[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-345055-105":59,"doc-detail-345055-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","classical-pilates-mat-exercises-basic-intermediate-advanced-levels-repetitions","Classical Pilates Mat-Exercises - Basic, Intermediate, Advanced - Levels & Repetitions","","A structured list of classical Pilates mat exercises organized into sequences and orders across Basic, Intermediate, and Advanced levels. Each exercise is paired with prescribed repetition counts and sets, including common moves such as The Hundred, Roll Up, Roll Over, Single Leg Circles, Teaser, Seal, Swan-Dive, Saw, and Scissors. The document provides practical mat-work programming guidance for progression, combining specific counts (e.g., pumps, sets, repetitions) and variations such as side kick progressions, neck pull, and leg pull series.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":20,"@type":76,"position":81},"https://docshare.wps.com/document/exam/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/classical-pilates-mat-exercises-basic-intermediate-advanced-levels-repetitions/345055/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/classical-pilates-mat-exercises-basic-intermediate-advanced-levels-repetitions/345055.png","ImageObject",300,407,{"name":92,"@type":93},"\tWilliam","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-04","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How is the workout organized across difficulty levels?","Question",{"text":112,"@type":113},"The mat exercises are grouped into Basic Order, Intermediate Order, and Advanced Order, each listing movements with required repetitions or sets.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What repetition information is provided for each exercise?",{"text":117,"@type":113},"Each listed exercise includes specific counts such as pumps, sets, and repetition ranges (e.g., 3-5x, 5-10x) tailored to that level and sequence.",{"name":119,"@type":110,"acceptedAnswer":120},"Are there progression variations included within the sequences?",{"text":121,"@type":113},"Yes. The Intermediate and Advanced sections include variations and series-style movements, such as Side Kick progressions (front/back, up/down, circles) and multiple teaser entries.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},345055,1791509881,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":19,"category_name":20,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":81,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":39,"preview_page_count":4},5909887254083,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Classical Pilates Mat-Exercise Lists & Sequences  \nJoseph Pilates Return to Life Mat-Order & Repetitions  \n\n| The Hundred\u003Cbr>The Roll Up\u003Cbr>The Roll Over The One Leg Circle Rolling Back\u003Cbr>The One Leg Stretch The Double Leg Stretch The Spine Stretch Rocker with Open Legs The Cork-Screw The Saw\u003Cbr>The Swan-Dive The One Leg Kick\u003Cbr>The Double Kick The Neck Pull\u003Cbr>The Scissors\u003Cbr>The Bicycle The Shoulder Bridge | 100\u003Cbr>3x\u003Cbr>5 sets\u003Cbr>5x ea\u003Cbr>6x\u003Cbr>5-12x\u003Cbr>5-12x\u003Cbr>3x\u003Cbr>6x\u003Cbr>3 sets\u003Cbr>3 sets 6x\u003Cbr>6 sets 5x\u003Cbr>3x\u003Cbr>6 sets\u003Cbr>5 sets\u003Cbr>3 sets | The Spine Twist\u003Cbr>The Jack Knife\u003Cbr>The Side Kick The Teaser\u003Cbr>The Hip Twist with Stretched Arms Swimming The Leg Pull Front The Leg Pull\u003Cbr>The Side Kick Kneeling The Side Bend\u003Cbr>The Boomerang The Seal\u003Cbr>The Crab The Rocking The Control Balance\u003Cbr>The Push Up | 3 sets\u003Cbr>3x\u003Cbr>3x ea\u003Cbr>3x\u003Cbr>3 sets 20x\u003Cbr>3 sets\u003Cbr>3 sets\u003Cbr>4x ea\u003Cbr>3x ea\u003Cbr>6x\u003Cbr>6x\u003Cbr>6x\u003Cbr>5x\u003Cbr>6x\u003Cbr>3x\u003Cbr>3x |\n| --- | --- | --- | --- |\n\nClassical Pilates Mat  \nBasic, Intermediate, Advanced-Levels & Repetitions  \n\n| Basic Order\u003Cbr>The Hundred\u003Cbr>Roll Up Single Leg Circles Rolling Like a Ball Single Leg Stretch Double Leg Stretch Spine Stretch Forward | 100 pumps\u003Cbr>3-5x\u003Cbr>3-5x\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>5-10x\u003Cbr>3-5x | Intermediate Order\u003Cbr>The Hundred Roll Up\u003Cbr>Single Leg Circles Rolling Like a Ball Single Leg Stretch Double Leg Stretch\u003Cbr>Single Straight Leg Stretch Double Straight Leg Stretch Criss Cross\u003Cbr>Spine Stretch Forward Open Leg Rocker Corkscrew\u003Cbr>Saw\u003Cbr>Neck Roll Single Leg Kicks Double Leg Kicks Neck Pull\u003Cbr>Side Kick Series\u003Cbr>-Front/Back\u003Cbr>-Up/Down\u003Cbr>-Small Circles Teaser 1\u003Cbr>Seal | 100 pumps\u003Cbr>3-5x\u003Cbr>3-5x\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>3-5x\u003Cbr>6x\u003Cbr>3-5 sets\u003Cbr>4 sets\u003Cbr>3 sets\u003Cbr>5 sets\u003Cbr>3 sets 5x 5-10x\u003Cbr>3x\u003Cbr>6x |\n| --- | --- | --- | --- |\n\nClassical Pilates Mat-Advanced Order & Repetitions  \n\n| The Hundred Roll Up\u003Cbr>Roll Over\u003Cbr>Single Leg Circles Rolling Like a Ball Single Leg Stretch Double Leg Stretch\u003Cbr>Single Straight Leg Stretch Double Straight Leg Stretch Criss Cross\u003Cbr>Spine Stretch Forward Open Leg Rocker Corkscrew w/Hips over Saw\u003Cbr>Neck Roll/Swan\u003Cbr>Single Leg Kicks Double Leg Kicks Neck Pull\u003Cbr>High Scissors\u003Cbr>High Bicycle\u003Cbr>Shoulder Bridge\u003Cbr>High Bridge Spine Twist\u003Cbr>Jackknife | 100\u003Cbr>3-5x\u003Cbr>3 sets\u003Cbr>3-5x\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>5-10x\u003Cbr>5-10 sets\u003Cbr>3-5x\u003Cbr>6x\u003Cbr>3-5 sets\u003Cbr>4 sets 3-5x\u003Cbr>5 sets\u003Cbr>3 sets 3-5x 3-5 sets\u003Cbr>3-5 sets\u003Cbr>3-5 kicks 1x\u003Cbr>3 sets\u003Cbr>3x | Side Kicks:\u003Cbr>- Front/Back\u003Cbr>- Up/Down\u003Cbr>- Circles\u003Cbr>- Bicycle\u003Cbr>- Inner Thigh Lifts, Beats & Circles\u003Cbr>- Big Circles\u003Cbr>- Hot Potato\u003Cbr>- Big Scissors\u003Cbr>Teaser 1\u003Cbr>Teaser 2\u003Cbr>Teaser 3 Hip Circles Swimming Leg Pull Front\u003Cbr>Leg Pull Back Kneeling Side Kicks\u003Cbr>Mermaid Side Bend Snake/Twist Boomerang\u003Cbr>Seal\u003Cbr>Crab Rocking Control Balance\u003Cbr>Push Ups | all 3-10x\u003Cbr>3x\u003Cbr>3x\u003Cbr>3x\u003Cbr>3 sets\u003Cbr>3 breaths\u003Cbr>3 sets\u003Cbr>3 sets\u003Cbr>4 sets\u003Cbr>3 sets\u003Cbr>3x ea side\u003Cbr>3 sets\u003Cbr>3 sets 6x 3-6x 5x\u003Cbr>3x\u003Cbr>3-10x |\n| --- | --- | --- | --- |","cbCaibGev6W21ALE","https://ap.wps.com/l/cbCaibGev6W21ALE","pdf",43579,"English","# Basic Order\n## The Hundred\n## Roll Up\n## Rolling Like a Ball\n## Double Leg Stretch\n## Spine Stretch Forward\n# Intermediate Order\n## Side Kick Series\n## Teaser 1\n## Seal\n# Advanced Order\n## High Scissors\n## Jackknife\n## Teaser 2\n## Mermaid Side Bend","[{\"question\":\"How is the workout organized across difficulty levels?\",\"answer\":\"The mat exercises are grouped into Basic Order, Intermediate Order, and Advanced Order, each listing movements with required repetitions or sets.\"},{\"question\":\"What repetition information is provided for each exercise?\",\"answer\":\"Each listed exercise includes specific counts such as pumps, sets, and repetition ranges (e.g., 3-5x, 5-10x) tailored to that level and sequence.\"},{\"question\":\"Are there progression variations included within the sequences?\",\"answer\":\"Yes. The Intermediate and Advanced sections include variations and series-style movements, such as Side Kick progressions (front/back, up/down, circles) and multiple teaser entries.\"}]","Classical Pilates Mat-Exercises - Basic, Intermediate, Advanced - Levels & Repetitions | PDF",1790056378]