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Pilates Test Out Questions and Correct
Answers the Latest Update and
Recommended Version
Footwork
→ Beginner. heels, arches, toes
→ parallel, pilates v, external rotation, internal rotation, glued, prehensile
single-leg footwork
→ Intermediate-advanced. heels, arches, toes
→ parallel, pilates v, external rotation, internal rotation, glued
→ less spring tension
→ lower & lift, bicycle, leg circles, develope
→ side-lying
arms for footwork
→ Beginner-advanced. bicep curl, hug a tree, tricep extension, hammer curl
footwork on jumpboard
→ Beginner- advanced. adducted, pilates V, external rotation, prehensile
→ ankle articulation
Jumping variations
→ Beginner- advanced parallel, pilates V, lateral open/ second, moguls, jumping jacks,
air jacks, staggered jumps, tuck jumps, frog jumps, stag, hundreds, moon jumping
Single leg jumping variations
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→ Intermediate- advanced. leg floats in table top, alternating leg to leg, single leg
stretch, double leg stretch, criss-cross,
side-lying jumping variations
→ Intermediate
→ brush forward, brush side, circles, tuck jump
4 point kneeling
→ Advanced.
→ hands on reformer or shortbox
Bridging
→ Beginner- advanced.
→ Pelvic tilts, hinge bridges, articulation bridges
→ Bridging with knee extension
Prep for semi-circle bridging
→ Intermediate
→ bridge up, push out, hinge down, pull carriage in (reverse)
Semi circle bridge
→ Advanced. 2 Red springs
→ hands on shoulder blocks arms extended
→ hinge bridge up, press out hips up, bring in hips up, roll down
Supine arms
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→ beginner-advanced
→ lower&lift, hundreds, tricep taps, tricep presses, side abduction (t-circles), arms circles,
Supine arms long down by side
→ beginner- advanced
→ toe taps single leg and double leg, single leg stretch, lower and lift, scissors, helicopter,
criss-cross, frog
Unilateral oblique press
→ Intermediate. single arm cross over press
double leg stretch reformer
→ Intermediate. arms extend (90) legs extend (45), arms t, arms and legs pull in
Reverse knee stretches
→ Beginner. hands holding wooden railings, c-curve spine or flexed spine. Knees against
shoulder rests.
Reverse knee stretches with obliques
→ Intermediate. hands holding, c-curve or flexed spine. Knees against shoulder rests.
Spinal articulation (roll-down) facing straps
→ Beginner. feet in between headrests long in front of the body. Arms straight in front of
the body. Hinge back slightly and articulating through spine c-curve down and up back
to starting position.
Facing straps sitting options
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