining a neutral spine.

  1. Half-range pulses.
  2. Option to finish in a Peter Pan stretch.

1R, 1B.

Down or up.

Inhale to prepare, exhale to move.

Bring focus to neutral spine connections, as well as to strengthening the quadriceps, adductors, and glutes.

Option to add a ball between the heels.

Progression: Add ball or more springs.

Regression: Smaller ROM.

  1. Option to add a ball between the heels.
  2. Option to add arm work.

Childs Pose to Puppy

Place hands on the footbar, lift and lower hips in Child’s Pose. This exercise can also be done with hands on the platform.

Hold Puppy Stretch.

1B.

Down or up.

Inhale Child’s Pose, exhale to Puppy.

To mobilise the spine, hips, and shoulders.

Regression: Smaller ROM.

Can be done with hands on platform – Platform Child’s Pose to Puppy.

Hinge

Feet under, hands on hips. Hinge from the hips backwards. Exhale to bring yourself up to sit bones extension.

  1. Hold.
  2. Overhead arm reaches.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare, exhale to rise.

To find abdominal TVA engagement through a long, neutral spine position.

Option to add light weights in front of the heart.

Progression: Less springs.

Regression: Smaller ROM – can use a ball to support the back.

Option to add arm combinations (no weights when the exercise is used as a warm-up exercise).

C-Curve

Feet under platform strap, tuck the pelvis, roll down until you find a C-curve, then stack your spine and roll up to sit on top of sit bones. Hands open to a T-shape while on top of sit bones and close to two parallel lines in the C-curve.

  1. Hold.
  2. Circles overhead.

2R, 1B.

Down or up.

Short Box.

Inhale to sit upright, exhale to find a C-curve.

To mobilise the spine and find TVA abdominal engagement.

Option to add light weights in front of the heart.

Progression: Less springs.

Regression: Smaller ROM – can use a ball to support the lower back.

  1. Add a ball, alternate hands through T to parallel (no weights when this exercise is used as a warm-up exercise).
  2. Option to add PILAT3S ring squeezes.

Roll Downs

Stand between the rails at the back. Reach up with hands, chin to chest, roll down, find a forward fold. Shake head yes and no, and sway hips. Slowly stack the spine to standing.

Balance.

Depending on next exercise.

Down or up.

Inhale to prepare, exhale to roll down.

To mobilise the spine and hamstrings.

Modification: Stay upright – shoulder rolls.

  1. Add a side stretch.
  2. Add a back bend.
  3. Add a stretch of choice between roll-downs.

Footbar Glute Bridge

Place heels on the footbar, lift hips slowly into a glute bridge, hold at the top, then lower through the spine.

  1. Pulses at top range.
  2. Hold.
  3. Hamstring curls.
  4. Single leg lifts.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Inhale at the top, exhale to roll down.

To mobilise the spine, find abdominal, gluteal, and hamstring connection.

Option to add PILAT3S Ball.

Progressions: Less springs.

Regressions: More springs.

  1. Single leg lifts.
  2. Add arm options..
  3. Inner thigh ball squeezes.

Footbar Ring Glute Bridge

Place heels on the footbar, lift hips into a glute bridge, squeeze the ring at the top of the movement, and lower through the spine.

  1. Squeeze PILAT3S ring at top range.
  2. Top range pulses.
  3. Hold.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Inhale at the top, exhale to roll down.

To mobilise the spine, find abdominal, gluteal, and adductor connection.

PILAT3S ring needed.

Progressions: Less springs.

Regressions: More springs.

  1. Add different arm movements.
  2. Add extra inner thigh squeezes at top range.

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