Pumps
The Pilates Basic 10 Tracker
Log your sets, reps, or core duration for the foundational classical mat sequence.
The Hundred
Anchor the low back to the mat. Pump the arms with 5 rapid inhales and 5 rapid exhales.
Spine articulation
On the Roll-Up and Spine Stretch, peel through each vertebra with control, never momentum.
Rolling vs. Roll-Over
Your choice: Rolling Like a Ball for a spinal massage, or Roll-Over to test deep lower-ab control.
Clara's insight
Keep it precise and controlled. Bend the knees or change foot placement if the back starts to arch.
| Exercise & target | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
1. The Hundred Target: 100 pumps (10 breaths) | Pumps | Pumps | Pumps | Pumps | Pumps | Pumps | |
2. The Roll-Up Target: 3–5 controlled reps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
3. Single Leg Circles Target: 5 each leg / direction | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
4. Rolling Like a Ball / Roll-Over Target: 6–8 reps (or Roll-Over alt.) | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
5. Single Leg Stretch Target: 5–10 reps per leg | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
6. Double Leg Stretch Target: 5–10 centred reps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
7. Spine Stretch Forward Target: 3–5 smooth reps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
8. The Saw Target: 3–5 reps per side | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
9. Side Leg Kicks Target: 5–10 reps per side | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
10. The Seal Target: 6–8 balanced reps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps | / SetsReps |
Weekly Observations & Core Connection
The Way by Gina Santangelo
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