Video-Encyclopedia of all exercises:

https://pilatesology.com/pilatesology-encyclopedia/

matwork intermediate & advanced order:

1. The Hundred 100 Atemzüge

2. Roll Up 3-5 x

3. Roll Over 3 x

4. Leg Circle 3 x jede Richtung

5. Rolling like a ball 6 x

6. Single Leg Stretch 5 x pro Bein

7. Single straight leg stretch 5-10 sets

8. Double Leg Stretch 6 sets

9. leg lower 5-10 sets

10. criss cross 5-10 sets

11. The Spine Stretch forward 3-5 x

12. Open Legs Rocker 6 x

13. Cork-Screw 3 sets

14. The Saw 4 sets

15. Neck roll to Swan-Dive 3-5 sets

16. Single leg kick je 5 sets

17. The Double Leg Kick 3 sets

18. Neck Pull 3-5 x

19. High Scissors & Bicycle 3-5 x sets

20. Shoulder Bridge 3-5 x pro Bein

21. Spine Twist 3 x jede Seite

22. Jack Knife 3 x

23. Sidelying Series 4 sets front / back

( up a. down / circles & rev. / bicycle

inner thigh lift / heel beats / hot potato

big circles legs together )

24. Teaser 1, 2, 3 je 3 sets

25. The Hip Twist 3 sets

26. Swimming

27. Leg-Pull – Front 3 sets

28. The Leg-Pull 3 sets

29. Side Kick Kneeling 4 sets

30. Side Bend / Twist 3 sets

31. Boomerang 3 x

32. Seal 6 x

33. Crab 3-6 x

34. Rocking 5 x

35. Control Balance 3 sets

36. Roll down 3 x with 1 x Push Up