EntityMap — Forte

EntityMap v1.0 · 969 entities · verification: generator-draft · generated 2026-07-05T14:29:41.971Z · entitymap.json · https://forteapp.co

Forte Organization

Intelligent strength and fitness training with AI-powered programming, progressive overload tracking, and personalized workout plans.

Intelligent strength and fitness training with AI-powered programming, progressive overload tracking, and personalized workout plans.

Forte — published by Forte

Kettlebell Warrior Service

Master the kettlebell and build explosive power, endurance, and functional strength. Swings, cleans, snatches, and Turkish get-ups will transform your body and fitness level.

Master the kettlebell and build explosive power, endurance, and functional strength. Swings, cleans, snatches, and Turkish get-ups will transform your body and fitness level.

Kettlebell Warrior — published by Forte

Calisthenics Athlete Service

Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.

Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.

Calisthenics Athlete — published by Forte

Tennis Beginner Foundation Service

Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes.

Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.

Tennis Beginner Foundation — published by Forte

Cricket All-Rounder Strength Service

Comprehensive strength training for cricketers covering all aspects of the game.

Comprehensive strength training for cricketers covering all aspects of the game. Build the rotational power for batting and bowling, the shoulder stability for injury-free fast bowling, and the explosive speed for quick singles and fielding. Designed for all formats from T20 to Test cricket.

Cricket All-Rounder Strength — published by Forte

Soccer Explosive Power Service

Explosive football power, built properly. Heavy lower-body strength and plyometrics, plus the landing, deceleration, and change-of-direction control the game demands — for resilient strength and control around the hips, knees, and ankles.

Explosive football power, built properly. Heavy lower-body strength and plyometrics, plus the landing, deceleration, and change-of-direction control the game demands — for resilient strength and control around the hips, knees, and ankles. Planned deloads keep the block repeatable.

Soccer Explosive Power — published by Forte

Golf Back Pain Recovery Service

Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free.

Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.

Golf Back Pain Recovery — published by Forte

Golf Short Game Precision Service

While most programs focus on driving distance, this program develops the stability, control, and fine motor coordination needed to excel in the short game.

While most programs focus on driving distance, this program develops the stability, control, and fine motor coordination needed to excel in the short game. Build the core stability for consistent chipping, the shoulder control for precision putting, and the lower body stability for reliable wedge play.

Golf Short Game Precision — published by Forte

Golf Mobility & Strength Service

An 8-week mobility-focused strength block for golfers. Trains thoracic, hip, and shoulder mobility alongside low-impact strength patterns across three sessions per week, with a programmed deload and peak-light finish.

An 8-week mobility-focused strength block for golfers. Trains thoracic, hip, and shoulder mobility alongside low-impact strength patterns across three sessions per week, with a programmed deload and peak-light finish. Suitable as a primer for higher-volume golf programs or for golfers prioritising movement quality.

Golf Mobility & Strength — published by Forte

Upper Lower Power Builder Service

A perfect 4-day split for those who want results without living in the gym. Alternating upper and lower body days with optimal volume and recovery. Great for building strength and size while maintaining work-life balance.

A perfect 4-day split for those who want results without living in the gym. Alternating upper and lower body days with optimal volume and recovery. Great for building strength and size while maintaining work-life balance.

Upper Lower Power Builder — published by Forte

Marathon Strength Prep Service

A 16-week strength block that complements marathon training.

A 16-week strength block that complements marathon training. Builds the hip stabiliser capacity, posterior-chain endurance, single-leg load tolerance, calf and Achilles resilience, and trunk anti-extension that support injury resilience and trunk/hip control as running fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority.

Marathon Strength Prep — published by Forte

Upper Lower Split Service

The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.

The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.

Upper Lower Split — published by Forte

PPL (Push Pull Legs) Service

The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body.

The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body. The gold standard for building muscle.

PPL (Push Pull Legs) — published by Forte

PHAT Service

Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.

Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.

PHAT — published by Forte

Arnold Split Service

Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.

Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.

Arnold Split — published by Forte

Runner's Strength Foundation Service

An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds.

An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.

Runner's Strength Foundation — published by Forte

Bro Split Service

The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.

The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.

Bro Split — published by Forte

Dumbbell Only Mass Builder Service

Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.

Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.

Dumbbell Only Mass Builder — published by Forte

Women's Strength Foundations Service

A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.

A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.

Women's Strength Foundations — published by Forte

PHUL Service

Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.

Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.

PHUL — published by Forte

Trail Running Power Service

A 10-week strength block for trail and ultra runners.

A 10-week strength block for trail and ultra runners. Builds the climbing-power base (single-leg strength, hip extension, posterior chain capacity) and the descent-control chain (eccentric tolerance, ankle proprioception, lateral-chain stability) that support running form on technical terrain and sustained climbs and descents. Two strength sessions per week alongside running — kept at moderate-to-high intensity for the runner with experience under load.

Trail Running Power — published by Forte

Golf Women's Power Service

A 10-week golf power block for women golfers. Trains rotational hip drive, vertical force, and core stability across three focused power sessions per week, with a programmed deload and peak-light finish.

A 10-week golf power block for women golfers. Trains rotational hip drive, vertical force, and core stability across three focused power sessions per week, with a programmed deload and peak-light finish.

Golf Women's Power — published by Forte

Starting Strength-Style Linear Progression Service

Novice 8-week linear-progression strength block, inspired by Mark Rippetoe's Starting Strength. Master the fundamental compound lifts and build serious strength one session at a time.

Novice 8-week linear-progression strength block, inspired by Mark Rippetoe's Starting Strength. Master the fundamental compound lifts and build serious strength one session at a time.

Starting Strength-Style Linear Progression — published by Forte

Speed Runner's Power Service

A 12-week strength block for competitive runners building explosive power and strength endurance.

A 12-week strength block for competitive runners building explosive power and strength endurance. Three sessions per week: explosive power (plyometrics + posterior-chain ballistic work), strength endurance (single-leg load tolerance), and hill power (heavy sled, jumps, isometric quad capacity for descents). Builds the strength substrate that supports running at a faster pace under load — the running speed comes from your run training; this block builds the power and capacity for it.

Speed Runner's Power — published by Forte

Tennis Serve Power Service

Build a more powerful serve and explosive court coverage. This program focuses on shoulder stability, rotational power, and the lateral agility needed to dominate on the court.

Build a more powerful serve and explosive court coverage. This program focuses on shoulder stability, rotational power, and the lateral agility needed to dominate on the court. Strengthen the muscles that protect your shoulder and elbow while developing the explosive power for winning shots.

Tennis Serve Power — published by Forte

Fighter's Physique (Rocky-Inspired) Service

Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions.

Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions. Build the lean, powerful physique of a fighter with gritty determination.

Fighter's Physique (Rocky-Inspired) — published by Forte

Golf Distance Builder Service

A 10-week golf-specific power block for players chasing a stronger, faster swing.

A 10-week golf-specific power block for players chasing a stronger, faster swing. Train rotational hip speed, vertical force, and full-kinetic-chain coordination across four focused power sessions per week, with a programmed deload and peak-light finish.

Golf Distance Builder — published by Forte

Football Youth Development Service

Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth.

Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.

Football Youth Development — published by Forte

Football Striker Speed Service

For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.

For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.

Football Striker Speed — published by Forte

Norse God Physique (Thor-Inspired) Service

Build a powerful, athletic physique inspired by superhero-style strength training.

Build a powerful, athletic physique inspired by superhero-style strength training. Heavy compound lifts, hypertrophy accessories, loaded carries, sled work, and battle-rope conditioning develop strength, muscle, and work capacity across a six-day split.

Norse God Physique (Thor-Inspired) — published by Forte

Full Body Fundamentals Service

The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.

The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.

Full Body Fundamentals — published by Forte

GZCLP-Style Tier-Based Strength Service

8-week tier-based strength block inspired by GZCLP — heavy compound (T1), volume (T2), and accessory (T3) work layered for balanced progress.

8-week tier-based strength block inspired by GZCLP — heavy compound (T1), volume (T2), and accessory (T3) work layered for balanced progress.

GZCLP-Style Tier-Based Strength — published by Forte

Tennis Shoulder Rehab Service

A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries.

A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.

Tennis Shoulder Rehab — published by Forte

Golf Senior Strength Service

Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain.

Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.

Golf Senior Strength — published by Forte

Beast Mode Protocol (Wolverine-Inspired) Service

Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits.

Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.

Beast Mode Protocol (Wolverine-Inspired) — published by Forte

Classic Bodybuilding Split Service

The traditional bodybuilding approach: one muscle group per day with maximum volume. Chest Monday, Back Tuesday, and so on. Perfect for those who love feeling the pump and want to annihilate each muscle group.

The traditional bodybuilding approach: one muscle group per day with maximum volume. Chest Monday, Back Tuesday, and so on. Perfect for those who love feeling the pump and want to annihilate each muscle group.

Classic Bodybuilding Split — published by Forte

Strong Over 40 Service

Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.

Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.

Strong Over 40 — published by Forte

Classic Push Pull Legs Service

The gold standard 6-day split for building muscle. Push day targets chest, shoulders, and triceps. Pull day hits back and biceps. Leg day builds your foundation. Each muscle group is trained twice per week for optimal hypertrophy.

The gold standard 6-day split for building muscle. Push day targets chest, shoulders, and triceps. Pull day hits back and biceps. Leg day builds your foundation. Each muscle group is trained twice per week for optimal hypertrophy.

Classic Push Pull Legs — published by Forte

StrongLifts-Style 5×5 Strength Service

Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.

Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.

StrongLifts-Style 5×5 Strength — published by Forte

Texas Method-Style Volume / Recovery / Intensity Service

Intermediate 8-week strength block inspired by the Texas Method's volume / recovery / intensity weekly cycle. For lifters past the linear-progression stage who need more nuanced periodisation.

Intermediate 8-week strength block inspired by the Texas Method's volume / recovery / intensity weekly cycle. For lifters past the linear-progression stage who need more nuanced periodisation.

Texas Method-Style Volume / Recovery / Intensity — published by Forte

nSuns-Style High-Volume Strength Service

8-week high-volume strength block inspired by nSuns 5/3/1 LP — heavy main-lift work backed by substantial secondary-lift volume. Built for lifters who want to push training volume hard.

8-week high-volume strength block inspired by nSuns 5/3/1 LP — heavy main-lift work backed by substantial secondary-lift volume. Built for lifters who want to push training volume hard.

nSuns-Style High-Volume Strength — published by Forte

Wendler-Inspired Strength (5/3/1-Style) Service

Wendler-inspired 8-week strength block — heavy compounds programmed in a 5/3/1-style loading pattern. Train smart, get strong for life.

Wendler-inspired 8-week strength block — heavy compounds programmed in a 5/3/1-style loading pattern. Train smart, get strong for life.

Wendler-Inspired Strength (5/3/1-Style) — published by Forte

Football Midfielder Endurance Service

Built for the engine room of the team. Weekly strength block focused on the aerobic-tolerant strength, repeated sprint ability, and durability that midfielders need to dominate possession and press relentlessly.

Built for the engine room of the team. Weekly strength block focused on the aerobic-tolerant strength, repeated sprint ability, and durability that midfielders need to dominate possession and press relentlessly.

Football Midfielder Endurance — published by Forte

Golf Performance Elite Service

Advanced golf-specific weekly strength template for competitive golfers and low handicappers.

Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.

Golf Performance Elite — published by Forte

Gridiron Power Service

Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season.

Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.

Gridiron Power — published by Forte

Tennis Pro Performance Service

Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.

Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.

Tennis Pro Performance — published by Forte

Golf Power Drive Service

A comprehensive 12-week golf-specific strength block built to support clubhead speed, rotational power, hip mobility, and swing durability.

A comprehensive 12-week golf-specific strength block built to support clubhead speed, rotational power, hip mobility, and swing durability. Built around the kinetic chain — strong legs, explosive hips, powerful core rotation, stable shoulders — and progressed through accumulation, intensification, and power-realization phases with a deload at week 5 and a taper at week 12.

Golf Power Drive — published by Forte

3/4 Sit-Up pilates:Exercise

The 3/4 Sit-Up is a core strengthening exercise that focuses on the upper range of motion of a traditional sit-up.

The 3/4 Sit-Up is a core strengthening exercise that focuses on the upper range of motion of a traditional sit-up. By stopping three-quarters of the way down, it maintains constant tension on the abdominal muscles, increasing time under tension for greater muscular endurance. It is a foundational movement for building core stability and anterior trunk strength.

3/4 Sit-Up — published by Forte

Lie supine (on your back) on a firm surface with your knees bent and feet flat on the floor. 2. Secure your feet under a stable object, such as the edge of a low bench or a partner's hands, to prevent them from lifting. 3. Position your hands lightly behind your ears or crossed over your chest, avoiding interlacing fingers behind your head. 1. Begin with your lower back in contact with the floor. This is your starting position. 2. Exhale and slowly curl your torso upward by flexing your spine, bringing your rib cage toward your pelvis. Lead with your chest, not your chin. 3.

3/4 Sit-Up — published by Forte

90/90 Hamstring pilates:Exercise

The 90/90 Hamstring is a dynamic flexibility exercise performed supine, designed to improve hamstring and calf range of motion through controlled, repetitive leg extensions.

The 90/90 Hamstring is a dynamic flexibility exercise performed supine, designed to improve hamstring and calf range of motion through controlled, repetitive leg extensions. It's an excellent beginner movement for warming up the posterior chain or developing active flexibility.

90/90 Hamstring — published by Forte

Lie flat on your back on a mat with both legs extended. 2. Bend your right knee and hip to 90-degree angles, placing your right foot flat on the floor. This is the '90/90' starting position. 3. You may lightly place your hands on the back of your right thigh for initial support. 1. From the 90/90 start position, engage your core to keep your lower back pressed into the floor. 2. Inhale to prepare. 3. Exhale as you slowly straighten your right knee, lifting your foot toward the ceiling until you feel a gentle stretch in the back of your thigh. Avoid locking the knee. 4.

90/90 Hamstring — published by Forte

90/90 Hip Switch pilates:Exercise

Dynamic hip internal and external rotation drill. Addresses the hip mobility deficit that causes poor squat depth and lunge instability.

Dynamic hip internal and external rotation drill. Addresses the hip mobility deficit that causes poor squat depth and lunge instability.

90/90 Hip Switch — published by Forte

Sit on the floor with both knees bent at 90 degrees. Front leg: shin parallel in front of you (external rotation). Back leg: shin to the side (internal rotation). Sit tall. Keeping your feet planted, rotate both knees to the opposite side so your front and back legs switch roles. Move slowly and with control. Your torso stays upright and facing forward throughout.

90/90 Hip Switch — published by Forte

Ab Crunch Machine pilates:Exercise

The Ab Crunch Machine isolates the abdominal muscles by providing supported spinal flexion against resistance.

The Ab Crunch Machine isolates the abdominal muscles by providing supported spinal flexion against resistance. It is an effective intermediate exercise for building strength and muscular endurance in the core, particularly the rectus abdominis.

Ab Crunch Machine — published by Forte

Select a light to moderate weight on the machine's stack. 2. Sit on the seat and place your feet securely under the ankle pads. 3. Grip the upper handles and position your elbows on the padded arm rests, ensuring your triceps are comfortably supported and your upper arms are roughly parallel to the floor. 4. Sit upright with your torso against the back pad to establish the starting position. 1. Exhale and, using your abdominal muscles, slowly curl your torso forward, bringing your rib cage toward your pelvis. Focus on a controlled contraction; do not jerk the weight. 2.

Ab Crunch Machine — published by Forte

Ab Wheel Rollout pilates:Exercise

The Ab Roller is an intermediate core strengthening exercise that challenges the entire anterior chain by resisting spinal extension. It develops anti-extension core stability and shoulder girdle control under load.

The Ab Roller is an intermediate core strengthening exercise that challenges the entire anterior chain by resisting spinal extension. It develops anti-extension core stability and shoulder girdle control under load.

Ab Wheel Rollout — published by Forte

Kneel on a mat with your shins flat on the floor. 2. Grasp the ab roller handles with both hands, using an overhand grip. 3. Position the roller directly beneath your shoulders, arms perpendicular to the floor. 4. Brace your core and set your spine in a neutral, rigid position from knees to head. 1. Initiate the movement by slowly rolling the wheel forward, leading with your shoulders while maintaining a rigid torso. 2. Extend as far as you can without allowing your hips to sag or your lower back to hyperextend. Your body should form a straight line from knees to head at maximum extension. 3.

Ab Wheel Rollout — published by Forte

Adductor pilates:Exercise

Lie face down with one leg on a foam roll.

Lie face down with one leg on a foam roll.

Adductor — published by Forte

Lie face down with one leg on a foam roll. Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated. While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

Adductor — published by Forte

Adductor/Groin pilates:Exercise

Lie on your back with your feet raised towards the ceiling.

Lie on your back with your feet raised towards the ceiling.

Adductor/Groin — published by Forte

Lie on your back with your feet raised towards the ceiling. Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position. Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so. Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Adductor/Groin — published by Forte

Advanced Kettlebell Windmill pilates:Exercise

Clean and press a kettlebell overhead with one arm.

Clean and press a kettlebell overhead with one arm.

Advanced Kettlebell Windmill — published by Forte

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position.

Advanced Kettlebell Windmill — published by Forte

Air Bike pilates:Exercise

The Air Bike, or Bicycle Crunch, is a dynamic core exercise that combines a crunch with a contralateral leg motion.

The Air Bike, or Bicycle Crunch, is a dynamic core exercise that combines a crunch with a contralateral leg motion. It primarily strengthens the abdominal muscles and obliques through rotation, while also challenging coordination and endurance. It's an effective bodyweight movement for building core stability.

Air Bike — published by Forte

Lie flat on your back on the floor. Press your entire lower back into the ground to engage your core and protect your spine. 2. Place your hands lightly behind your head, fingers interlaced or open, without pulling on your neck. Your elbows should be wide. 3. Lift your shoulder blades off the floor into a basic crunch position. This is your starting hold. 1. From the crunch position, lift your feet off the floor and bring your knees toward a 90-degree angle. 2.

Air Bike — published by Forte

All Fours Quad Stretch pilates:Exercise

The All Fours Quad Stretch is a kneeling flexibility exercise that intensively targets the quadriceps and hip flexors.

The All Fours Quad Stretch is a kneeling flexibility exercise that intensively targets the quadriceps and hip flexors. It is particularly useful for improving knee and hip mobility, and counteracting tightness from prolonged sitting or lower-body training.

All Fours Quad Stretch — published by Forte

Begin on a comfortable, padded surface on your hands and knees (tabletop position). 2. Position your knees directly under your hips and your hands under your shoulders. 3. Keep your spine in a neutral, flat-back position, engaging your core. 1. Maintaining the tabletop position, shift your weight slightly to your left side. 2. Bend your right knee, bringing your heel towards your glute. 3. Reach back with your right hand and grasp the top of your right foot or ankle. Avoid grabbing the toes. 4.

All Fours Quad Stretch — published by Forte

Alternate Hammer Curl pilates:Exercise

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Alternate Hammer Curl — published by Forte

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

Alternate Hammer Curl — published by Forte

Alternate Heel Touchers pilates:Exercise

Alternate Heel Touchers are a beginner-level core exercise performed lying on the floor. It involves a controlled, oblique-focused crunch to alternately touch each heel, effectively targeting the abdominal muscles with minimal equipment.

Alternate Heel Touchers are a beginner-level core exercise performed lying on the floor. It involves a controlled, oblique-focused crunch to alternately touch each heel, effectively targeting the abdominal muscles with minimal equipment.

Alternate Heel Touchers — published by Forte

Lie on your back on the floor with your knees bent and feet flat, placed hip-width apart. Rest your arms by your sides with palms down. Gently press your lower back into the floor to engage your core. This is your starting position. 1. Initiate the movement by engaging your core and slowly curling your head, neck, and shoulders off the floor. 2. Rotate your torso slightly to the right, reaching your right hand down the outside of your leg to touch your right heel. Exhale as you crunch. 3. Hold the contracted position for a brief pause, focusing on squeezing your obliques. 4.

Alternate Heel Touchers — published by Forte

Alternate Incline Dumbbell Curl pilates:Exercise

The Alternate Incline Dumbbell Curl is a biceps isolation exercise performed on a bench set to a 45-60 degree incline.

The Alternate Incline Dumbbell Curl is a biceps isolation exercise performed on a bench set to a 45-60 degree incline. This position places the biceps under a greater stretch at the start of the movement, which can enhance muscle growth and peak contraction. It's an excellent exercise for building biceps size and strength.

Alternate Incline Dumbbell Curl — published by Forte

Set an adjustable bench to a 45-60 degree incline. 2. Sit firmly against the backrest with your feet flat on the floor. 3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), allowing your arms to hang straight down by your sides. 4. Keep your chest up, shoulders back and down, and maintain a slight, natural arch in your lower back. 1. Keeping your upper arms stationary and elbows close to your torso, begin to curl one dumbbell forward. 2. As the dumbbell rises, supinate your forearm so your palm rotates to face your shoulder at the top. 3.

Alternate Incline Dumbbell Curl — published by Forte

Alternate Leg Diagonal Bound pilates:Exercise

Assume a comfortable stance with one foot slightly in front of the other.

Assume a comfortable stance with one foot slightly in front of the other.

Alternate Leg Diagonal Bound — published by Forte

Assume a comfortable stance with one foot slightly in front of the other. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound. It may help to use a line on the ground to guage distance from side to side. Repeat the sequence with the other leg.

Alternate Leg Diagonal Bound — published by Forte

Alternating Cable Shoulder Press pilates:Exercise

Move the cables to the bottom of the tower and select an appropriate weight.

Move the cables to the bottom of the tower and select an appropriate weight.

Alternating Cable Shoulder Press — published by Forte

Move the cables to the bottom of the tower and select an appropriate weight. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press one side directly over head. After pausing at the top, return to the starting position and repeat on the opposite side.

Alternating Cable Shoulder Press — published by Forte

Alternating Deltoid Raise pilates:Exercise

The Alternating Deltoid Raise is a compound shoulder exercise that combines a front raise and a lateral raise in an alternating sequence.

The Alternating Deltoid Raise is a compound shoulder exercise that combines a front raise and a lateral raise in an alternating sequence. It primarily develops the anterior (front) and medial (side) deltoid heads, improving shoulder definition and overhead pressing stability.

Alternating Deltoid Raise — published by Forte

Stand tall with your feet hip-width apart, knees slightly bent, and core engaged. Hold a dumbbell in each hand with a neutral grip (palms facing your thighs), arms extended down by your sides. Retract your shoulder blades slightly to stabilize your upper back. Initiate the movement by slowly raising one dumbbell directly in front of you to shoulder height, keeping a slight bend in your elbow. Pause briefly at the top, then lower with control. On the next rep, raise the opposite dumbbell laterally out to your side, leading with your elbow, until it reaches shoulder height. Lower with control.

Alternating Deltoid Raise — published by Forte

Alternating Floor Press pilates:Exercise

Lie on the floor with two kettlebells next to your shoulders.

Lie on the floor with two kettlebells next to your shoulders.

Alternating Floor Press — published by Forte

Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell. Raise the kettlebell and repeat on the opposite side.

Alternating Floor Press — published by Forte

Alternating Hang Clean pilates:Exercise

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Alternating Hang Clean — published by Forte

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Alternating Hang Clean — published by Forte

Alternating Kettlebell Press pilates:Exercise

The Alternating Kettlebell Press is a unilateral overhead pressing exercise that builds shoulder and triceps strength while challenging core stability and coordination.

The Alternating Kettlebell Press is a unilateral overhead pressing exercise that builds shoulder and triceps strength while challenging core stability and coordination. It is useful for developing balanced strength and preventing muscular imbalances.

Alternating Kettlebell Press — published by Forte

Stand with feet shoulder-width apart, knees slightly bent. Perform a two-handed kettlebell clean to bring both kettlebells to the 'rack' position: resting on the forearms in front of the shoulders, elbows tucked close to the ribs, wrists straight. Brace your core and keep your torso upright. Press one kettlebell directly overhead by extending the elbow. As you press, allow a slight natural rotation of the wrist so the palm faces slightly inward at the top. Fully lock out the arm without shrugging the shoulder excessively. Lower the kettlebell with control back to the rack position.

Alternating Kettlebell Press — published by Forte

Alternating Kettlebell Row pilates:Exercise

The Alternating Kettlebell Row is a unilateral back exercise that builds strength and muscle in the upper back and arms while challenging core stability. By working one side at a time, it helps identify and correct muscle imbalances.

The Alternating Kettlebell Row is a unilateral back exercise that builds strength and muscle in the upper back and arms while challenging core stability. By working one side at a time, it helps identify and correct muscle imbalances.

Alternating Kettlebell Row — published by Forte

Place two kettlebells of equal weight on the floor, shoulder-width apart. 2. Stand with your feet hip-width apart, toes pointed slightly out. 3. Hinge at your hips, pushing your glutes back and keeping your back straight, until your torso is nearly parallel to the floor. 4. Bend your knees slightly. 5. Grip both kettlebells with a neutral (palms-facing) grip. Your arms should be hanging straight down from your shoulders. 1. Brace your core and keep your torso completely still. 2.

Alternating Kettlebell Row — published by Forte

Alternating Renegade Row pilates:Exercise

Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended.

Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.

Alternating Renegade Row — published by Forte

Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Alternating Renegade Row — published by Forte

Ankle Circles pilates:Exercise

Use a sturdy object like a squat rack to hold yourself.

Use a sturdy object like a squat rack to hold yourself.

Ankle Circles — published by Forte

Use a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement. When you are done with the right foot, then repeat with the left leg.

Ankle Circles — published by Forte

Ankle On The Knee pilates:Exercise

From a lying position, bend your knees and keep your feet on the floor.

From a lying position, bend your knees and keep your feet on the floor.

Ankle On The Knee — published by Forte

From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Ankle On The Knee — published by Forte

Anterior Tibialis-SMR pilates:Exercise

Begin seated on the ground with your legs bent and your feet on the floor.

Begin seated on the ground with your legs bent and your feet on the floor.

Anterior Tibialis-SMR — published by Forte

Begin seated on the ground with your legs bent and your feet on the floor. Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat on the other leg.

Anterior Tibialis-SMR — published by Forte

Anti-Gravity Press pilates:Exercise

Place a bar on the ground behind the head of an incline bench.

Place a bar on the ground behind the head of an incline bench.

Anti-Gravity Press — published by Forte

Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement. Return to the starting position and repeat to complete the set.

Anti-Gravity Press — published by Forte

Arm Circles pilates:Exercise

Arm Circles are a dynamic flexibility exercise used to warm up and improve mobility in the shoulder complex. They gently engage the muscles around the shoulder joint and upper back, preparing them for overhead or pushing movements.

Arm Circles are a dynamic flexibility exercise used to warm up and improve mobility in the shoulder complex. They gently engage the muscles around the shoulder joint and upper back, preparing them for overhead or pushing movements.

Arm Circles — published by Forte

Stand with your feet shoulder-width apart, maintaining a tall, neutral spine. 2. Extend your arms straight out to your sides, aligning them with your shoulders. 3. Position your palms facing down, parallel to the floor. 1. From the starting position, slowly begin making forward circles with your arms. 2. Aim for a controlled, smooth motion, drawing circles approximately 12-18 inches in diameter. 3. Keep your arms straight but not locked, and your torso stable. 4. Perform 10-15 circles forward, then reverse direction for 10-15 circles backward.

Arm Circles — published by Forte

Arm Circles (Progressive) pilates:Exercise

Progressive shoulder circumduction. Takes the shoulder joint through its full range of motion, warming the rotator cuff and deltoids.

Progressive shoulder circumduction. Takes the shoulder joint through its full range of motion, warming the rotator cuff and deltoids.

Arm Circles (Progressive) — published by Forte

Stand with feet shoulder-width apart. Arms out to the sides at shoulder height. Make small forward circles with both arms. Gradually increase the circle size over 10-15 seconds until you are making full, large circles. Reverse direction. Then do the same sequence going backward.

Arm Circles (Progressive) — published by Forte

Arnold Dumbbell Press pilates:Exercise

The Arnold Press is a compound shoulder exercise that combines a rotational dumbbell press with a standard overhead press.

The Arnold Press is a compound shoulder exercise that combines a rotational dumbbell press with a standard overhead press. It uniquely emphasizes the anterior and medial deltoids through its full range of motion, while also engaging the triceps and core for stability. This movement is excellent for building shoulder strength, size, and mobility.

Arnold Dumbbell Press — published by Forte

Sit upright on a bench with back support, feet flat on the floor. 2. Hold a dumbbell in each hand using a neutral grip (palms facing you). 3. Bring the dumbbells to shoulder height, elbows bent and tucked close to your torso, with the dumbbells positioned just in front of your shoulders. Initiate the movement by simultaneously pressing the dumbbells overhead and rotating your wrists outward. Continue pressing until your arms are fully extended overhead, with palms facing forward at the top.

Arnold Dumbbell Press — published by Forte

Around The Worlds pilates:Exercise

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs.

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Around The Worlds — published by Forte

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Around The Worlds — published by Forte

Assault Bike pilates:Exercise

Full-body air resistance bike. Drives heart rate up fast with simultaneous upper and lower body work.

Full-body air resistance bike. Drives heart rate up fast with simultaneous upper and lower body work.

Assault Bike — published by Forte

Adjust seat height so knees have a slight bend at the bottom. Grip handles firmly. Pedal at a steady, moderate pace while pushing and pulling the handles. Start easy and gradually increase intensity over the first minute. Breathe rhythmically.

Assault Bike — published by Forte

Atlas Stones pilates:Exercise

Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone.

Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.

Atlas Stones — published by Forte

Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold. Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground. As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. Sit low, getting the stone high onto your chest as you change your grip to reach over the stone.

Atlas Stones — published by Forte

Atlas Stone Trainer pilates:Exercise

This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.

This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.

Atlas Stone Trainer — published by Forte

This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe. Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips. Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest. Finish the movement by extending through your hips and knees to raise the weight as high as possible.

Atlas Stone Trainer — published by Forte

Axle Deadlift pilates:Exercise

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

Axle Deadlift — published by Forte

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

Axle Deadlift — published by Forte

Back Flyes - With Bands pilates:Exercise

Run a band around a stationary post like that of a squat rack.

Run a band around a stationary post like that of a squat rack.

Back Flyes - With Bands — published by Forte

Run a band around a stationary post like that of a squat rack. Grab the band by the handles and stand back so that the tension in the band rises. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.

Back Flyes - With Bands — published by Forte

Backward Drag pilates:Exercise

Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.

Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.

Backward Drag — published by Forte

Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.

Backward Drag — published by Forte

Backward Medicine Ball Throw pilates:Exercise

This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.

This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.

Backward Medicine Ball Throw — published by Forte

This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

Backward Medicine Ball Throw — published by Forte

Balance Board pilates:Exercise

Place a balance board in front of you.

Place a balance board in front of you.

Balance Board — published by Forte

Place a balance board in front of you. Stand up on it and try to balance yourself. Hold the balance for as long as desired.

Balance Board — published by Forte

Ball Leg Curl pilates:Exercise

The Ball Leg Curl is a bodyweight exercise using a stability ball to target the posterior chain. It challenges hamstring and glute strength while requiring core stability to control the movement.

The Ball Leg Curl is a bodyweight exercise using a stability ball to target the posterior chain. It challenges hamstring and glute strength while requiring core stability to control the movement.

Ball Leg Curl — published by Forte

Lie flat on your back on the floor with your arms at your sides, palms down. 2. Place your heels and calves on top of a stability ball, legs extended. 3. Position the ball so your legs are straight and your ankles are resting on it. From the starting position, brace your core and drive your heels into the ball. Lift your hips off the floor until your body forms a straight line from shoulders to knees (a bridge position). This is the starting position for the movement. Keeping your hips elevated, flex your knees to roll the ball toward your glutes, contracting your hamstrings.

Ball Leg Curl — published by Forte

Band Assisted Pull-Up pilates:Exercise

Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.

Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.

Band Assisted Pull-Up — published by Forte

Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance. Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position. Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements. After a brief pause, return to the starting position.

Band Assisted Pull-Up — published by Forte

Band Face Pull pilates:Exercise

Rotator cuff and upper back activation. Primes the external rotators and scapular stabilizers for pressing safety.

Rotator cuff and upper back activation. Primes the external rotators and scapular stabilizers for pressing safety.

Band Face Pull — published by Forte

Attach a resistance band at face height. Grip both ends with an overhand grip, arms extended. Pull the band toward your face, separating your hands as you pull. Elbows should end high and wide. Externally rotate so your fists point to the ceiling at the end position. Squeeze shoulder blades. Return slowly.

Band Face Pull — published by Forte

Band Good Morning pilates:Exercise

The Band Good Morning is a hip-hinge exercise that strengthens the posterior chain, primarily targeting the hamstrings and glutes while challenging core and lower back stability.

The Band Good Morning is a hip-hinge exercise that strengthens the posterior chain, primarily targeting the hamstrings and glutes while challenging core and lower back stability. It's a useful movement for teaching proper hip-hinge mechanics with easily adjustable resistance.

Band Good Morning — published by Forte

Place the center of a resistance band flat on the floor. 2. Stand with both feet on the band, hip-width apart. 3. Hinge at your hips to grasp the two ends of the band, then pull them up and loop them behind your neck, holding the ends securely over your shoulders. 4. Stand tall, brace your core, and maintain a neutral spine. This is your starting position. 1. Initiate the movement by pushing your hips backward, keeping your back straight and core braced. 2.

Band Good Morning — published by Forte

Band Good Morning (Pull Through) pilates:Exercise

Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.

Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.

Band Good Morning (Pull Through) — published by Forte

Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent. Return to the starting position be driving through with the hips to come back to a standing position.

Band Good Morning (Pull Through) — published by Forte

Band Hip Adductions pilates:Exercise

The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.

The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.

Band Hip Adductions — published by Forte

Securely anchor a resistance band loop to a sturdy, low post or object at ankle height. 2. Stand sideways to the anchor point, far enough away to create light tension in the band. 3. Place the band loop around the ankle of your outer leg (the leg farther from the anchor). 4. Stand tall with feet hip-width apart, engage your core, and hold onto the post or a wall for balance if necessary. 1. From the setup position, maintain an upright torso and neutral pelvis. 2.

Band Hip Adductions — published by Forte

Band Overhead Stretch pilates:Exercise

Lat and shoulder flexion mobilizer. Opens overhead range using a band for assistance — directly improves overhead press and pull-up positions.

Lat and shoulder flexion mobilizer. Opens overhead range using a band for assistance — directly improves overhead press and pull-up positions.

Band Overhead Stretch — published by Forte

Hold a resistance band (or broomstick) with a wide overhand grip — wider than shoulder width. With straight arms, slowly raise the band overhead and continue the arc behind your body until it touches your lower back (or as far as comfortable). Reverse the movement. Narrow your grip slightly each set as mobility improves.

Band Overhead Stretch — published by Forte

Band Pull-Apart pilates:Exercise

Scapular retraction and rear deltoid activation. Essential for shoulder health before any pressing or pulling.

Scapular retraction and rear deltoid activation. Essential for shoulder health before any pressing or pulling.

Band Pull-Apart — published by Forte

Hold a light resistance band at shoulder width, arms extended in front at chest height. Pull the band apart by squeezing your shoulder blades together. Arms stay straight throughout. Pause briefly when the band touches your chest. Return slowly to start.

Band Pull-Apart — published by Forte

Band Skull Crusher pilates:Exercise

The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion.

The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion. It effectively targets the long, medial, and lateral heads of the triceps, building arm strength and definition. This beginner-friendly variation reduces joint stress compared to free weights.

Band Skull Crusher — published by Forte

Securely anchor the center of a resistance band to a low, stable point (like the base of a rack or a bench leg), directly behind where your head will be. 2. Lie face-up on a flat bench, positioning yourself so your head is aligned with the anchor point. 3. Grasp one end of the band in each hand, with palms facing each other or slightly inward. 4. Press your arms straight up over your shoulders, then bend your elbows to lower your hands toward your temples, creating tension in the band.

Band Skull Crusher — published by Forte

Barbell Ab Rollout pilates:Exercise

For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.

For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.

Barbell Ab Rollout — published by Forte

For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement.

Barbell Ab Rollout — published by Forte

Barbell Ab Rollout - On Knees pilates:Exercise

The Barbell Ab Rollout is an advanced core stability exercise that challenges anti-extension strength.

The Barbell Ab Rollout is an advanced core stability exercise that challenges anti-extension strength. Using a weighted barbell, you resist spinal hyperextension as you roll forward and back, primarily targeting the abdominal muscles while requiring stabilization from the shoulders and lower back.

Barbell Ab Rollout - On Knees — published by Forte

Load an Olympic barbell with light plates (5-10 lbs per side) to elevate it slightly off the floor. 2. Place a padded mat under your knees. 3. Kneel behind the barbell with your hips extended, torso upright, and grip the bar with hands slightly wider than shoulder-width. 4. Position the barbell directly under your shoulders. 1. Initiate the movement by bracing your core and tilting your pelvis posteriorly (slightly tucking your tailbone). 2. Slowly roll the barbell forward by extending at the shoulders, allowing your torso to lower toward the floor.

Barbell Ab Rollout - On Knees — published by Forte

Barbell Bench Press pilates:Exercise

Lie back on a flat bench.

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Barbell Bench Press — published by Forte

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles.

Barbell Bench Press — published by Forte

Barbell Curl pilates:Exercise

The Barbell Curl is a fundamental strength exercise for building size and strength in the biceps. Performed with both arms simultaneously, it allows for heavy loading and is a cornerstone of arm training routines.

The Barbell Curl is a fundamental strength exercise for building size and strength in the biceps. Performed with both arms simultaneously, it allows for heavy loading and is a cornerstone of arm training routines.

Barbell Curl — published by Forte

Stand upright with feet shoulder-width apart, knees slightly bent. 2. Grasp a barbell with a shoulder-width, underhand grip (palms facing forward). 3. Let the bar hang at arm's length in front of your thighs, with your elbows close to your torso and shoulders back. This is your starting position. Keeping your upper arms stationary and torso rigid, curl the bar upward in a controlled arc by flexing your elbows. Continue until the bar is at shoulder level and your biceps are fully contracted. Hold this top position for one second while squeezing your biceps.

Barbell Curl — published by Forte

Barbell Curls Lying Against An Incline pilates:Exercise

Barbell Curls Lying Against an Incline is a biceps isolation exercise that uses an inclined bench position to place a deep stretch on the muscle at the start of each repetition.

Barbell Curls Lying Against an Incline is a biceps isolation exercise that uses an inclined bench position to place a deep stretch on the muscle at the start of each repetition. This variation is excellent for emphasizing the long head of the biceps and improving mind-muscle connection by minimizing body swing.

Barbell Curls Lying Against An Incline — published by Forte

Set an incline bench to a 45-60 degree angle. 2. Sit on the bench and lean back, ensuring your upper back and shoulders are firmly pressed against the pad. 3. Plant your feet flat on the floor for stability. 4. Grasp a barbell with an underhand (supinated) grip, hands shoulder-width apart. 5. Allow your arms to hang straight down from your shoulders, fully extended, with the barbell in front of the bench. This is your starting position. 1. Keeping your upper arms stationary and your torso braced against the bench, curl the barbell upward by flexing your elbows. 2.

Barbell Curls Lying Against An Incline — published by Forte

Barbell Deadlift pilates:Exercise

Stand in front of a loaded barbell.

Stand in front of a loaded barbell.

Barbell Deadlift — published by Forte

Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.

Barbell Deadlift — published by Forte

Barbell Full Squat pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Barbell Full Squat — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.

Barbell Full Squat — published by Forte

Barbell Glute Bridge pilates:Exercise

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.

Barbell Glute Bridge — published by Forte

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Glute Bridge — published by Forte

Barbell Guillotine Bench Press pilates:Exercise

Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked.

Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.

Barbell Guillotine Bench Press — published by Forte

Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position. As you breathe in, bring the bar down slowly until it is about 1 inch from your neck. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.

Barbell Guillotine Bench Press — published by Forte

Barbell Hack Squat pilates:Exercise

Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip.

Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

Barbell Hack Squat — published by Forte

Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out. Repeat for the recommended amount of repetitions.

Barbell Hack Squat — published by Forte

Barbell Hip Thrust pilates:Exercise

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

Barbell Hip Thrust — published by Forte

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Hip Thrust — published by Forte

Barbell Incline Bench Press - Medium Grip pilates:Exercise

Lie back on an incline bench.

Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Barbell Incline Bench Press - Medium Grip — published by Forte

Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on you upper chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.

Barbell Incline Bench Press - Medium Grip — published by Forte

Barbell Incline Shoulder Raise pilates:Exercise

The Barbell Incline Shoulder Raise is a scapular isolation exercise performed lying face-up on an incline bench.

The Barbell Incline Shoulder Raise is a scapular isolation exercise performed lying face-up on an incline bench. It primarily develops shoulder stability and scapular control by targeting the serratus anterior and upper traps, with minimal chest involvement. This movement is useful for improving shoulder health and overhead pressing stability.

Barbell Incline Shoulder Raise — published by Forte

Set an incline bench to a 30-45 degree angle. 2. Position yourself face-up with feet flat on the floor, hips and back firmly against the pad. 3. Grip a barbell with hands slightly wider than shoulder-width. 4. With a spotter's assistance, lift the bar from the rack and hold it directly above your shoulders with arms fully extended. This is your starting position. 1. Brace your core and keep your arms completely straight throughout the movement. 2. Exhale as you protract your shoulder blades (push shoulders forward and up toward the ceiling), lifting the barbell only 2-4 inches. 3.

Barbell Incline Shoulder Raise — published by Forte

Barbell Lunge pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Barbell Lunge — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance.

Barbell Lunge — published by Forte

Barbell Rear Delt Row pilates:Exercise

Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.

Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.

Barbell Rear Delt Row — published by Forte

Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip. Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.

Barbell Rear Delt Row — published by Forte

Barbell Rollout from Bench pilates:Exercise

Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.

Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.

Barbell Rollout from Bench — published by Forte

Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement. When the bar has been moved as far forward as possible, return to the starting position.

Barbell Rollout from Bench — published by Forte

Barbell Seated Calf Raise pilates:Exercise

Place a block about 12 inches in front of a flat bench.

Place a block about 12 inches in front of a flat bench.

Barbell Seated Calf Raise — published by Forte

Place a block about 12 inches in front of a flat bench. Sit on the bench and place the ball of your feet on the block. Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position. Raise up on your toes as high as possible as you squeeze the calves and as you breathe out. After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can. Repeat for the recommended amount of repetitions.

Barbell Seated Calf Raise — published by Forte

Barbell Shrug pilates:Exercise

Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

Barbell Shrug — published by Forte

Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions.

Barbell Shrug — published by Forte

Barbell Shrug Behind The Back pilates:Exercise

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.

Barbell Shrug Behind The Back — published by Forte

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times. Slowly return to the starting position as you breathe in.

Barbell Shrug Behind The Back — published by Forte

Barbell Side Bend pilates:Exercise

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.

Barbell Side Bend — published by Forte

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Barbell Side Bend — published by Forte

Barbell Side Split Squat pilates:Exercise

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.

Barbell Side Split Squat — published by Forte

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position. Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body. Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.

Barbell Side Split Squat — published by Forte

Barbell Skull Crusher pilates:Exercise

Lying triceps isolation with a straight barbell. The defining motion is an arc of the bar toward the forehead with elbows fixed.

Lying triceps isolation with a straight barbell. The defining motion is an arc of the bar toward the forehead with elbows fixed.

Barbell Skull Crusher — published by Forte

Lie on a flat bench holding a straight barbell with a close, overhand grip (about shoulder-width). Press the bar up so your arms are vertical above your shoulders. Keep your elbows tucked and pointing forward — they should not flare out. This is your starting position. Keeping your upper arms stationary, slowly lower the bar in an arc by bending only at the elbows. The bar should travel toward your forehead, not behind your head. Stop just short of touching the forehead, then reverse the motion by extending the elbows to return to the start. Exhale on the press up.

Barbell Skull Crusher — published by Forte

Barbell Squat pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Barbell Squat — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

Barbell Squat — published by Forte

Barbell Squat To A Bench pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.

This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.

Barbell Squat To A Bench — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth. Then, set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

Barbell Squat To A Bench — published by Forte

Barbell Step Ups pilates:Exercise

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.

Barbell Step Ups — published by Forte

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.

Barbell Step Ups — published by Forte

Barbell Walking Lunge pilates:Exercise

Begin standing with your feet shoulder width apart and a barbell across your upper back.

Begin standing with your feet shoulder width apart and a barbell across your upper back.

Barbell Walking Lunge — published by Forte

Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.

Barbell Walking Lunge — published by Forte

Battle Ropes pilates:Exercise

For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.

For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.

Battle Ropes — published by Forte

For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Battle Ropes — published by Forte

Bear Crawl Sled Drags pilates:Exercise

Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent.

Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.

Bear Crawl Sled Drags — published by Forte

Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

Bear Crawl Sled Drags — published by Forte

Behind Head Chest Stretch pilates:Exercise

An advanced, partner-assisted PNF (Proprioceptive Neuromuscular Facilitation) stretch for the chest and shoulder complex.

An advanced, partner-assisted PNF (Proprioceptive Neuromuscular Facilitation) stretch for the chest and shoulder complex. It involves an isometric contraction followed by a passive stretch to increase flexibility in the anterior shoulder and pectoral muscles. Requires good baseline shoulder mobility and a communicative partner.

Behind Head Chest Stretch — published by Forte

Sit upright on the floor with your legs crossed or extended. 2. Interlace your fingers and place your hands behind your head, elbows pointing forward. 3. Have your partner kneel or sit directly behind you, prepared to support your elbows. 1. From the setup position, gently push your elbows back as far as is comfortable. Your partner should place their hands on the front of your elbows for support. This is the starting stretch. 2. Initiate the PNF contract phase: Gently attempt to pull your elbows forward against your partner's resistance for 7-10 seconds.

Behind Head Chest Stretch — published by Forte

Bench Dips pilates:Exercise

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width.

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.

Bench Dips — published by Forte

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.

Bench Dips — published by Forte

Bench Jump pilates:Exercise

Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.

Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.

Bench Jump — published by Forte

Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position. Perform a short squat in preparation for the jump; swing your arms behind you. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. Jump over the bench, landing with the knees bent, absorbing the impact through the legs. Turn around and face the opposite direction, then jump back over the bench.

Bench Jump — published by Forte

Bench Press - Powerlifting pilates:Exercise

The Bench Press - Powerlifting is a maximal strength movement focusing on the chest, shoulders, and triceps. It is a core competition lift in powerlifting, requiring technical precision in setup and execution to safely handle heavy loads.

The Bench Press - Powerlifting is a maximal strength movement focusing on the chest, shoulders, and triceps. It is a core competition lift in powerlifting, requiring technical precision in setup and execution to safely handle heavy loads.

Bench Press - Powerlifting — published by Forte

Position yourself on the bench so your eyes are directly under the bar. 2. Plant your feet firmly on the floor, slightly behind your knees, and drive them into the ground to create full-body tension. 3. Arch your back moderately, focusing on retracting and depressing your shoulder blades into the bench. 4. Grip the bar slightly wider than shoulder-width, aligning your wrists over your elbows. 5. Unrack the bar by straightening your arms, using leg drive to assist, and stabilize it directly over your shoulders. 1. With the bar stabilized over your chest, take a deep breath and brace your core.

Bench Press - Powerlifting — published by Forte

Bench Press - With Bands pilates:Exercise

Using a flat bench secure a band under the leg of the bench that is nearest to your head.

Using a flat bench secure a band under the leg of the bench that is nearest to your head.

Bench Press - With Bands — published by Forte

Using a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench. Extend your arms so that you are holding the band handles in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times. As you breathe out, bring the handles up using your pectoral muscles.

Bench Press - With Bands — published by Forte

Bench Press with Chains pilates:Exercise

Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.

Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.

Bench Press with Chains — published by Forte

Place the chains on the sleeves of the bar. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.

Bench Press with Chains — published by Forte

Bench Sprint pilates:Exercise

Stand on the ground with one foot resting on a bench or box with your heel close to the edge.

Stand on the ground with one foot resting on a bench or box with your heel close to the edge.

Bench Sprint — published by Forte

Stand on the ground with one foot resting on a bench or box with your heel close to the edge. Push off with your foot on top of the bench, extending through the hip and knee. Land with the opposite foot on top of the box, returning your other foot back to the start position. Continue alternating from one foot to another to complete the set.

Bench Sprint — published by Forte

Bent-Arm Barbell Pullover pilates:Exercise

Lie on a flat bench with a barbell using a shoulder grip width.

Lie on a flat bench with a barbell using a shoulder grip width.

Bent-Arm Barbell Pullover — published by Forte

Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Bent-Arm Barbell Pullover — published by Forte

Bent-Arm Dumbbell Pullover pilates:Exercise

Place a dumbbell standing up on a flat bench.

Place a dumbbell standing up on a flat bench.

Bent-Arm Dumbbell Pullover — published by Forte

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.

Bent-Arm Dumbbell Pullover — published by Forte

Bent-Knee Hip Raise pilates:Exercise

The Bent-Knee Hip Raise is a beginner-level core exercise that focuses on isolating the abdominal muscles through a controlled pelvic tilt and hip lift.

The Bent-Knee Hip Raise is a beginner-level core exercise that focuses on isolating the abdominal muscles through a controlled pelvic tilt and hip lift. It effectively trains the rectus abdominis while minimizing lower back strain by keeping the knees bent.

Bent-Knee Hip Raise — published by Forte

Lie flat on your back on the floor. Place your arms straight alongside your torso, palms down. Bend your knees to approximately 75 degrees and lift your feet so they are hovering 1-2 inches off the floor. Engage your core to press your lower back gently into the mat, establishing a neutral spine. Initiate the movement by drawing your navel toward your spine and tilting your pelvis backward (posterior pelvic tilt). Continue this motion to slowly peel your hips and tailbone up off the floor, bringing your knees toward your chest. Exhale during this lifting phase.

Bent-Knee Hip Raise — published by Forte

Bent Over Barbell Row pilates:Exercise

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Bent Over Barbell Row — published by Forte

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight.

Bent Over Barbell Row — published by Forte

Bent Over Dumbbell Rear Delt Raise With Head On Bench pilates:Exercise

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.

Bent Over Dumbbell Rear Delt Raise With Head On Bench — published by Forte

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.

Bent Over Dumbbell Rear Delt Raise With Head On Bench — published by Forte

Bent Over Dumbbell Row pilates:Exercise

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Bent Over Dumbbell Row — published by Forte

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Bent Over Dumbbell Row — published by Forte

Bent Over Low-Pulley Side Lateral pilates:Exercise

The Bent Over Low-Pulley Side Lateral is a unilateral isolation exercise that targets the shoulder muscles, specifically the medial deltoids, from a bent-over position.

The Bent Over Low-Pulley Side Lateral is a unilateral isolation exercise that targets the shoulder muscles, specifically the medial deltoids, from a bent-over position. This cable variation provides constant tension throughout the range of motion, helping to develop shoulder width and stability.

Bent Over Low-Pulley Side Lateral — published by Forte

Attach a single-handle attachment to a low-pulley cable machine. 2. Select a light to moderate weight. 3. Stand sideways to the machine, feet shoulder-width apart, knees slightly bent. 4. Grasp the handle with your outside hand (right hand if standing to the left of the machine). 5. Hinge forward at your hips, keeping your back straight and core braced, until your torso is nearly parallel to the floor. 6. Place your free hand on your thigh for support. Let the cable handle hang directly below your shoulder with a slight bend in your working arm.

Bent Over Low-Pulley Side Lateral — published by Forte

Bent Over One-Arm Long Bar Row pilates:Exercise

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

Bent Over One-Arm Long Bar Row — published by Forte

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.

Bent Over One-Arm Long Bar Row — published by Forte

Bent Over Two-Arm Long Bar Row pilates:Exercise

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.

Bent Over Two-Arm Long Bar Row — published by Forte

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.

Bent Over Two-Arm Long Bar Row — published by Forte

Bent Over Two-Dumbbell Row With Palms In pilates:Exercise

With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Bent Over Two-Dumbbell Row With Palms In — published by Forte

With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together.

Bent Over Two-Dumbbell Row With Palms In — published by Forte

Bent Press pilates:Exercise

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.

Bent Press — published by Forte

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground. Return to an upright position, with the kettlebell above your head.

Bent Press — published by Forte

Bicycling pilates:Exercise

To begin, seat yourself on the bike and adjust the seat to your height.

To begin, seat yourself on the bike and adjust the seat to your height.

Bicycling — published by Forte

To begin, seat yourself on the bike and adjust the seat to your height. Perform Bicycling with controlled form.

Bicycling — published by Forte

Bicycling, Stationary pilates:Exercise

To begin, seat yourself on the bike and adjust the seat to your height.

To begin, seat yourself on the bike and adjust the seat to your height.

Bicycling, Stationary — published by Forte

To begin, seat yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Bicycling, Stationary — published by Forte

Bird Dog pilates:Exercise

A stability exercise extending opposite arm and leg while maintaining neutral spine.

A stability exercise extending opposite arm and leg while maintaining neutral spine.

Bird Dog — published by Forte

Hands and knees position. Spine neutral, core engaged. 1. Extend right arm and left leg. Hold for 3-5 seconds. Return to start. Extend left arm and right leg. Alternate 8-10 times each side.

Bird Dog — published by Forte

Board Press pilates:Exercise

Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.

Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.

Board Press — published by Forte

Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. You can take a standard bench grip, or shoulder width to focus on the triceps.

Board Press — published by Forte

Body Tricep Press pilates:Exercise

Position a bar in a rack at chest height.

Position a bar in a rack at chest height.

Body Tricep Press — published by Forte

Position a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position. Begin by flexing the elbow, lowering yourself towards the bar. Pause, and then reverse the motion by extending the elbows. Progress from bodyweight by adding chains over your shoulders.

Body Tricep Press — published by Forte

Body-Up pilates:Exercise

The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position.

The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position. It primarily develops triceps and shoulder strength while demanding significant core stability to maintain a rigid torso throughout the movement.

Body-Up — published by Forte

Begin face down on the floor. 2. Place your forearms flat on the ground, parallel to each other and shoulder-width apart. 3. Extend your legs behind you, supporting your weight on your toes. 4. Brace your core and glutes to form a straight, rigid line from your head to your heels. This is the starting forearm plank position. From the forearm plank, press your palms firmly into the ground. Extend through your elbows explosively to push your upper body upward until your arms are fully straight, finishing in a high plank position (top of a push-up).

Body-Up — published by Forte

Bodyweight Flyes pilates:Exercise

Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.

Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.

Bodyweight Flyes — published by Forte

Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight. Place your hands on the bars. This will be your starting position. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

Bodyweight Flyes — published by Forte

Bodyweight Mid Row pilates:Exercise

Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus.

Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.

Bodyweight Mid Row — published by Forte

Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus. After a brief pause, return to the starting position.

Bodyweight Mid Row — published by Forte

Bodyweight Squat pilates:Exercise

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

Bodyweight Squat — published by Forte

Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Bodyweight Squat — published by Forte

Bodyweight Walking Lunge pilates:Exercise

Begin standing with your feet shoulder width apart and your hands on your hips.

Begin standing with your feet shoulder width apart and your hands on your hips.

Bodyweight Walking Lunge — published by Forte

Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.

Bodyweight Walking Lunge — published by Forte

Bosu Ball Cable Crunch With Side Bends pilates:Exercise

Connect a standard handle to each arm of a cable machine, and position them in the most downward position.

Connect a standard handle to each arm of a cable machine, and position them in the most downward position.

Bosu Ball Cable Crunch With Side Bends — published by Forte

Connect a standard handle to each arm of a cable machine, and position them in the most downward position. Grab a Bosu Ball and position it in front and center of the cable machine. Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it. With both hands, reach back and grab the handle of each cable. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.

Bosu Ball Cable Crunch With Side Bends — published by Forte

Bottoms Up pilates:Exercise

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.

Bottoms Up — published by Forte

Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor. After a brief pause, return to the starting position.

Bottoms Up — published by Forte

Bottoms-Up Clean From The Hang Position pilates:Exercise

Initiate the exercise by standing upright with a kettlebell in one hand.

Initiate the exercise by standing upright with a kettlebell in one hand.

Bottoms-Up Clean From The Hang Position — published by Forte

Initiate the exercise by standing upright with a kettlebell in one hand. Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Bottoms-Up Clean From The Hang Position — published by Forte

Box Jump (Multiple Response) pilates:Exercise

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.

Box Jump (Multiple Response) — published by Forte

Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform. Immediately drop or jump back down to the original starting place; then repeat the sequence.

Box Jump (Multiple Response) — published by Forte

Box Skip pilates:Exercise

You will need several boxes lined up about 8 feet apart.

You will need several boxes lined up about 8 feet apart.

Box Skip — published by Forte

You will need several boxes lined up about 8 feet apart. Begin facing the first box with one leg slightly behind the other. Drive off the back leg, attempting to gain as much height with the hips as possible. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box. Then, step to the next box and repeat.

Box Skip — published by Forte

Box Squat pilates:Exercise

The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you.

The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.

Box Squat — published by Forte

The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.

Box Squat — published by Forte

Box Squat with Bands pilates:Exercise

Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.

Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. T

Box Squat with Bands — published by Forte

Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands.

Box Squat with Bands — published by Forte

Box Squat with Chains pilates:Exercise

Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.

Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.

Box Squat with Chains — published by Forte

Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement. Begin by stepping under the bar and placing it across the back of the shoulders.

Box Squat with Chains — published by Forte

Brachialis-SMR pilates:Exercise

Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.

Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.

Brachialis-SMR — published by Forte

Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

Brachialis-SMR — published by Forte

Bradford/Rocky Presses pilates:Exercise

The Bradford Press, also known as the Rocky Press, is a shoulder strength exercise that combines a standard overhead press with a behind-the-neck press in one fluid motion.

The Bradford Press, also known as the Rocky Press, is a shoulder strength exercise that combines a standard overhead press with a behind-the-neck press in one fluid motion. It develops shoulder stability, triceps strength, and overhead mobility through a greater range of motion than a standard press.

Bradford/Rocky Presses — published by Forte

Set a barbell at shoulder height in a squat rack or on a military press bench. 2. Sit with your back firmly against the upright pad, feet flat on the floor. 3. Grip the bar just outside shoulder width with palms facing forward (pronated). 4. Unrack the bar and hold it at the front of your shoulders, elbows slightly in front of the bar. Brace your core and maintain a neutral spine. 1. Inhale, then exhale as you press the bar directly overhead until your arms are fully extended. 2.

Bradford/Rocky Presses — published by Forte

Butterfly pilates:Exercise

The Butterfly or Pec Deck is an isolation exercise performed on a machine to target the chest muscles.

The Butterfly or Pec Deck is an isolation exercise performed on a machine to target the chest muscles. It is excellent for developing chest definition and the mind-muscle connection, as it minimizes stabilizer involvement compared to free-weight presses.

Butterfly — published by Forte

Adjust the seat height so the handles are level with your mid-chest. 2. Sit firmly with your back flat against the pad. 3. Place your feet flat on the floor for stability. 4. Grip the handles with a neutral or palms-facing-each-other grip, ensuring your upper arms and elbows are flush against the pads. Your elbows should be slightly bent. From the starting position with your chest stretched, slowly push the handles together in a controlled arc. Focus on squeezing your pectoral muscles throughout the movement. Exhale as you push.

Butterfly — published by Forte

Butterfly Stretch pilates:Exercise

Inner thigh and hip opener.

Inner thigh and hip opener.

Butterfly Stretch — published by Forte

Sit with soles of feet together. 1. Hold feet, let knees fall out. Sit tall or fold forward. Press knees down gently. Hold 60 seconds.

Butterfly Stretch — published by Forte

Butt Lift (Bridge) pilates:Exercise

The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain.

The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.

Butt Lift (Bridge) — published by Forte

Lie on your back on the floor with your knees bent and feet flat, positioned hip-width apart and close enough that you can graze your heels with your fingertips. Rest your arms by your sides, palms down. Ensure your spine is in a neutral position, not arched or flattened into the floor. Brace your core. Drive through your heels to lift your hips upward, focusing on a sequential 'peel' of your spine off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top for a 1-2 second pause, ensuring your ribs don't flare upward.

Butt Lift (Bridge) — published by Forte

Butt-Ups pilates:Exercise

Butt-Ups are a beginner-friendly bodyweight exercise that trains core stability and glute activation through a controlled hip-hinge motion.

Butt-Ups are a beginner-friendly bodyweight exercise that trains core stability and glute activation through a controlled hip-hinge motion. It builds foundational strength for posterior chain movements and helps improve mind-muscle connection with the glutes and abdominals.

Butt-Ups — published by Forte

Start in a forearm plank position: place your elbows directly under your shoulders and rest on your forearms. 2. Position your feet hip-width apart. 3. Engage your core to form a straight line from your head to your heels, maintaining a neutral spine. 1. Initiate the movement by squeezing your glutes and tilting your pelvis posteriorly (tucking your tailbone), lifting your hips toward the ceiling. 2. Continue until your body forms an inverted 'V' shape (a high bridge), feeling a strong contraction in your glutes and abs. Exhale during this upward phase. 3.

Butt-Ups — published by Forte

Cable Chest Press pilates:Exercise

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees.

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.

Cable Chest Press — published by Forte

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement. After pausing at full extension, return to th starting position, keeping tension on the cables.

Cable Chest Press — published by Forte

Cable Crunch pilates:Exercise

The Cable Crunch is a weighted core exercise performed kneeling at a cable machine.

The Cable Crunch is a weighted core exercise performed kneeling at a cable machine. It effectively isolates the abdominal muscles through spinal flexion against resistance, allowing for progressive overload and strength development in the midsection.

Cable Crunch — published by Forte

Attach a rope handle to the cable of a high pulley machine. 2. Kneel facing the machine, approximately 1-2 feet away, with your knees hip-width apart. 3. Grasp the rope ends and pull the cable down until your hands are beside your head, near your temples. 4. Sit back slightly onto your heels, flex your hips, and lean forward so the cable creates tension and your torso is at a roughly 45-degree angle. This is the starting position. 1. Keeping your hips stationary and glutes engaged, exhale and slowly curl your torso downward by contracting your abs. 2.

Cable Crunch — published by Forte

Cable Curl pilates:Exercise

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip).

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.

Cable Curl — published by Forte

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Cable Curl — published by Forte

Cable Deadlifts pilates:Exercise

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.

Cable Deadlifts — published by Forte

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. To begin, squat down be flexing your hips and knees until you can reach the handles. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement. After reaching a full standing position, Return to the starting position and repeat.

Cable Deadlifts — published by Forte

Cable Flye pilates:Exercise

Standing cable chest flye performed between two cable stacks. A single-joint chest isolation movement using horizontal shoulder adduction through a controlled arc.

Standing cable chest flye performed between two cable stacks. A single-joint chest isolation movement using horizontal shoulder adduction through a controlled arc.

Cable Flye — published by Forte

Set both cable pulleys to the highest position on a dual-cable machine. 2. Select an appropriate weight. 3. Grasp a handle in each hand, step forward into a staggered stance, and lean slightly forward from the waist. 4. Begin with your hands together in front of your chest, elbows slightly bent. 1. Inhale and, maintaining a slight bend in your elbows, open your arms wide in a controlled arc until you feel a stretch across your chest. Keep your torso and arms stationary; movement should only occur at the shoulder joint. 2.

Cable Flye — published by Forte

Cable Hammer Curls - Rope Attachment pilates:Exercise

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.

Cable Hammer Curls - Rope Attachment — published by Forte

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.

Cable Hammer Curls - Rope Attachment — published by Forte

Cable Hip Adduction pilates:Exercise

The Cable Hip Adduction is an isolation exercise targeting the muscles of the inner thigh (adductors). It is used to strengthen these often-underworked muscles, which contributes to hip stability and balanced lower-body development.

The Cable Hip Adduction is an isolation exercise targeting the muscles of the inner thigh (adductors). It is used to strengthen these often-underworked muscles, which contributes to hip stability and balanced lower-body development.

Cable Hip Adduction — published by Forte

Set a cable pulley to its lowest position. 2. Attach an ankle cuff to the cable. 3. Stand sideways, approximately an arm's length from the machine, with the leg to be worked closest to the stack. 4. Attach the cuff to the ankle of this inner leg. 5. Step laterally away from the machine with your outer leg to create a wide stance, feeling a gentle stretch in your inner thigh. 6. Hold the machine's frame for balance. Keep your torso upright and your core engaged. 1. From the wide stance starting position, keep your torso stable and your supporting leg slightly bent. 2.

Cable Hip Adduction — published by Forte

Cable Incline Pushdown pilates:Exercise

Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

Cable Incline Pushdown — published by Forte

Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it. Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position. Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.

Cable Incline Pushdown — published by Forte

Cable Incline Triceps Extension pilates:Exercise

The Cable Incline Triceps Extension is a single-joint isolation exercise performed on a bench to target the long head of the triceps.

The Cable Incline Triceps Extension is a single-joint isolation exercise performed on a bench to target the long head of the triceps. The inclined position places a greater stretch on the muscle at the start of the movement, which can enhance muscle development and flexibility.

Cable Incline Triceps Extension — published by Forte

Set an incline bench to a 45-60 degree angle and place it facing away from a cable machine. 2. Attach a straight bar to the high pulley. 3. Sit on the bench with your back firmly against the pad, feet flat on the floor. 4. Reach back and grasp the bar with a narrow, pronated (overhand) grip, arms extended overhead but not locked. 1. From the overhead starting position, inhale and slowly bend your elbows, allowing the bar to descend in a controlled arc toward the top of your head. Keep your upper arms stationary at a slight angle (roughly 45-60 degrees from your torso). 2.

Cable Incline Triceps Extension — published by Forte

Cable Internal Rotation pilates:Exercise

The Cable Internal Rotation is an isolation exercise that targets the internal rotators of the shoulder, primarily the subscapularis muscle.

The Cable Internal Rotation is an isolation exercise that targets the internal rotators of the shoulder, primarily the subscapularis muscle. It is used to strengthen the rotator cuff, improve shoulder stability, and support healthy joint function, particularly important for overhead athletes and general shoulder health.

Cable Internal Rotation — published by Forte

Attach a single-hand handle to a cable machine at its lowest setting. 2. Sit sideways on a bench (or on the floor) next to the machine with your side facing the cable. 3. Grasp the handle with the hand nearest the machine, using a neutral grip (palm facing inward). 4. Position yourself so your elbow is bent to 90 degrees and tucked firmly against your side. Your forearm should start pointing forward, parallel to the floor. 1. Starting Position: Elbow bent at 90°, tucked to your side, forearm parallel to the floor and pointing toward the cable. 2.

Cable Internal Rotation — published by Forte

Cable Iron Cross pilates:Exercise

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.

Cable Iron Cross — published by Forte

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position. Keeping the elbows extended, pull your arms straight to your sides. Return your arms back to the starting position after a pause at the peak contraction. Continue the movement for the prescribed number of repetitions.

Cable Iron Cross — published by Forte

Cable Judo Flip pilates:Exercise

Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.

Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.

Cable Judo Flip — published by Forte

Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands. Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip. Shift your weight between your feet as you twist and crunch forward, pulling the cable downward. Return to the starting position and repeat until failure. Then, reposition and repeat the same series of movements on the opposite side.

Cable Judo Flip — published by Forte

Cable Lying Triceps Extension pilates:Exercise

The Cable Lying Triceps Extension is an isolation exercise that targets the triceps, particularly the long head, from a stretched position.

The Cable Lying Triceps Extension is an isolation exercise that targets the triceps, particularly the long head, from a stretched position. It builds arm size and strength using constant cable tension, making it effective for muscle hypertrophy and definition.

Cable Lying Triceps Extension — published by Forte

Position a flat bench perpendicular to a cable machine with a straight bar attached to the low pulley. Lie supine on the bench with your head closest to the machine. Reach back and grasp the bar with a narrow, overhand grip (thumbs wrapped). With a spotter's help or by carefully sitting up to pull the bar into position, extend your arms so the bar is over your upper chest, arms perpendicular to your torso. Plant your feet firmly on the floor.

Cable Lying Triceps Extension — published by Forte

Cable One Arm Tricep Extension pilates:Exercise

The Cable One-Arm Tricep Extension is an isolation exercise that targets the triceps brachii muscle on the back of the upper arm.

The Cable One-Arm Tricep Extension is an isolation exercise that targets the triceps brachii muscle on the back of the upper arm. It is performed unilaterally (one arm at a time) using a cable machine, which provides constant tension throughout the range of motion. This exercise is useful for developing arm strength and definition, and for addressing muscular imbalances.

Cable One Arm Tricep Extension — published by Forte

Attach a single handle to the high pulley of a cable machine. 2. Stand facing the machine, feet roughly shoulder-width apart. You may stagger your stance for stability. 3. Grasp the handle with a supinated (underhand, palm facing up) grip using your right hand. 4. Step back to create tension in the cable, keeping your torso upright. 1. Starting Position: Tuck your right elbow firmly into your side. Your upper arm should be vertical and your forearm should be raised, forming roughly a 90-degree angle at the elbow, with the handle near your shoulder. 2.

Cable One Arm Tricep Extension — published by Forte

Cable Preacher Curl pilates:Exercise

The Cable Preacher Curl isolates the biceps by using a preacher bench to lock the upper arm in place and a cable machine to provide constant tension throughout the range of motion.

The Cable Preacher Curl isolates the biceps by using a preacher bench to lock the upper arm in place and a cable machine to provide constant tension throughout the range of motion. This variation is excellent for building biceps peak and strength.

Cable Preacher Curl — published by Forte

Position a preacher bench approximately 2-3 feet in front of a cable machine's low pulley. 2. Attach a straight bar to the low pulley. 3. Sit at the bench and position your armpits snugly against the top of the pad. 4. Have a partner hand you the bar, or carefully grasp it yourself, and rest your elbows and upper arms firmly on the pad. With your upper arms and elbows fixed on the pad and arms fully extended (but not hyperextended), initiate the curl by contracting your biceps. Pull the bar upward in a controlled arc toward your shoulders, squeezing your biceps hard at the top.

Cable Preacher Curl — published by Forte

Cable Rear Delt Fly pilates:Exercise

The Cable Rear Delt Fly isolates the posterior shoulder muscles by using a cable machine to provide constant tension throughout the movement.

The Cable Rear Delt Fly isolates the posterior shoulder muscles by using a cable machine to provide constant tension throughout the movement. It's an effective exercise for improving shoulder health, posture, and building balanced upper-body strength.

Cable Rear Delt Fly — published by Forte

Set both cable pulleys to the highest position. 2. Select an appropriate weight. 3. Stand centered between the machines, facing forward. 4. Grab the left handle with your right hand and the right handle with your left hand, crossing the cables in front of your body. 5. Take a small step forward to create tension in the cables. 6. Hinge slightly at the hips, keeping your back straight and core engaged. 1. From the crossed starting position, initiate the movement by squeezing your shoulder blades together. 2.

Cable Rear Delt Fly — published by Forte

Cable Reverse Crunch pilates:Exercise

Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.

Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.

Cable Reverse Crunch — published by Forte

Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it. Sit down with your feet toward the pulley and attach the cable to your ankles. Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are. With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor. Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle.

Cable Reverse Crunch — published by Forte

Cable Rope Overhead Triceps Extension pilates:Exercise

The Cable Rope Overhead Triceps Extension is an isolation exercise that targets the long head of the triceps through shoulder flexion.

The Cable Rope Overhead Triceps Extension is an isolation exercise that targets the long head of the triceps through shoulder flexion. It's effective for building triceps mass and improving lockout strength, with the cable providing constant tension throughout the range of motion.

Cable Rope Overhead Triceps Extension — published by Forte

Attach a rope handle to the cable machine's bottom pulley. 2. Select an appropriate weight. 3. Grasp the rope ends with a neutral grip (palms facing each other). 4. Face away from the machine, step forward to create tension on the cable, and position yourself with your back to the weight stack. 5. Raise your arms overhead, elbows pointing forward, knuckles toward the ceiling, and hold the rope behind your head. Your upper arms should be close to your ears and perpendicular to the floor. 1. Starting Position: Arms extended overhead, elbows pointed forward, rope behind head. 2.

Cable Rope Overhead Triceps Extension — published by Forte

Cable Rope Rear-Delt Rows pilates:Exercise

Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.

Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.

Cable Rope Rear-Delt Rows — published by Forte

Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back.

Cable Rope Rear-Delt Rows — published by Forte

Cable Russian Twists pilates:Exercise

The Cable Russian Twist is a dynamic core exercise that targets rotational strength and stability.

The Cable Russian Twist is a dynamic core exercise that targets rotational strength and stability. Performed with a cable machine and stability ball, it challenges the obliques and deep core muscles through a resisted rotation, mimicking sports and daily life movements that require anti-rotation and power transfer.

Cable Russian Twists — published by Forte

Attach a single-handle attachment to a cable machine set at roughly chest height. 2. Place a stability ball several feet away, perpendicular to the machine. 3. Sit on the ball and walk your feet forward until your upper back and shoulders are supported, forming a straight 'bridge' from knees to shoulders. 4. Grip the handle with both hands and extend arms directly over your chest, aligning your hands with the pulley. Ensure the cable has light tension in this start position. 1. Starting Position: Lie on the stability ball with hips elevated to form a straight line from knees to shoulders.

Cable Russian Twists — published by Forte

Cable Seated Crunch pilates:Exercise

The Cable Seated Crunch is a core isolation exercise that uses cable resistance to provide constant tension on the abdominal muscles throughout the movement.

The Cable Seated Crunch is a core isolation exercise that uses cable resistance to provide constant tension on the abdominal muscles throughout the movement. It effectively targets the rectus abdominis, promoting core strength and muscular development.

Cable Seated Crunch — published by Forte

Position a flat bench facing away from a cable machine. 2. Attach a rope handle to the high pulley. 3. Sit on the bench with your back to the machine, knees bent and feet flat on the floor. 4. Adjust the bench distance so the cable runs directly down over your shoulders when you are seated upright. 5. Grasp the rope ends with both hands (palms facing each other) and place your hands securely against the sides of your head, just above your temples. 1. From the seated position with a tall spine, lean back slightly to feel tension in the cable. This is your starting position.

Cable Seated Crunch — published by Forte

Cable Seated Lateral Raise pilates:Exercise

Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you).

Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.

Cable Seated Lateral Raise — published by Forte

Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees. Bend forward while keeping your back flat and rest your torso on the thighs. Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight.

Cable Seated Lateral Raise — published by Forte

Cable Shoulder Press pilates:Exercise

Move the cables to the bottom of the towers and select an appropriate weight.

Move the cables to the bottom of the towers and select an appropriate weight.

Cable Shoulder Press — published by Forte

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press the handles directly over head. After pausing at the top, return to the starting position and repeat.

Cable Shoulder Press — published by Forte

Cable Shrugs pilates:Exercise

Cable Shrugs are an isolation exercise that targets the upper trapezius muscles, using constant cable tension to develop shoulder elevation strength and muscle definition.

Cable Shrugs are an isolation exercise that targets the upper trapezius muscles, using constant cable tension to develop shoulder elevation strength and muscle definition. This variation can be easier on the wrists than dumbbell or barbell shrugs.

Cable Shrugs — published by Forte

Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip. 1. Assume the starting position as described in Setup, with a slight bend in your knees and your core braced to maintain a neutral spine. 2. Initiate the movement by exhaling and smoothly elevating your shoulder blades directly upward toward your ears, aiming for a full range of motion. Keep your arms straight. 3. Hold the top contracted position for 1-2 seconds, focusing on squeezing your traps. 4.

Cable Shrugs — published by Forte

Cable Wrist Curl pilates:Exercise

The Cable Wrist Curl is an isolation exercise targeting the forearm flexors. It builds grip strength and forearm size using constant cable tension, which is beneficial for sports and improving pulling exercise performance.

The Cable Wrist Curl is an isolation exercise targeting the forearm flexors. It builds grip strength and forearm size using constant cable tension, which is beneficial for sports and improving pulling exercise performance.

Cable Wrist Curl — published by Forte

Position a flat bench perpendicular to a low-pulley cable machine. 2. Attach a straight bar to the cable. 3. Sit on the bench facing the machine, knees bent and feet flat. 4. Lean forward slightly, resting your forearms on your thighs with your wrists just past your knees. 5. Grasp the bar with a supinated (palms-up), shoulder-width grip. 1. Keeping your forearms firmly planted on your thighs, exhale and curl your wrists upward in a controlled motion, squeezing the forearm muscles at the top. 2. Hold the contracted position for 1-2 seconds. 3.

Cable Wrist Curl — published by Forte

Calf-Machine Shoulder Shrug pilates:Exercise

The Calf-Machine Shoulder Shrug is a strength exercise that isolates the upper back and neck muscles by using a seated, supported position.

The Calf-Machine Shoulder Shrug is a strength exercise that isolates the upper back and neck muscles by using a seated, supported position. It effectively targets the trapezius to develop shoulder stability and upper back thickness, with the machine providing a stable movement path for beginners.

Calf-Machine Shoulder Shrug — published by Forte

Adjust the shoulder pads of the calf raise machine so they sit comfortably above the crest of your shoulders when seated. 2. Sit upright on the machine seat with your feet flat on the floor or footplate for stability. 3. Position your torso straight, arms relaxed and extended at your sides, and grip any available handles. This is your starting position. Initiate the movement by drawing your shoulders directly upward toward your ears, aiming for a full range of motion without shrugging your neck. Exhale as you lift.

Calf-Machine Shoulder Shrug — published by Forte

Calf Press pilates:Exercise

The Calf Press isolates and strengthens the calf muscles (gastrocnemius and soleus) using a leg press machine.

The Calf Press isolates and strengthens the calf muscles (gastrocnemius and soleus) using a leg press machine. It's an effective beginner exercise for building lower leg size and power, which contributes to athletic performance and ankle stability.

Calf Press — published by Forte

Sit on the machine and place the balls of your feet firmly on the bottom edge of the platform, heels hanging off. 2. Adjust the seat so your knees are only slightly bent in the start position. 3. Straighten your legs to lift the weight off the stack, but keep the safety locks engaged. 4. Grasp the handles for torso stability. From the start position with ankles fully flexed (toes toward shins), press down through the balls of your feet to raise your heels as high as possible, fully contracting your calves. Use a controlled 1-2 second tempo for the lifting phase.

Calf Press — published by Forte

Calf Press On The Leg Press Machine pilates:Exercise

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.

Calf Press On The Leg Press Machine — published by Forte

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. ) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off.

Calf Press On The Leg Press Machine — published by Forte

Calf Raise On A Dumbbell pilates:Exercise

A unilateral calf isolation exercise performed while balancing on a dumbbell handle. It targets the gastrocnemius and soleus muscles through a full range of motion, challenging stability and ankle strength.

A unilateral calf isolation exercise performed while balancing on a dumbbell handle. It targets the gastrocnemius and soleus muscles through a full range of motion, challenging stability and ankle strength. Useful for developing calf definition and ankle resilience.

Calf Raise On A Dumbbell — published by Forte

Place a single dumbbell vertically on a flat, non-slip surface. 2. , rack, wall) and hold it with the nearest hand for balance. 3. Carefully place the ball of your lead foot on the center of the dumbbell handle, keeping your heel off the ground. 4. Position your other foot behind you or to the side. Engage your core and stand tall. 1. Starting Position: Heel lowered, calf stretched. 2. Ascent: Press through the ball of your foot to raise your heel as high as possible, focusing on contracting the calf muscle. Exhale during this effort. 3. Top Position: Hold the peak contraction for 1-2 seconds.

Calf Raise On A Dumbbell — published by Forte

Calf Raises - With Bands pilates:Exercise

Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.

Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.

Calf Raises - With Bands — published by Forte

Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position. Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.

Calf Raises - With Bands — published by Forte

Calf Stretch Elbows Against Wall pilates:Exercise

The Calf Stretch Elbows Against Wall is a foundational static stretch used to improve flexibility in the posterior lower leg.

The Calf Stretch Elbows Against Wall is a foundational static stretch used to improve flexibility in the posterior lower leg. It primarily targets the gastrocnemius muscle of the calf and is excellent for post-workout cool-downs or addressing lower leg tightness.

Calf Stretch Elbows Against Wall — published by Forte

Stand facing a sturdy wall, approximately an arm's length away. 2. Place your hands on the wall at shoulder height and step one foot back, keeping both feet pointing forward. 3. Lower your elbows to the wall, resting your forearms and head against it. Your front knee should be slightly bent, and your back leg straight with the heel firmly planted. 1. Keeping your back leg straight and your rear foot flat on the ground (heel down), gently lean your hips forward. 2. You should feel a deep stretch along the back of your calf. Avoid bouncing. 3.

Calf Stretch Elbows Against Wall — published by Forte

Calf Stretch Hands Against Wall pilates:Exercise

Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.

Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.

Calf Stretch Hands Against Wall — published by Forte

Stand facing a wall from several feet away. Stagger your stance, placing one foot forward. Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line. Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.

Calf Stretch Hands Against Wall — published by Forte

Calves-SMR pilates:Exercise

Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.

Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.

Calves-SMR — published by Forte

Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position. Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Calves-SMR — published by Forte

Car Deadlift pilates:Exercise

This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.

This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.

Car Deadlift — published by Forte

This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs. Center yourself between the handles if you are a strong squatter, or back a couple inches if you are a strong deadlifter. You feet should be about hip width apart. Bend at the hip to grip the handles. With your feet and your grip set, take a big breath and then lower your hips and flex the knees.

Car Deadlift — published by Forte

Car Drivers pilates:Exercise

Car Drivers is an isolation exercise that targets shoulder stability and rotational strength by simulating turning a steering wheel.

Car Drivers is an isolation exercise that targets shoulder stability and rotational strength by simulating turning a steering wheel. It primarily strengthens the rotator cuff muscles and forearms while challenging core stability to resist torso rotation, making it useful for shoulder health and sports involving rotational force.

Car Drivers — published by Forte

Stand tall with feet shoulder-width apart, bracing your core. 2. Hold a barbell plate vertically between both hands at the 3 and 9 o'clock positions, palms facing each other. 3. Extend your arms straight out in front of you at shoulder height, ensuring your elbows are slightly bent, not locked. 1. Initiate the movement by slowly rotating the plate to one side, as if turning a steering wheel. Focus on the rotation coming from your shoulder joint. 2. Rotate until you feel a gentle stretch in the shoulder, but stop before your torso begins to twist. 3.

Car Drivers — published by Forte

Carioca Quick Step pilates:Exercise

Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.

Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.

Carioca Quick Step — published by Forte

Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position. With your right foot, quick step behind and pull the knee up. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

Carioca Quick Step — published by Forte

Catch and Overhead Throw pilates:Exercise

Begin standing while facing a wall or a partner.

Begin standing while facing a wall or a partner.

Catch and Overhead Throw — published by Forte

Begin standing while facing a wall or a partner. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward. Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.

Catch and Overhead Throw — published by Forte

Cat-Cow pilates:Exercise

Spinal flexion and extension flow. Warms the entire spine, reduces stiffness, and primes the core for bracing during heavy lifts.

Spinal flexion and extension flow. Warms the entire spine, reduces stiffness, and primes the core for bracing during heavy lifts.

Cat-Cow — published by Forte

Start on all fours. Hands directly under shoulders, knees directly under hips. Cow: Drop your belly toward the floor, lift your chest and tailbone, look up. Cat: Round your back toward the ceiling, tuck your chin and pelvis. Flow smoothly between positions, spending 2-3 seconds in each.

Cat-Cow — published by Forte

Cat Stretch pilates:Exercise

Position yourself on the floor on your hands and knees.

Position yourself on the floor on your hands and knees.

Cat Stretch — published by Forte

Position yourself on the floor on your hands and knees. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop. Hold for 15 seconds.

Cat Stretch — published by Forte

Chain Handle Extension pilates:Exercise

You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.

You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.

Chain Handle Extension — published by Forte

You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated. Pause at the lockout, and reverse the motion to return to the starting position.

Chain Handle Extension — published by Forte

Chain Press pilates:Exercise

Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor.

Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.

Chain Press — published by Forte

Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position. Lower the chains by flexing the elbows, unloading some of the chain onto the floor. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Chain Press — published by Forte

Chair Leg Extended Stretch pilates:Exercise

Sit upright in a chair and grip the seat on the sides.

Sit upright in a chair and grip the seat on the sides.

Chair Leg Extended Stretch — published by Forte

Sit upright in a chair and grip the seat on the sides. Raise one leg, extending the knee, flexing the ankle as you do so. Slowly move that leg outward as far as you can, and then back to the center and down. Repeat for your other leg.

Chair Leg Extended Stretch — published by Forte

Chair Lower Back Stretch pilates:Exercise

Sit upright on a chair.

Sit upright on a chair.

Chair Lower Back Stretch — published by Forte

Sit upright on a chair. Bend to one side with your arm over your head. You can hold onto the chair with your free hand. Hold for 10 seconds, and repeat for your other side.

Chair Lower Back Stretch — published by Forte

Chair Squat pilates:Exercise

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.

Chair Squat — published by Forte

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.

Chair Squat — published by Forte

Chair Upper Body Stretch pilates:Exercise

Sit on the edge of a chair, gripping the back of it.

Sit on the edge of a chair, gripping the back of it.

Chair Upper Body Stretch — published by Forte

Sit on the edge of a chair, gripping the back of it. Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

Chair Upper Body Stretch — published by Forte

Chest And Front Of Shoulder Stretch pilates:Exercise

Start off by standing with your legs together, holding a bodybar or a broomstick.

Start off by standing with your legs together, holding a bodybar or a broomstick.

Chest And Front Of Shoulder Stretch — published by Forte

Start off by standing with your legs together, holding a bodybar or a broomstick. Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down. Carefully lift the pole up and behind your head.

Chest And Front Of Shoulder Stretch — published by Forte

Chest Push from 3 point stance pilates:Exercise

Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.

Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.

Chest Push from 3 point stance — published by Forte

Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw. As you execute the second step, explosively release the ball forward as hard as possible.

Chest Push from 3 point stance — published by Forte

Chest Push (multiple response) pilates:Exercise

Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.

Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.

Chest Push (multiple response) — published by Forte

Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible. Follow through by falling forward, catching yourself with your hands. Immediately return to an upright position. Repeat for the desired number of repetitions.

Chest Push (multiple response) — published by Forte

Chest Push (single response) pilates:Exercise

Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.

Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.

Chest Push (single response) — published by Forte

Begin in a kneeling position holding the medicine ball with both hands tightly into the chest. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible. Follow through by falling forward, catching yourself with your hands.

Chest Push (single response) — published by Forte

Chest Push with Run Release pilates:Exercise

Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.

Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.

Chest Push with Run Release — published by Forte

Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position. While taking your first step draw the medicine ball into your chest. As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Chest Push with Run Release — published by Forte

Chest Stretch on Stability Ball pilates:Exercise

The Chest Stretch on a Stability Ball is a flexibility exercise that targets the pectoral muscles and anterior shoulder.

The Chest Stretch on a Stability Ball is a flexibility exercise that targets the pectoral muscles and anterior shoulder. It uses the unstable surface of the ball to allow a deeper, more controlled stretch, helping to improve posture and upper body mobility.

Chest Stretch on Stability Ball — published by Forte

Kneel on the floor beside a stability ball. 2. Position the ball close to your side. 3. Place both hands on the floor, aligning your wrists under your shoulders, in a tabletop position (hands and knees). 1. From the tabletop position, carefully place your right forearm and elbow on top of the ball, with your elbow bent at 90 degrees and your upper arm abducted to shoulder height. Your palm can face forward or down. 2. Gently shift your weight forward and allow your torso to lower toward the floor, keeping your elbow anchored on the ball.

Chest Stretch on Stability Ball — published by Forte

Child's Pose pilates:Exercise

Resting pose that stretches back, hips, and shoulders.

Resting pose that stretches back, hips, and shoulders.

Child's Pose — published by Forte

Kneel on mat, sit back on heels, fold forward. 1. Rest forehead on mat. Arms extended forward or by sides. Breathe deeply. Hold 30-60 seconds.

Child's Pose — published by Forte

Chin To Chest Stretch pilates:Exercise

The Chin to Chest Stretch is a fundamental flexibility exercise that targets tightness in the posterior neck and upper back.

The Chin to Chest Stretch is a fundamental flexibility exercise that targets tightness in the posterior neck and upper back. It is commonly used to relieve tension from prolonged sitting or screen time and to improve cervical range of motion.

Chin To Chest Stretch — published by Forte

Sit upright on the floor, a bench, or a chair with your spine tall and shoulders relaxed. 2. Ensure your head is in a neutral position, looking straight ahead. 1. Gently interlace your fingers and place your hands on the back of your head, providing light support. 2. Slowly and smoothly lower your chin toward your chest, allowing the weight of your hands to guide the movement—do not pull aggressively. 3. Hold the gentle stretch in the back of your neck for 20-30 seconds. 4. Slowly raise your head back to the starting position.

Chin To Chest Stretch — published by Forte

Chin-Up pilates:Exercise

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.

Chin-Up — published by Forte

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement. As you breathe out, pull your torso up until your head is around the level of the pull-up bar.

Chin-Up — published by Forte

Circus Bell pilates:Exercise

The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.

The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.

Circus Bell — published by Forte

The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand. Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.

Circus Bell — published by Forte

Clamshell pilates:Exercise

A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports.

A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.

Clamshell — published by Forte

Lie on your side with your knees bent at about 45°, feet stacked, hips and shoulders aligned. For the banded variant, place a mini-band just above the knees. Support your head with your bottom arm; the top hand can rest on your hip. Keeping your feet together and your pelvis stable, lift the top knee away from the bottom knee — opening like a clamshell. Pause briefly at the top with maximal glute-medius squeeze, then lower with control. Avoid letting the pelvis roll backward as you lift.

Clamshell — published by Forte

Clean pilates:Exercise

With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs.

With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Clean — published by Forte

With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. Next comes the second pull, the main source of acceleration for the clean.

Clean — published by Forte

Clean and Jerk pilates:Exercise

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs.

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Clean and Jerk — published by Forte

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. Next comes the second pull, the main source of acceleration for the clean.

Clean and Jerk — published by Forte

Clean and Press pilates:Exercise

Assume a shoulder-width stance, with knees inside the arms.

Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.

Clean and Press — published by Forte

Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position. Begin to pull the bar by extending the knees.

Clean and Press — published by Forte

Clean Deadlift pilates:Exercise

Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar.

Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.

Clean Deadlift — published by Forte

Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.

Clean Deadlift — published by Forte

Clean from Blocks pilates:Exercise

With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs.

With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Clean from Blocks — published by Forte

With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.

Clean from Blocks — published by Forte

Clean Pull pilates:Exercise

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs.

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Clean Pull — published by Forte

With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees. Next comes the second pull, the main source of acceleration for the clean.

Clean Pull — published by Forte

Clean Shrug pilates:Exercise

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Clean Shrug — published by Forte

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Clean Shrug — published by Forte

Clock Push-Up pilates:Exercise

Move into a prone position on the floor, supporting your weight on your hands and toes.

Move into a prone position on the floor, supporting your weight on your hands and toes.

Clock Push-Up — published by Forte

Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position. Descend by flexing at the elbow, lowering your chest toward the ground. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side. As you accelerate up, move your outside foot away from your direction of travel.

Clock Push-Up — published by Forte

Close-Grip Barbell Bench Press pilates:Exercise

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Close-Grip Barbell Bench Press — published by Forte

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.

Close-Grip Barbell Bench Press — published by Forte

Close-Grip Dumbbell Press pilates:Exercise

Place a dumbbell standing up on a flat bench.

Place a dumbbell standing up on a flat bench.

Close-Grip Dumbbell Press — published by Forte

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position. Initiate the movement by lowering the dumbbell to your chest.

Close-Grip Dumbbell Press — published by Forte

Close-Grip EZ Bar Curl pilates:Exercise

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.

Close-Grip EZ Bar Curl — published by Forte

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level.

Close-Grip EZ Bar Curl — published by Forte

Close-Grip EZ-Bar Curl with Band pilates:Exercise

Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.

Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.

Close-Grip EZ-Bar Curl with Band — published by Forte

Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in.

Close-Grip EZ-Bar Curl with Band — published by Forte

Close-Grip EZ-Bar Press pilates:Exercise

Lie on a flat bench with an EZ bar loaded to an appropriate weight.

Lie on a flat bench with an EZ bar loaded to an appropriate weight.

Close-Grip EZ-Bar Press — published by Forte

Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale. Repeat.

Close-Grip EZ-Bar Press — published by Forte

Close-Grip Front Lat Pulldown pilates:Exercise

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Close-Grip Front Lat Pulldown — published by Forte

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

Close-Grip Front Lat Pulldown — published by Forte

Close-Grip Push-Up off of a Dumbbell pilates:Exercise

The Close-Grip Push-Up off a Dumbbell is a compound upper-body exercise that increases triceps and chest activation by limiting the range of motion and adding an element of instability.

The Close-Grip Push-Up off a Dumbbell is a compound upper-body exercise that increases triceps and chest activation by limiting the range of motion and adding an element of instability. It effectively builds pushing strength and core stability.

Close-Grip Push-Up off of a Dumbbell — published by Forte

Place a single dumbbell vertically on the floor, ensuring it is on a stable, non-slip surface. 2. Kneel behind it and grip the handle with both hands, using a close, neutral grip (knuckles facing forward). 3. Walk your feet back into a high plank position, supporting your weight on your toes and hands. 4. Position your body so your wrists, elbows, and shoulders are stacked in a straight line. Brace your core and glutes to maintain a rigid torso. 1. Inhale and slowly lower your chest toward the dumbbell handle by bending your elbows, keeping them close to your sides. 2.

Close-Grip Push-Up off of a Dumbbell — published by Forte

Close-Grip Standing Barbell Curl pilates:Exercise

Hold a barbell with both hands, palms up and a few inches apart.

Hold a barbell with both hands, palms up and a few inches apart.

Close-Grip Standing Barbell Curl — published by Forte

Hold a barbell with both hands, palms up and a few inches apart. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight.

Close-Grip Standing Barbell Curl — published by Forte

Cocoons pilates:Exercise

Cocoons is a dynamic core exercise that combines a leg tuck with a spinal curl, challenging abdominal strength and coordination.

Cocoons is a dynamic core exercise that combines a leg tuck with a spinal curl, challenging abdominal strength and coordination. It's an effective movement for beginners to learn pelvic tilting and spinal flexion in a controlled, supine position.

Cocoons — published by Forte

Lie flat on your back on the floor with your legs fully extended and together. Extend your arms straight back past your head, keeping them close to your ears. Engage your core to press your lower back gently into the floor. This is the starting position. Initiate the movement by drawing your knees toward your chest. Simultaneously, rotate your pelvis posteriorly (tuck your tailbone) to lift your glutes slightly off the floor and curl your spine upward, bringing your arms forward past your torso. Aim to bring your knees and chest toward each other in a controlled 'folding' motion.

Cocoons — published by Forte

Conan's Wheel pilates:Exercise

With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.

With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.

Conan's Wheel — published by Forte

With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms. Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Conan's Wheel — published by Forte

Concentration Curls pilates:Exercise

The Concentration Curl is an isolation exercise for the biceps, performed seated with the working arm braced against the inner thigh.

The Concentration Curl is an isolation exercise for the biceps, performed seated with the working arm braced against the inner thigh. This position minimizes momentum and body english, allowing for a strict, focused contraction on the biceps muscle.

Concentration Curls — published by Forte

Sit on the end of a flat bench with your feet flat on the floor, wider than shoulder-width. 2. Hold a dumbbell in one hand and lean forward slightly. 3. Place the back of your upper arm (just above the elbow) against the inner side of your corresponding thigh. 4. Allow your arm to extend fully, with the dumbbell hanging just above the floor. This is your starting position. 1. Keeping your upper arm firmly pressed against your thigh and your torso stationary, curl the dumbbell upward in a smooth arc. 2. Focus on contracting your biceps.

Concentration Curls — published by Forte

Cross-Body Crunch pilates:Exercise

The Cross-Body Crunch is a dynamic core exercise that combines a crunch with a torso rotation. It primarily targets the abdominal muscles and obliques, enhancing core strength and stability through a cross-body patterning movement.

The Cross-Body Crunch is a dynamic core exercise that combines a crunch with a torso rotation. It primarily targets the abdominal muscles and obliques, enhancing core strength and stability through a cross-body patterning movement.

Cross-Body Crunch — published by Forte

Lie flat on your back on the floor. 2. Bend your knees and place your feet flat on the floor, hip-width apart. 3. Gently place your fingertips behind your head, elbows wide, without interlacing your fingers or pulling on your neck. 1. From the starting position, engage your core by drawing your navel toward your spine. 2. Exhale and simultaneously lift your upper back off the floor while rotating your torso to bring your right elbow across your body toward your left knee. 3. Aim to bring your shoulder toward your knee, focusing on the contraction in your obliques and abs. 4.

Cross-Body Crunch — published by Forte

Cross Body Hammer Curl pilates:Exercise

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.

Cross Body Hammer Curl — published by Forte

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross Body Hammer Curl — published by Forte

Crossover Reverse Lunge pilates:Exercise

Stand with your feet shoulder width apart. This will be your starting position.

Stand with your feet shoulder width apart. This will be your starting position.

Crossover Reverse Lunge — published by Forte

Stand with your feet shoulder width apart. This will be your starting position. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Crossover Reverse Lunge — published by Forte

Cross Over - With Bands pilates:Exercise

The Banded Chest Crossover is a resistance band exercise that targets the chest muscles through a horizontal adduction movement. It mimics the cable crossover machine, providing constant tension to build chest strength and definition.

The Banded Chest Crossover is a resistance band exercise that targets the chest muscles through a horizontal adduction movement. It mimics the cable crossover machine, providing constant tension to build chest strength and definition.

Cross Over - With Bands — published by Forte

Securely anchor the center of a resistance band to a sturdy post at chest height. 2. Facing away from the anchor point, grab one handle in each hand. 3. Step forward until you feel tension in the band, with your feet shoulder-width apart for stability. 4. Position yourself so the bands are pulling your arms slightly back and out to the sides. Start with arms extended out to your sides at shoulder height, palms forward, with a soft micro-bend in your elbows.

Cross Over - With Bands — published by Forte

Crucifix pilates:Exercise

The Crucifix is a static hold exercise that challenges shoulder endurance and stability by holding weights out to the sides at shoulder height. It primarily develops the deltoids and upper back, while also engaging the core and grip.

The Crucifix is a static hold exercise that challenges shoulder endurance and stability by holding weights out to the sides at shoulder height. It primarily develops the deltoids and upper back, while also engaging the core and grip. This exercise is foundational for building the shoulder stamina required in strongman events and general athletic conditioning.

Crucifix — published by Forte

Select two light-to-moderate dumbbells or kettlebells. For beginners, start with a weight you can hold with straight arms for 30 seconds. 2. Stand with feet shoulder-width apart, core braced, and chest up. 3. Hold one weight in each hand at your sides with a neutral grip. 1. Inhale and brace your core. 2. Simultaneously raise both arms directly out to your sides until they are parallel to the floor, forming a 'T' shape. Keep a slight bend in your elbows to avoid hyperextension. 3.

Crucifix — published by Forte

Crunches pilates:Exercise

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle.

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Crunches — published by Forte

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

Crunches — published by Forte

Crunch - Hands Overhead pilates:Exercise

The Hands Overhead Crunch is a core strengthening exercise that increases abdominal activation by extending the lever arm.

The Hands Overhead Crunch is a core strengthening exercise that increases abdominal activation by extending the lever arm. This variation is more challenging than a standard crunch, making it effective for building midsection stability and muscular endurance.

Crunch - Hands Overhead — published by Forte

Lie supine on the floor with your knees bent at approximately 90 degrees and feet flat. 2. Extend your arms straight overhead, palms facing each other or lightly crossed. 3. Gently tuck your chin to maintain a neutral cervical spine. This is your starting position. Initiate the movement by engaging your abs to curl your head, neck, and shoulder blades off the floor. Keep your arms in line with your ears, do not swing them forward for momentum. Continue curling until your lower back remains pressed into the floor, then pause briefly at the top.

Crunch - Hands Overhead — published by Forte

Crunch - Legs On Exercise Ball pilates:Exercise

The Crunch - Legs On Exercise Ball is a core stability variation of the traditional crunch.

The Crunch - Legs On Exercise Ball is a core stability variation of the traditional crunch. By placing the feet on an unstable surface, it increases the activation demand on the abdominal muscles to maintain body position while performing the flexion movement.

Crunch - Legs On Exercise Ball — published by Forte

Lie flat on your back on the floor. 2. Place an exercise ball under your lower legs, so your knees are bent at approximately 90 degrees and your feet are resting comfortably on the ball. 3. Position your feet hip-width apart for stability. 1. Gently press your lower back toward the floor to engage your core. Place your hands lightly beside your head, elbows wide. 2. Exhale and slowly curl your upper back off the floor, bringing your shoulder blades a few inches up. Focus on bringing your ribcage toward your pelvis. 3. Hold the peak contraction for a moment, squeezing your abdominals. 4.

Crunch - Legs On Exercise Ball — published by Forte

Cuban Press pilates:Exercise

The Cuban Press is a compound shoulder exercise that combines an external rotation with an overhead press. It primarily develops rotator cuff strength and shoulder stability while also targeting the deltoids.

The Cuban Press is a compound shoulder exercise that combines an external rotation with an overhead press. It primarily develops rotator cuff strength and shoulder stability while also targeting the deltoids. This movement is excellent for athletes looking to improve shoulder health and overhead pressing power.

Cuban Press — published by Forte

Stand tall with a dumbbell in each hand, using a pronated (overhand) grip. Raise your upper arms to parallel with the floor, elbows bent at 90 degrees, allowing the dumbbells to hang down (the 'scarecrow' position). Brace your core and maintain a neutral spine. Initiate the movement by externally rotating your shoulders, keeping your upper arms stationary. Rotate until your forearms are perpendicular to the floor and your wrists are above your elbows. Without pausing, press the dumbbells overhead by extending your elbows, finishing with your arms straight and the dumbbells close together.

Cuban Press — published by Forte

Dancer's Stretch pilates:Exercise

Sit up on the floor.

Sit up on the floor.

Dancer's Stretch — published by Forte

Sit up on the floor. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor. Place your left arm on your right leg and your right hand on the floor. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Dancer's Stretch — published by Forte

Dead Bug pilates:Exercise

Core stability exercise with alternating arm and leg extensions while maintaining flat back.

Core stability exercise with alternating arm and leg extensions while maintaining flat back.

Dead Bug — published by Forte

Lie on back, arms to ceiling, legs in tabletop. Press lower back into mat. 1. Lower right arm overhead and left leg toward floor. Hover just above mat. Return to start. Switch sides. Alternate 8-10 times each.

Dead Bug — published by Forte

Deadlift with Bands pilates:Exercise

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.

Deadlift with Bands — published by Forte

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

Deadlift with Bands — published by Forte

Deadlift with Chains pilates:Exercise

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.

Deadlift with Chains — published by Forte

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.

Deadlift with Chains — published by Forte

Decline Barbell Bench Press pilates:Exercise

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Decline Barbell Bench Press — published by Forte

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. As you breathe in, come down slowly until you feel the bar on your lower chest.

Decline Barbell Bench Press — published by Forte

Decline Close-Grip Bench To Skull Crusher pilates:Exercise

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Decline Close-Grip Bench To Skull Crusher — published by Forte

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.

Decline Close-Grip Bench To Skull Crusher — published by Forte

Decline Crunch pilates:Exercise

Secure your legs at the end of the decline bench and lie down.

Secure your legs at the end of the decline bench and lie down.

Decline Crunch — published by Forte

Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench.

Decline Crunch — published by Forte

Decline Dumbbell Bench Press pilates:Exercise

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Decline Dumbbell Bench Press — published by Forte

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.

Decline Dumbbell Bench Press — published by Forte

Decline Dumbbell Flyes pilates:Exercise

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Decline Dumbbell Flyes — published by Forte

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.

Decline Dumbbell Flyes — published by Forte

Decline Dumbbell Triceps Extension pilates:Exercise

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Decline Dumbbell Triceps Extension — published by Forte

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.

Decline Dumbbell Triceps Extension — published by Forte

Decline EZ Bar Triceps Extension pilates:Exercise

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Decline EZ Bar Triceps Extension — published by Forte

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.

Decline EZ Bar Triceps Extension — published by Forte

Decline Oblique Crunch pilates:Exercise

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Secure your legs at the end of the decline bench and slowly lay down on the bench.

Decline Oblique Crunch — published by Forte

Secure your legs at the end of the decline bench and slowly lay down on the bench. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor. Put one hand beside your head and the other on your thigh. This will be your starting position. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.

Decline Oblique Crunch — published by Forte

Decline Push-Up pilates:Exercise

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.

Decline Push-Up — published by Forte

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Decline Push-Up — published by Forte

Decline Reverse Crunch pilates:Exercise

Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.

Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.

Decline Reverse Crunch — published by Forte

Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.

Decline Reverse Crunch — published by Forte

Decline Smith Press pilates:Exercise

Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended.

Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.

Decline Smith Press — published by Forte

Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position. As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso. After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.

Decline Smith Press — published by Forte

Deficit Deadlift pilates:Exercise

Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart.

Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.

Deficit Deadlift — published by Forte

Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.

Deficit Deadlift — published by Forte

Depth Jump Leap pilates:Exercise

For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.

For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.

Depth Jump Leap — published by Forte

For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high. Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer. Begin by dropping off the initial box, landing and simultaneously taking off with both feet. Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box.

Depth Jump Leap — published by Forte

Dip Machine pilates:Exercise

Sit securely in a dip machine, select the weight and firmly grasp the handles.

Sit securely in a dip machine, select the weight and firmly grasp the handles.

Dip Machine — published by Forte

Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle. Now slowly let your arms come back up to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Dip Machine — published by Forte

Dips - Chest Version pilates:Exercise

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

Dips - Chest Version — published by Forte

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. Repeat the movement for the prescribed amount of repetitions.

Dips - Chest Version — published by Forte

Dips (Parallel Bars) pilates:Exercise

A full-bodyweight upper-body push movement performed on parallel bars.

A full-bodyweight upper-body push movement performed on parallel bars. The athlete supports the entire bodyweight on straight arms gripping the bars, lowers the body by bending the elbows until the upper arms are roughly parallel to the floor, then presses back up to lockout. The classic calisthenics tricep / chest dip — high-load relative to the athlete's bodyweight.

Dips (Parallel Bars) — published by Forte

Grip the parallel bars with arms straight, shoulders down (not shrugged), elbows soft (not locked). Body hanging vertically below the hands; legs together, knees can be slightly bent or extended. Trunk braced. Bend the elbows and lower the body straight down. Stop when the upper arms are roughly parallel to the floor (or as deep as the shoulders comfortably allow). Pause briefly at the bottom. Press back up to the starting straight-arm position by extending the elbows.

Dips (Parallel Bars) — published by Forte

Dips - Triceps Version pilates:Exercise

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.

Dips - Triceps Version — published by Forte

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat the movement for the prescribed amount of repetitions.

Dips - Triceps Version — published by Forte

Donkey Calf Raises pilates:Exercise

For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.

For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.

Donkey Calf Raises — published by Forte

For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.

Donkey Calf Raises — published by Forte

Double Kettlebell Alternating Hang Clean pilates:Exercise

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Double Kettlebell Alternating Hang Clean — published by Forte

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.

Double Kettlebell Alternating Hang Clean — published by Forte

Double Kettlebell Jerk pilates:Exercise

Hold a kettlebell by the handle in each hand.

Hold a kettlebell by the handle in each hand.

Double Kettlebell Jerk — published by Forte

Hold a kettlebell by the handle in each hand. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position. Dip your body by bending the knees, keeping your torso upright. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.

Double Kettlebell Jerk — published by Forte

Double Kettlebell Push Press pilates:Exercise

Clean two kettlebells to your shoulders.

Clean two kettlebells to your shoulders.

Double Kettlebell Push Press — published by Forte

Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

Double Kettlebell Push Press — published by Forte

Double Kettlebell Snatch pilates:Exercise

Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.

Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.

Double Kettlebell Snatch — published by Forte

Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells. Swing the kettlebells between your legs forcefully and reverse the direction. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

Double Kettlebell Snatch — published by Forte

Double Kettlebell Windmill pilates:Exercise

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders.

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.

Double Kettlebell Windmill — published by Forte

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Double Kettlebell Windmill — published by Forte

Double Leg Butt Kick pilates:Exercise

Begin standing with your knees slightly bent.

Begin standing with your knees slightly bent.

Double Leg Butt Kick — published by Forte

Begin standing with your knees slightly bent. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

Double Leg Butt Kick — published by Forte

Downward Dog pilates:Exercise

Inverted V position stretching entire back body.

Inverted V position stretching entire back body.

Downward Dog — published by Forte

Start on hands and knees. 1. Tuck toes, lift hips to ceiling. Press chest toward thighs. Heels reach toward floor. Hold 30-60 seconds.

Downward Dog — published by Forte

Downward Facing Balance pilates:Exercise

Lie facedown on top of an exercise ball.

Lie facedown on top of an exercise ball.

Downward Facing Balance — published by Forte

Lie facedown on top of an exercise ball. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

Downward Facing Balance — published by Forte

Drag Curl pilates:Exercise

Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.

Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.

Drag Curl — published by Forte

Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders. Slowly go back to the starting position as you keep the bar in contact with the torso at all times. Repeat for the recommended amount of repetitions.

Drag Curl — published by Forte

Drop Push pilates:Exercise

Position low boxes or other platforms 2-3 feet apart.

Position low boxes or other platforms 2-3 feet apart.

Drop Push — published by Forte

Position low boxes or other platforms 2-3 feet apart. Move to a pushup position between them, supporting yourself by placing your hands on the boxes. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

Drop Push — published by Forte

Dumbbell Alternate Bicep Curl pilates:Exercise

Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.

Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.

Dumbbell Alternate Bicep Curl — published by Forte

Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.

Dumbbell Alternate Bicep Curl — published by Forte

Dumbbell Bench Press pilates:Exercise

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

Dumbbell Bench Press — published by Forte

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times.

Dumbbell Bench Press — published by Forte

Dumbbell Bench Press with Neutral Grip pilates:Exercise

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.

Dumbbell Bench Press with Neutral Grip — published by Forte

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso. Pause, then extend the elbow and return to the starting position.

Dumbbell Bench Press with Neutral Grip — published by Forte

Dumbbell Bicep Curl pilates:Exercise

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Dumbbell Bicep Curl — published by Forte

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.

Dumbbell Bicep Curl — published by Forte

Dumbbell Clean pilates:Exercise

Begin standing with a dumbbell in each hand with your feet shoulder width apart.

Begin standing with a dumbbell in each hand with your feet shoulder width apart.

Dumbbell Clean — published by Forte

Begin standing with a dumbbell in each hand with your feet shoulder width apart. Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position. To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached. After full extension, rebend the hips and knees to receive the weight in a squat position.

Dumbbell Clean — published by Forte

Dumbbell Floor Press pilates:Exercise

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

Dumbbell Floor Press — published by Forte

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell Floor Press — published by Forte

Dumbbell Flyes pilates:Exercise

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Dumbbell Flyes — published by Forte

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.

Dumbbell Flyes — published by Forte

Dumbbell Incline Row pilates:Exercise

Using a neutral grip, lean into an incline bench.

Using a neutral grip, lean into an incline bench.

Dumbbell Incline Row — published by Forte

Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then return to the starting position.

Dumbbell Incline Row — published by Forte

Dumbbell Incline Shoulder Raise pilates:Exercise

Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.

Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.

Dumbbell Incline Shoulder Raise — published by Forte

Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs. Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position. While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out. Bring back the dumbbells to the starting position as you breathe in.

Dumbbell Incline Shoulder Raise — published by Forte

Dumbbell Lunges pilates:Exercise

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Dumbbell Lunges — published by Forte

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

Dumbbell Lunges — published by Forte

Dumbbell Lying One-Arm Rear Lateral Raise pilates:Exercise

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.

Dumbbell Lying One-Arm Rear Lateral Raise — published by Forte

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale.

Dumbbell Lying One-Arm Rear Lateral Raise — published by Forte

Dumbbell Lying Pronation pilates:Exercise

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Dumbbell Lying Pronation — published by Forte

Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.

Dumbbell Lying Pronation — published by Forte

Dumbbell Lying Rear Lateral Raise pilates:Exercise

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.

Dumbbell Lying Rear Lateral Raise — published by Forte

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement.

Dumbbell Lying Rear Lateral Raise — published by Forte

Dumbbell Lying Supination pilates:Exercise

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Dumbbell Lying Supination — published by Forte

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.

Dumbbell Lying Supination — published by Forte

Dumbbell One-Arm Shoulder Press pilates:Exercise

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

Dumbbell One-Arm Shoulder Press — published by Forte

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. Rotate the wrist so that the palm of your hand is facing forward. This is your starting position. As you exhale, push the dumbbell up until your arm is fully extended. After a second pause, slowly come down back to the starting position as you inhale.

Dumbbell One-Arm Shoulder Press — published by Forte

Dumbbell One-Arm Triceps Extension pilates:Exercise

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

Dumbbell One-Arm Triceps Extension — published by Forte

Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.

Dumbbell One-Arm Triceps Extension — published by Forte

Dumbbell One-Arm Upright Row pilates:Exercise

Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position.

Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.

Dumbbell One-Arm Upright Row — published by Forte

Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs. Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position. Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up.

Dumbbell One-Arm Upright Row — published by Forte

Dumbbell Prone Incline Curl pilates:Exercise

Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).

Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).

Dumbbell Prone Incline Curl — published by Forte

Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way). Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor. Now keep your elbows in by your side and face the palms forward. This will be your starting position. Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move.

Dumbbell Prone Incline Curl — published by Forte

Dumbbell Raise pilates:Exercise

Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position.

Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.

Dumbbell Raise — published by Forte

Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm.

Dumbbell Raise — published by Forte

Dumbbell Rear Lunge pilates:Exercise

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Dumbbell Rear Lunge — published by Forte

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

Dumbbell Rear Lunge — published by Forte

Dumbbell Scaption pilates:Exercise

This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.

This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.

Dumbbell Scaption — published by Forte

This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement. Continue until your arms are parallel to the ground, and then return to the starting position.

Dumbbell Scaption — published by Forte

Dumbbell Seated Box Jump pilates:Exercise

Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.

Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.

Dumbbell Seated Box Jump — published by Forte

Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position. Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward. Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend. Step down and return to the starting position.

Dumbbell Seated Box Jump — published by Forte

Dumbbell Seated One-Leg Calf Raise pilates:Exercise

Place a block on the floor about 12 inches from a flat bench.

Place a block on the floor about 12 inches from a flat bench.

Dumbbell Seated One-Leg Calf Raise — published by Forte

Place a block on the floor about 12 inches from a flat bench. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee. Now place the ball of your left foot on the block. This will be your starting position. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second. Slowly return to the starting position, stretching as far down as possible. Repeat for your prescribed number of repetitions and then repeat with the right leg.

Dumbbell Seated One-Leg Calf Raise — published by Forte

Dumbbell Shoulder Press pilates:Exercise

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

Dumbbell Shoulder Press — published by Forte

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

Dumbbell Shoulder Press — published by Forte

Dumbbell Shrug pilates:Exercise

Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.

Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.

Dumbbell Shrug — published by Forte

Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down. Lower the dumbbells back to the original position. Repeat for the recommended amount of repetitions.

Dumbbell Shrug — published by Forte

Dumbbell Side Bend pilates:Exercise

Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.

Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.

Dumbbell Side Bend — published by Forte

Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Dumbbell Side Bend — published by Forte

Dumbbell Skull Crusher pilates:Exercise

Lying triceps isolation with dumbbells. The defining motion is an arc of the dumbbells toward the forehead with elbows fixed; each arm works independently.

Lying triceps isolation with dumbbells. The defining motion is an arc of the dumbbells toward the forehead with elbows fixed; each arm works independently.

Dumbbell Skull Crusher — published by Forte

Lie on a flat bench holding a pair of dumbbells with a neutral grip (palms facing each other). Press the dumbbells up so your arms are vertical above your shoulders, dumbbells touching or close together. Keep your elbows tucked and pointing forward. This is your starting position. Keeping your upper arms stationary, slowly lower both dumbbells in an arc by bending only at the elbows. The dumbbells should travel down toward the sides of your forehead. Stop just before they reach the forehead, then reverse by extending the elbows to return to the start. Exhale through the press up.

Dumbbell Skull Crusher — published by Forte

Dumbbell Squat pilates:Exercise

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

Dumbbell Squat — published by Forte

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.

Dumbbell Squat — published by Forte

Dumbbell Squat To A Bench pilates:Exercise

Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).

Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).

Dumbbell Squat To A Bench — published by Forte

Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.

Dumbbell Squat To A Bench — published by Forte

Dumbbell Step Ups pilates:Exercise

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).

Dumbbell Step Ups — published by Forte

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.

Dumbbell Step Ups — published by Forte

Dumbbell Tricep Extension -Pronated Grip pilates:Exercise

Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

Dumbbell Tricep Extension -Pronated Grip — published by Forte

Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in. Then, exhale and use your triceps to return the weight to the starting position.

Dumbbell Tricep Extension -Pronated Grip — published by Forte

Dynamic Back Stretch pilates:Exercise

Stand with your feet shoulder width apart. This will be your starting position.

Stand with your feet shoulder width apart. This will be your starting position.

Dynamic Back Stretch — published by Forte

Stand with your feet shoulder width apart. This will be your starting position. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

Dynamic Back Stretch — published by Forte

Dynamic Chest Stretch pilates:Exercise

Stand with your hands together, arms extended directly in front of you. This will be your starting position.

Stand with your hands together, arms extended directly in front of you. This will be your starting position.

Dynamic Chest Stretch — published by Forte

Stand with your hands together, arms extended directly in front of you. This will be your starting position. Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed as you do so.

Dynamic Chest Stretch — published by Forte

Elbow Circles pilates:Exercise

Sit or stand with your feet slightly apart.

Sit or stand with your feet slightly apart.

Elbow Circles — published by Forte

Sit or stand with your feet slightly apart. Place your hands on your shoulders with your elbows at shoulder level and pointing out. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Elbow Circles — published by Forte

Elbows Back pilates:Exercise

Stand up straight.

Stand up straight.

Elbows Back — published by Forte

Stand up straight. Place both hands on your lower back, fingers pointing downward and elbows out. Then gently pull your elbows back aiming to touch them together.

Elbows Back — published by Forte

Elbow to Knee pilates:Exercise

Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.

Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.

Elbow to Knee — published by Forte

Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position. Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee. Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Elbow to Knee — published by Forte

Elevated Back Lunge pilates:Exercise

Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.

Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.

Elevated Back Lunge — published by Forte

Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you. Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

Elevated Back Lunge — published by Forte

Elevated Cable Rows pilates:Exercise

Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.

Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.

Elevated Cable Rows — published by Forte

Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Place it on the seat of the cable row machine. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out.

Elevated Cable Rows — published by Forte

Elliptical Trainer pilates:Exercise

To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run.

To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Elliptical Trainer — published by Forte

To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Elliptical Trainer — published by Forte

Exercise Ball Crunch pilates:Exercise

Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball.

Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).

Exercise Ball Crunch — published by Forte

Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position). Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.

Exercise Ball Crunch — published by Forte

Exercise Ball Pull-In pilates:Exercise

Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.

Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.

Exercise Ball Pull-In — published by Forte

Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.

Exercise Ball Pull-In — published by Forte

Extended Range One-Arm Kettlebell Floor Press pilates:Exercise

Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.

Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.

Extended Range One-Arm Kettlebell Floor Press — published by Forte

Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

Extended Range One-Arm Kettlebell Floor Press — published by Forte

External Rotation pilates:Exercise

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.

External Rotation — published by Forte

Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso. Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you).

External Rotation — published by Forte

External Rotation with Band pilates:Exercise

Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.

Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.

External Rotation with Band — published by Forte

Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

External Rotation with Band — published by Forte

External Rotation with Cable pilates:Exercise

Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.

Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.

External Rotation with Cable — published by Forte

Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

External Rotation with Cable — published by Forte

EZ-Bar Curl pilates:Exercise

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso.

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.

EZ-Bar Curl — published by Forte

Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.

EZ-Bar Curl — published by Forte

EZ-Bar Skullcrusher pilates:Exercise

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.

EZ-Bar Skullcrusher — published by Forte

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling. Repeat.

EZ-Bar Skullcrusher — published by Forte

Face Pull pilates:Exercise

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Face Pull — published by Forte

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground. Perform Face Pull with controlled form.

Face Pull — published by Forte

Farmer's Walk pilates:Exercise

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

Farmer's Walk — published by Forte

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

Farmer's Walk — published by Forte

Fast Skipping pilates:Exercise

Start in a relaxed position with one leg slightly forward. This will be your starting position.

Start in a relaxed position with one leg slightly forward. This will be your starting position.

Fast Skipping — published by Forte

Start in a relaxed position with one leg slightly forward. This will be your starting position. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

Fast Skipping — published by Forte

Figure Four Stretch pilates:Exercise

Supine hip stretch targeting glutes and piriformis.

Supine hip stretch targeting glutes and piriformis.

Figure Four Stretch — published by Forte

Lie on back, knees bent, feet flat. 1. Cross right ankle over left knee. Draw left knee toward chest. Thread right arm through and hold left shin. Hold 30-60 seconds each side.

Figure Four Stretch — published by Forte

Finger Curls pilates:Exercise

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Finger Curls — published by Forte

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position. Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers. Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.

Finger Curls — published by Forte

Fire Hydrant pilates:Exercise

Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.

Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.

Fire Hydrant — published by Forte

Start on all fours. Hands under shoulders, knees under hips. Core braced, back neutral. Keeping the knee bent at 90 degrees, lift one leg out to the side as high as you can without rotating your hips or spine. Pause at the top. Lower with control. Complete all reps, then switch sides.

Fire Hydrant — published by Forte

Flat Bench Cable Flyes pilates:Exercise

Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.

Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.

Flat Bench Cable Flyes — published by Forte

Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys. Lay flat on the bench and keep your feet on the ground. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.

Flat Bench Cable Flyes — published by Forte

Flat Bench Leg Pull-In pilates:Exercise

Lie on an exercise mat or a flat bench with your legs off the end.

Lie on an exercise mat or a flat bench with your legs off the end.

Flat Bench Leg Pull-In — published by Forte

Lie on an exercise mat or a flat bench with your legs off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second. As you breathe in, slowly return to the starting position. Repeat for the recommended amount of repetitions.

Flat Bench Leg Pull-In — published by Forte

Flat Bench Lying Leg Raise pilates:Exercise

Lie with your back flat on a bench and your legs extended in front of you off the end.

Lie with your back flat on a bench and your legs extended in front of you off the end.

Flat Bench Lying Leg Raise — published by Forte

Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. Now, as you inhale, slowly lower your legs back down to the starting position.

Flat Bench Lying Leg Raise — published by Forte

Flexor Incline Dumbbell Curls pilates:Exercise

Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises).

Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.

Flexor Incline Dumbbell Curls — published by Forte

Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body.

Flexor Incline Dumbbell Curls — published by Forte

Floor Glute-Ham Raise pilates:Exercise

You can use a partner for this exercise or brace your feet under something stable.

You can use a partner for this exercise or brace your feet under something stable.

Floor Glute-Ham Raise — published by Forte

You can use a partner for this exercise or brace your feet under something stable. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

Floor Glute-Ham Raise — published by Forte

Floor Press pilates:Exercise

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.

Floor Press — published by Forte

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.

Floor Press — published by Forte

Floor Press with Chains pilates:Exercise

Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.

Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.

Floor Press with Chains — published by Forte

Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement.

Floor Press with Chains — published by Forte

Flutter Kicks pilates:Exercise

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

Flutter Kicks — published by Forte

On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position. Start the movement by lifting the left leg higher than the right leg. Then lower the left leg as you lift the right leg. Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg.

Flutter Kicks — published by Forte

Foot-SMR pilates:Exercise

This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed.

This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.

Foot-SMR — published by Forte

This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position. Press down firmly, rolling across the arch of your foot. Hold for 10-30 seconds, and then switch feet.

Foot-SMR — published by Forte

Forward Drag with Press pilates:Exercise

Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.

Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.

Forward Drag with Press — published by Forte

Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

Forward Drag with Press — published by Forte

Frankenstein Squat pilates:Exercise

This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.

This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.

Frankenstein Squat — published by Forte

This drill teaches you the proper positioning of both the bar and your body during the clean and front squat. Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine. Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place.

Frankenstein Squat — published by Forte

Freehand Jump Squat pilates:Exercise

Cross your arms over your chest.

Cross your arms over your chest.

Freehand Jump Squat — published by Forte

Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.

Freehand Jump Squat — published by Forte

Frog Hops pilates:Exercise

Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.

Frog Hops — published by Forte

Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Frog Hops — published by Forte

Frog Sit-Ups pilates:Exercise

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

Frog Sit-Ups — published by Forte

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.

Frog Sit-Ups — published by Forte

Front Barbell Squat pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.

Front Barbell Squat — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.

Front Barbell Squat — published by Forte

Front Barbell Squat To A Bench pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.

Front Barbell Squat To A Bench — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.

Front Barbell Squat To A Bench — published by Forte

Front Box Jump pilates:Exercise

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.

Front Box Jump — published by Forte

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position. Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Front Box Jump — published by Forte

Front Cable Raise pilates:Exercise

Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.

Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.

Front Cable Raise — published by Forte

Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor.

Front Cable Raise — published by Forte

Front Cone Hops (or hurdle hops) pilates:Exercise

Set up a row of cones or other small barriers, placing them a few feet apart.

Set up a row of cones or other small barriers, placing them a few feet apart.

Front Cone Hops (or hurdle hops) — published by Forte

Set up a row of cones or other small barriers, placing them a few feet apart. Stand in front of the first cone with your feet shoulder width apart. This will be your starting position. Begin by jumping with both feet over the first cone, swinging both arms as you jump. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone. Continue until you have jumped over all of the cones.

Front Cone Hops (or hurdle hops) — published by Forte

Front Dumbbell Raise pilates:Exercise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Front Dumbbell Raise — published by Forte

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.

Front Dumbbell Raise — published by Forte

Front Incline Dumbbell Raise pilates:Exercise

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.

Front Incline Dumbbell Raise — published by Forte

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement.

Front Incline Dumbbell Raise — published by Forte

Front Leg Raises pilates:Exercise

Stand next to a chair or other support, holding on with one hand.

Stand next to a chair or other support, holding on with one hand.

Front Leg Raises — published by Forte

Stand next to a chair or other support, holding on with one hand. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

Front Leg Raises — published by Forte

Front Plate Raise pilates:Exercise

While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions.

While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.

Front Plate Raise — published by Forte

While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows.

Front Plate Raise — published by Forte

Front Raise And Pullover pilates:Exercise

Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.

Front Raise And Pullover — published by Forte

Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.

Front Raise And Pullover — published by Forte

Front Squat (Clean Grip) pilates:Exercise

To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat.

To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.

Front Squat (Clean Grip) — published by Forte

To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.

Front Squat (Clean Grip) — published by Forte

Front Squats With Two Kettlebells pilates:Exercise

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

Front Squats With Two Kettlebells — published by Forte

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up. Rise back up by driving through your heels and repeat.

Front Squats With Two Kettlebells — published by Forte

Front Two-Dumbbell Raise pilates:Exercise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.

Front Two-Dumbbell Raise — published by Forte

Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.

Front Two-Dumbbell Raise — published by Forte

Full Range-Of-Motion Lat Pulldown pilates:Exercise

Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.

Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.

Full Range-Of-Motion Lat Pulldown — published by Forte

Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

Full Range-Of-Motion Lat Pulldown — published by Forte

Gironda Sternum Chins pilates:Exercise

Grasp the pull-up bar with a shoulder width underhand grip.

Grasp the pull-up bar with a shoulder width underhand grip.

Gironda Sternum Chins — published by Forte

Grasp the pull-up bar with a shoulder width underhand grip. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.

Gironda Sternum Chins — published by Forte

Glute Ham Raise pilates:Exercise

Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.

Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.

Glute Ham Raise — published by Forte

Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright. Return to the starting position, keeping your descent under control.

Glute Ham Raise — published by Forte

Glute Kickback pilates:Exercise

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width.

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

Glute Kickback — published by Forte

Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend.

Glute Kickback — published by Forte

Goblet Squat pilates:Exercise

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

Goblet Squat — published by Forte

Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Goblet Squat — published by Forte

Good Morning pilates:Exercise

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent.

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.

Good Morning — published by Forte

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Morning — published by Forte

Good Morning off Pins pilates:Exercise

Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders.

Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.

Good Morning off Pins — published by Forte

Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.

Good Morning off Pins — published by Forte

Gorilla Chin/Crunch pilates:Exercise

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.

Gorilla Chin/Crunch — published by Forte

Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.

Gorilla Chin/Crunch — published by Forte

Groin and Back Stretch pilates:Exercise

Sit on the floor with your knees bent and feet together.

Sit on the floor with your knees bent and feet together.

Groin and Back Stretch — published by Forte

Sit on the floor with your knees bent and feet together. Interlock your fingers behind your head. This will be your starting position. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Groin and Back Stretch — published by Forte

Groiners pilates:Exercise

Begin in a pushup position on the floor. This will be your starting position.

Begin in a pushup position on the floor. This will be your starting position.

Groiners — published by Forte

Begin in a pushup position on the floor. This will be your starting position. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Groiners — published by Forte

Hack Squat pilates:Exercise

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Hack Squat — published by Forte

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position). Now straighten your legs without locking the knees. This will be your starting position.

Hack Squat — published by Forte

Hammer Curls pilates:Exercise

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Hammer Curls — published by Forte

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.

Hammer Curls — published by Forte

Hammer Grip Incline DB Bench Press pilates:Exercise

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Hammer Grip Incline DB Bench Press — published by Forte

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.

Hammer Grip Incline DB Bench Press — published by Forte

Hamstring-SMR pilates:Exercise

In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.

In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.

Hamstring-SMR — published by Forte

In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching. Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Hamstring-SMR — published by Forte

Hamstring Stretch pilates:Exercise

Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.

Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.

Hamstring Stretch — published by Forte

Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor. Loop a belt, band, or rope over the ball of your foot. This will be your starting position. Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Hamstring Stretch — published by Forte

Handstand Push-Ups pilates:Exercise

With your back to the wall bend at the waist and place both hands on the floor at shoulder width.

With your back to the wall bend at the waist and place both hands on the floor at shoulder width.

Handstand Push-Ups — published by Forte

With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground as you inhale until your head almost touches the floor.

Handstand Push-Ups — published by Forte

Hang Clean pilates:Exercise

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Hang Clean — published by Forte

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Clean — published by Forte

Hang Clean - Below the Knees pilates:Exercise

Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.

Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.

Hang Clean - Below the Knees — published by Forte

Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.

Hang Clean - Below the Knees — published by Forte

Hanging Bar Good Morning pilates:Exercise

Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.

Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.

Hanging Bar Good Morning — published by Forte

Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.

Hanging Bar Good Morning — published by Forte

Hanging Leg Raise pilates:Exercise

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

Hanging Leg Raise — published by Forte

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so. Go back slowly to the starting position as you breathe in. Repeat for the recommended amount of repetitions.

Hanging Leg Raise — published by Forte

Hanging Pike pilates:Exercise

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.

Hanging Pike — published by Forte

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar. Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position. Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.

Hanging Pike — published by Forte

Hang Snatch pilates:Exercise

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward.

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.

Hang Snatch — published by Forte

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead.

Hang Snatch — published by Forte

Hang Snatch - Below Knees pilates:Exercise

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward.

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.

Hang Snatch - Below Knees — published by Forte

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead.

Hang Snatch - Below Knees — published by Forte

Happy Baby pilates:Exercise

Hip opener in supine position.

Hip opener in supine position.

Happy Baby — published by Forte

Lie on back. 1. Draw knees toward armpits. Hold outside edges of feet. Open knees wide. Rock gently side to side.

Happy Baby — published by Forte

Heaving Snatch Balance pilates:Exercise

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders.

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.

Heaving Snatch Balance — published by Forte

This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with. Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat. Return to a standing position.

Heaving Snatch Balance — published by Forte

Heavy Bag Thrust pilates:Exercise

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.

Heavy Bag Thrust — published by Forte

Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body. Receive the bag as it swings back by reversing these steps.

Heavy Bag Thrust — published by Forte

High Cable Curls pilates:Exercise

Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.

Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.

High Cable Curls — published by Forte

Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps. Slowly bring back the arms to the starting position. Repeat for the recommended amount of repetitions.

High Cable Curls — published by Forte

Hip Circles (prone) pilates:Exercise

Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.

Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.

Hip Circles (prone) — published by Forte

Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee. Perform this slowly for a number of repetitions, and repeat on the other side.

Hip Circles (prone) — published by Forte

Hip Extension with Bands pilates:Exercise

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Hip Extension with Bands — published by Forte

Secure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the attachment point of the band, hold on to the column to stabilize yourself. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight. Return the leg to the starting position.

Hip Extension with Bands — published by Forte

Hip Flexion with Band pilates:Exercise

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Hip Flexion with Band — published by Forte

Secure one end of the band to the lower portion of a post and attach the other to one ankle. Face away from the attachment point of the band. Keeping your head and your chest up, raise your knee up to 90 degrees and pause. Return the leg to the starting position.

Hip Flexion with Band — published by Forte

Hip Flexor Stretch pilates:Exercise

Essential stretch for tight hip flexors.

Essential stretch for tight hip flexors.

Hip Flexor Stretch — published by Forte

Half-kneeling position, back knee on mat. 1. Tuck pelvis under. Shift weight forward. Feel stretch in front hip. Hold 30-60 seconds each side.

Hip Flexor Stretch — published by Forte

Hip Lift with Band pilates:Exercise

After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you.

After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.

Hip Lift with Band — published by Forte

After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.

Hip Lift with Band — published by Forte

Hug A Ball pilates:Exercise

Seat yourself on the floor.

Seat yourself on the floor.

Hug A Ball — published by Forte

Seat yourself on the floor. Straddle an exercise ball between both legs and lower your hips down toward the floor. Hug your arms around the ball to support your body. Adjust your legs so that your feet are flat on the floor and your knees line up over your ankles. Keep a good grip on the ball so it doesn't roll away from you and send you back onto your buttocks.

Hug A Ball — published by Forte

Hug Knees To Chest pilates:Exercise

Lie down on your back and pull both knees up to your chest.

Lie down on your back and pull both knees up to your chest.

Hug Knees To Chest — published by Forte

Lie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that would put to much pressure on your knee joints). Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Hug Knees To Chest — published by Forte

Hurdle Hops pilates:Exercise

Set up a row of hurdles or other small barriers, placing them a few feet apart.

Set up a row of hurdles or other small barriers, placing them a few feet apart.

Hurdle Hops — published by Forte

Set up a row of hurdles or other small barriers, placing them a few feet apart. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

Hurdle Hops — published by Forte

Hyperextensions (Back Extensions) pilates:Exercise

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.

Hyperextensions (Back Extensions) — published by Forte

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms. Start bending forward slowly at the waist as far as you can while keeping your back flat.

Hyperextensions (Back Extensions) — published by Forte

Hyperextensions With No Hyperextension Bench pilates:Exercise

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor.

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.

Hyperextensions With No Hyperextension Bench — published by Forte

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position.

Hyperextensions With No Hyperextension Bench — published by Forte

Iliotibial Tract-SMR pilates:Exercise

Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.

Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.

Iliotibial Tract-SMR — published by Forte

Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you. Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching. Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.

Iliotibial Tract-SMR — published by Forte

Inchworm pilates:Exercise

Dynamic hamstring and core mobility drill. Walks the hands out to plank and back, progressively stretching the posterior chain.

Dynamic hamstring and core mobility drill. Walks the hands out to plank and back, progressively stretching the posterior chain.

Inchworm — published by Forte

Stand with feet hip-width apart. Bend forward and place your hands on the floor (bend knees slightly if needed). Walk your hands forward until you reach a plank position. Hold for 1 second. Walk your hands back toward your feet, keeping legs as straight as possible. Stand up. Repeat.

Inchworm — published by Forte

Incline Barbell Triceps Extension pilates:Exercise

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

Incline Barbell Triceps Extension — published by Forte

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width. Lie back on an incline bench set at any angle between 45-75-degrees. Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position. Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.

Incline Barbell Triceps Extension — published by Forte

Incline Bench Pull pilates:Exercise

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.

Incline Bench Pull — published by Forte

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. Let the arms hang to your sides fully extended as they point to the floor. Turn the wrists until your hands have a pronated (palms down) grip. Now flare the elbows out. This will be your starting position. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang.

Incline Bench Pull — published by Forte

Incline Cable Chest Press pilates:Exercise

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees.

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.

Incline Cable Chest Press — published by Forte

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement. After pausing at full extension, return to the starting position, keeping tension on the cables.

Incline Cable Chest Press — published by Forte

Incline Cable Flye pilates:Exercise

To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).

To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).

Incline Cable Flye — published by Forte

To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.

Incline Cable Flye — published by Forte

Incline Dumbbell Bench With Palms Facing In pilates:Exercise

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Incline Dumbbell Bench With Palms Facing In — published by Forte

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.

Incline Dumbbell Bench With Palms Facing In — published by Forte

Incline Dumbbell Curl pilates:Exercise

Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

Incline Dumbbell Curl — published by Forte

Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second. Slowly begin to bring the dumbbells back to starting position as your breathe in.

Incline Dumbbell Curl — published by Forte

Incline Dumbbell Flyes pilates:Exercise

Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.

Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.

Incline Dumbbell Flyes — published by Forte

Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other.

Incline Dumbbell Flyes — published by Forte

Incline Dumbbell Flyes - With A Twist pilates:Exercise

Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.

Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.

Incline Dumbbell Flyes - With A Twist — published by Forte

Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other.

Incline Dumbbell Flyes - With A Twist — published by Forte

Incline Dumbbell Press pilates:Exercise

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.

Incline Dumbbell Press — published by Forte

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.

Incline Dumbbell Press — published by Forte

Incline Hammer Curls pilates:Exercise

Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip.

Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.

Incline Hammer Curls — published by Forte

Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary. Continue to the top of the movement and pause, then slowly return to the start position.

Incline Hammer Curls — published by Forte

Incline Inner Biceps Curl pilates:Exercise

Hold a dumbbell in each hand and lie back on an incline bench.

Hold a dumbbell in each hand and lie back on an incline bench.

Incline Inner Biceps Curl — published by Forte

Hold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position. Now as you exhale curl the weight outward and up while keeping your forearms in line with your side deltoids. Continue the curl until the dumbbells are at shoulder height and to the sides of your deltoids. Tip: The end of the movement should look similar to a double biceps pose.

Incline Inner Biceps Curl — published by Forte

Incline Push-Up pilates:Exercise

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.

Incline Push-Up — published by Forte

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms. Push body up until arms are extended. Repeat.

Incline Push-Up — published by Forte

Incline Push-Up Close-Grip pilates:Exercise

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Incline Push-Up Close-Grip — published by Forte

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands next to one another on the bar. Position your feet back from the bar with arms and body straight. This will be your starting position. Keeping your body straight, lower your chest to the bar by bending the arms. Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Close-Grip — published by Forte

Incline Push-Up Depth Jump pilates:Exercise

For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.

For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.

Incline Push-Up Depth Jump — published by Forte

For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps. Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position. Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact. Repeat the motion to return to the starting position.

Incline Push-Up Depth Jump — published by Forte

Incline Push-Up Medium pilates:Exercise

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Incline Push-Up Medium — published by Forte

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands about shoulder width apart. Position your feet back from the bar with arms and body straight. This will be your starting position. Keeping your body straight, lower your chest to the bar by bending the arms. Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Medium — published by Forte

Incline Push-Up Reverse Grip pilates:Exercise

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Incline Push-Up Reverse Grip — published by Forte

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar palms up, with your hands about shoulder width apart. Position your feet back from the bar with arms and body straight. This will be your starting position. Keeping your body straight, lower your chest to the bar by bending the arms. Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Reverse Grip — published by Forte

Incline Push-Up Wide pilates:Exercise

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

Incline Push-Up Wide — published by Forte

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands wider than shoulder width. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position. Keeping your body straight, lower your chest to the bar by bending the arms. Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Wide — published by Forte

Incline Treadmill Walk pilates:Exercise

Brisk uphill walking to elevate temperature and heart rate with minimal joint stress. Great low-impact option.

Brisk uphill walking to elevate temperature and heart rate with minimal joint stress. Great low-impact option.

Incline Treadmill Walk — published by Forte

Set treadmill to 5-10% incline. Speed at 5.5-6.5 km/h (3.5-4.0 mph). Walk at a brisk pace on the incline. Swing your arms naturally. Focus on driving through your heels and squeezing your glutes each step.

Incline Treadmill Walk — published by Forte

Intermediate Groin Stretch pilates:Exercise

Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.

Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.

Intermediate Groin Stretch — published by Forte

Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position. Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.

Intermediate Groin Stretch — published by Forte

Intermediate Hip Flexor and Quad Stretch pilates:Exercise

Lie face down on the floor, with a rope, belt, or band looped around one foot.

Lie face down on the floor, with a rope, belt, or band looped around one foot.

Intermediate Hip Flexor and Quad Stretch — published by Forte

Lie face down on the floor, with a rope, belt, or band looped around one foot. Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.

Intermediate Hip Flexor and Quad Stretch — published by Forte

Internal Rotation with Band pilates:Exercise

Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.

Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.

Internal Rotation with Band — published by Forte

Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position. Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.

Internal Rotation with Band — published by Forte

Inverted Row pilates:Exercise

Position a bar in a rack to about waist height. You can also use a smith machine.

Position a bar in a rack to about waist height. You can also use a smith machine.

Inverted Row — published by Forte

Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Pause at the top of the motion, and return yourself to the start position. Repeat for the desired number of repetitions.

Inverted Row — published by Forte

Inverted Row with Straps pilates:Exercise

Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended.

Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

Inverted Row with Straps — published by Forte

Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position. Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement. Pause at the top of the motion, and return yourself to the start position. Repeat for the desired number of repetitions.

Inverted Row with Straps — published by Forte

Iron Cross pilates:Exercise

Iron Cross targeting Shoulders.

Iron Cross targeting Shoulders.

Iron Cross — published by Forte

Get into position for Iron Cross. Perform Iron Cross with controlled form.

Iron Cross — published by Forte

Iron Crosses (stretch) pilates:Exercise

Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.

Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.

Iron Crosses (stretch) — published by Forte

Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position. To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand. Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Iron Crosses (stretch) — published by Forte

Isometric Chest Squeezes pilates:Exercise

While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest.

While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).

Isometric Chest Squeezes — published by Forte

While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso). Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction. Hold for the recommended number of seconds. Now release the tension slowly. Rest for the recommended amount of time and repeat.

Isometric Chest Squeezes — published by Forte

Isometric Neck Exercise - Front And Back pilates:Exercise

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.

Isometric Neck Exercise - Front And Back — published by Forte

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction. Hold for the recommended number of seconds. Now release the tension slowly. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Isometric Neck Exercise - Front And Back — published by Forte

Isometric Neck Exercise - Sides pilates:Exercise

With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.

With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.

Isometric Neck Exercise - Sides — published by Forte

With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head. Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction. Hold for the recommended number of seconds. Now release the tension slowly. Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head.

Isometric Neck Exercise - Sides — published by Forte

Isometric Wipers pilates:Exercise

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

Isometric Wipers — published by Forte

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body. Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side. Repeat for the desired number of repetitions.

Isometric Wipers — published by Forte

IT Band and Glute Stretch pilates:Exercise

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.

IT Band and Glute Stretch — published by Forte

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position. Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

IT Band and Glute Stretch — published by Forte

Jackknife Sit-Up pilates:Exercise

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

Jackknife Sit-Up — published by Forte

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor. While inhaling, lower your arms and legs back to the starting position.

Jackknife Sit-Up — published by Forte

Janda Sit-Up pilates:Exercise

Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

Janda Sit-Up — published by Forte

Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position. As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.

Janda Sit-Up — published by Forte

Jefferson Squats pilates:Exercise

Place a barbell on the floor.

Place a barbell on the floor.

Jefferson Squats — published by Forte

Place a barbell on the floor. Stand in the middle of the bar length wise. Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side. Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side). Tip: Ensure that your grip is even on the bar.

Jefferson Squats — published by Forte

Jerk Balance pilates:Exercise

This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement.

This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.

Jerk Balance — published by Forte

This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight.

Jerk Balance — published by Forte

Jerk Dip Squat pilates:Exercise

This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat.

This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.

Jerk Dip Squat — published by Forte

This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable. Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.

Jerk Dip Squat — published by Forte

JM Press pilates:Exercise

Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in.

Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.

JM Press — published by Forte

Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position. Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement.

JM Press — published by Forte

Jogging, Treadmill pilates:Exercise

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run.

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Jogging, Treadmill — published by Forte

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running.

Jogging, Treadmill — published by Forte

Jumping Jacks pilates:Exercise

Classic full-body warmup requiring zero equipment. Elevates heart rate and warms shoulders, hips, and calves simultaneously.

Classic full-body warmup requiring zero equipment. Elevates heart rate and warms shoulders, hips, and calves simultaneously.

Jumping Jacks — published by Forte

Stand with feet together, arms at your sides. Jump feet out wide while raising arms overhead. Jump feet back together while lowering arms. Maintain a steady rhythm. Land softly on the balls of your feet.

Jumping Jacks — published by Forte

Jump Rope pilates:Exercise

Full-body cardio warmup. Elevates heart rate quickly while improving coordination and warming the calves, shoulders, and wrists.

Full-body cardio warmup. Elevates heart rate quickly while improving coordination and warming the calves, shoulders, and wrists.

Jump Rope — published by Forte

Hold rope handles at hip height. Stand with feet together, elbows close to your sides. Rotate the rope with your wrists, not your arms. Jump just high enough to clear the rope — stay on the balls of your feet. Maintain a steady rhythm.

Jump Rope — published by Forte

Keg Load pilates:Exercise

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.

Keg Load — published by Forte

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet. Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest. The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.

Keg Load — published by Forte

Kettlebell Arnold Press pilates:Exercise

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.

Kettlebell Arnold Press — published by Forte

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward. Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion. Return the kettlebell to the starting position, with the palm facing in.

Kettlebell Arnold Press — published by Forte

Kettlebell Dead Clean pilates:Exercise

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Kettlebell Dead Clean — published by Forte

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.

Kettlebell Dead Clean — published by Forte

Kettlebell Figure 8 pilates:Exercise

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.

Kettlebell Figure 8 — published by Forte

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Kettlebell Figure 8 — published by Forte

Kettlebell Hang Clean pilates:Exercise

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Kettlebell Hang Clean — published by Forte

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Kettlebell Hang Clean — published by Forte

Kettlebell One-Legged Deadlift pilates:Exercise

Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

Kettlebell One-Legged Deadlift — published by Forte

Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

Kettlebell One-Legged Deadlift — published by Forte

Kettlebell Pass Between The Legs pilates:Exercise

Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.

Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.

Kettlebell Pass Between The Legs — published by Forte

Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

Kettlebell Pass Between The Legs — published by Forte

Kettlebell Pirate Ships pilates:Exercise

With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.

With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.

Kettlebell Pirate Ships — published by Forte

With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion. Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height. Repeat for the desired amount of repetitions.

Kettlebell Pirate Ships — published by Forte

Kettlebell Pistol Squat pilates:Exercise

Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.

Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.

Kettlebell Pistol Squat — published by Forte

Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other. Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you. Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up. Lower yourself again and repeat.

Kettlebell Pistol Squat — published by Forte

Kettlebell Seated Press pilates:Exercise

Sit on the floor and spread your legs out comfortably.

Sit on the floor and spread your legs out comfortably.

Kettlebell Seated Press — published by Forte

Sit on the floor and spread your legs out comfortably. Clean one kettlebell to your shoulder. Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Kettlebell Seated Press — published by Forte

Kettlebell Seesaw Press pilates:Exercise

Clean two kettlebells two your shoulders.

Clean two kettlebells two your shoulders.

Kettlebell Seesaw Press — published by Forte

Clean two kettlebells two your shoulders. Press one kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.

Kettlebell Seesaw Press — published by Forte

Kettlebell Sumo High Pull pilates:Exercise

Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up.

Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.

Kettlebell Sumo High Pull — published by Forte

Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position. Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Kettlebell Sumo High Pull — published by Forte

Kettlebell Thruster pilates:Exercise

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.

Kettlebell Thruster — published by Forte

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels.

Kettlebell Thruster — published by Forte

Kettlebell Turkish Get-Up (Lunge style) pilates:Exercise

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.

Kettlebell Turkish Get-Up (Lunge style) — published by Forte

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Lunge style) — published by Forte

Kettlebell Turkish Get-Up (Squat style) pilates:Exercise

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.

Kettlebell Turkish Get-Up (Squat style) — published by Forte

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Squat style) — published by Forte

Kettlebell Windmill pilates:Exercise

Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders.

Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.

Kettlebell Windmill — published by Forte

Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Kettlebell Windmill — published by Forte

Kipping Muscle Up pilates:Exercise

Grip the rings using a false grip, with the base of your palms on top of the rings.

Grip the rings using a false grip, with the base of your palms on top of the rings.

Kipping Muscle Up — published by Forte

Grip the rings using a false grip, with the base of your palms on top of the rings. Begin with a movement swinging your legs backward slightly. Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.

Kipping Muscle Up — published by Forte

Knee Across The Body pilates:Exercise

Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)

Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)

Knee Across The Body — published by Forte

Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.) Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

Knee Across The Body — published by Forte

Knee Circles pilates:Exercise

Stand with your legs together and hands by your waist.

Stand with your legs together and hands by your waist.

Knee Circles — published by Forte

Stand with your legs together and hands by your waist. Now move your knees in a circular motion as you breathe normally. Repeat for the recommended amount of repetitions.

Knee Circles — published by Forte

Knee/Hip Raise On Parallel Bars pilates:Exercise

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.

Knee/Hip Raise On Parallel Bars — published by Forte

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second.

Knee/Hip Raise On Parallel Bars — published by Forte

Kneeling Arm Drill pilates:Exercise

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.

Kneeling Arm Drill — published by Forte

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible. Switch knees and repeat.

Kneeling Arm Drill — published by Forte

Kneeling Cable Crunch With Alternating Oblique Twists pilates:Exercise

Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.

Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.

Kneeling Cable Crunch With Alternating Oblique Twists — published by Forte

Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it. Grab the rope with both hands and kneel approximately two feet back from the tower. Position the rope behind your head with your hands by your ears. Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees. Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.

Kneeling Cable Crunch With Alternating Oblique Twists — published by Forte

Kneeling Cable Triceps Extension pilates:Exercise

Place a bench sideways in front of a high pulley machine.

Place a bench sideways in front of a high pulley machine.

Kneeling Cable Triceps Extension — published by Forte

Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor.

Kneeling Cable Triceps Extension — published by Forte

Kneeling Forearm Stretch pilates:Exercise

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.

Kneeling Forearm Stretch — published by Forte

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees. Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.

Kneeling Forearm Stretch — published by Forte

Kneeling High Pulley Row pilates:Exercise

Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.

Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.

Kneeling High Pulley Row — published by Forte

Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out. After pausing briefly, slowly return to the starting position.

Kneeling High Pulley Row — published by Forte

Kneeling Hip Flexor pilates:Exercise

Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

Kneeling Hip Flexor — published by Forte

Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Kneeling Hip Flexor — published by Forte

Kneeling Jump Squat pilates:Exercise

Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.

Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.

Kneeling Jump Squat — published by Forte

Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier. Sit back with your hips until your glutes touch your feet, keeping your head and chest up. Explode up with your hips, generating enough power to land with your feet flat on the floor. Continue with the squat by driving through your heels and extending the knees to come to a standing position.

Kneeling Jump Squat — published by Forte

Kneeling Side Kick pilates:Exercise

A kneeling balance exercise that challenges lateral stability while kicking.

A kneeling balance exercise that challenges lateral stability while kicking.

Kneeling Side Kick — published by Forte

Kneel in center of mat. Tip to right, placing right hand on mat directly under shoulder. Extend left leg straight to side at hip height. 1. Kick left leg forward, foot flexed. Sweep leg back, foot pointed. Keep body in one plane. Repeat 5-8 kicks. Switch sides.

Kneeling Side Kick — published by Forte

Kneeling Single-Arm High Pulley Row pilates:Exercise

Attach a single handle to a high pulley and make your weight selection.

Attach a single handle to a high pulley and make your weight selection.

Kneeling Single-Arm High Pulley Row — published by Forte

Attach a single handle to a high pulley and make your weight selection. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you. After a brief pause, return to the starting position.

Kneeling Single-Arm High Pulley Row — published by Forte

Kneeling Squat pilates:Exercise

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders.

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.

Kneeling Squat — published by Forte

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight. With your head looking forward, sit back with your butt until you touch your calves. Reverse the motion, returning the torso to an upright position.

Kneeling Squat — published by Forte

Knee Tuck Jump pilates:Exercise

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.

Knee Tuck Jump — published by Forte

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.

Knee Tuck Jump — published by Forte

Landmine 180's pilates:Exercise

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

Landmine 180's — published by Forte

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise. Reverse the motion to swing the weight all the way to the opposite side. Continue alternating the movement until the set is complete.

Landmine 180's — published by Forte

Landmine Linear Jammer pilates:Exercise

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.

Landmine Linear Jammer — published by Forte

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar. Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position. In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed. Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms.

Landmine Linear Jammer — published by Forte

Lateral Bound pilates:Exercise

Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.

Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.

Lateral Bound — published by Forte

Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg. Immediately push off and extend, attempting to bound to the side as far as possible. Upon landing, immediately push off in the opposite direction, returning to your original start position. Continue back and forth for several repetitions.

Lateral Bound — published by Forte

Lateral Box Jump pilates:Exercise

Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.

Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.

Lateral Box Jump — published by Forte

Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side. Bring your knees high enough to ensure your feet have good clearance over the box. Land on the center of the box, using your legs to absorb the impact. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

Lateral Box Jump — published by Forte

Lateral Cone Hops pilates:Exercise

Position a number of cones in a row several feet apart.

Position a number of cones in a row several feet apart.

Lateral Cone Hops — published by Forte

Position a number of cones in a row several feet apart. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

Lateral Cone Hops — published by Forte

Lateral Raise - With Bands pilates:Exercise

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width.

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Lateral Raise - With Bands — published by Forte

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel.

Lateral Raise - With Bands — published by Forte

Latissimus Dorsi-SMR pilates:Exercise

While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.

While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.

Latissimus Dorsi-SMR — published by Forte

While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position. Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

Latissimus Dorsi-SMR — published by Forte

Leg Extensions pilates:Exercise

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over th

Leg Extensions — published by Forte

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint.

Leg Extensions — published by Forte

Leg Lift pilates:Exercise

While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.

While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.

Leg Lift — published by Forte

While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement. Slowly bring the raised leg back to the floor as you breathe in. Repeat for the recommended amount of repetitions. Repeat the movement with the opposite leg.

Leg Lift — published by Forte

Leg-Over Floor Press pilates:Exercise

Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.

Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.

Leg-Over Floor Press — published by Forte

Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support. Press the kettlebll into a locked out position. Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

Leg-Over Floor Press — published by Forte

Leg Press pilates:Exercise

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

Leg Press — published by Forte

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees.

Leg Press — published by Forte

Leg Pull-In pilates:Exercise

Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.

Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.

Leg Pull-In — published by Forte

Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor. Return to the starting position as you inhale.

Leg Pull-In — published by Forte

Leg Swings — Front to Back pilates:Exercise

Dynamic hip flexor and hamstring mobility. Progressively increases range of motion with each swing through the sagittal plane.

Dynamic hip flexor and hamstring mobility. Progressively increases range of motion with each swing through the sagittal plane.

Leg Swings — Front to Back — published by Forte

Stand next to a wall or rack for balance. Shift weight to one leg. Swing the free leg forward and backward like a pendulum. Start with small swings and progressively increase range of motion. Keep the leg relatively straight. After all reps, switch sides.

Leg Swings — Front to Back — published by Forte

Leg Swings — Side to Side pilates:Exercise

Dynamic hip adductor and abductor mobility. Opens the frontal plane range of motion needed for squats and lateral stability.

Dynamic hip adductor and abductor mobility. Opens the frontal plane range of motion needed for squats and lateral stability.

Leg Swings — Side to Side — published by Forte

Face a wall or rack. Place both hands on it for balance. Stand on one leg. Swing the free leg across your body (adduction) and then out to the side (abduction) like a pendulum. Start small and progressively increase the range. Keep your torso upright and stable. Switch sides after all reps.

Leg Swings — Side to Side — published by Forte

Leg-Up Hamstring Stretch pilates:Exercise

Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.

Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.

Leg-Up Hamstring Stretch — published by Forte

Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine. Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it). Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

Leg-Up Hamstring Stretch — published by Forte

Leverage Chest Press pilates:Exercise

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.

Leverage Chest Press — published by Forte

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Chest Press — published by Forte

Leverage Deadlift pilates:Exercise

Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.

Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.

Leverage Deadlift — published by Forte

Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position. Return the weight to the starting position.

Leverage Deadlift — published by Forte

Leverage Decline Chest Press pilates:Exercise

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted.

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.

Leverage Decline Chest Press — published by Forte

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Decline Chest Press — published by Forte

Leverage High Row pilates:Exercise

Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.

Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.

Leverage High Row — published by Forte

Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Leverage High Row — published by Forte

Leverage Incline Chest Press pilates:Exercise

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted.

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.

Leverage Incline Chest Press — published by Forte

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Incline Chest Press — published by Forte

Leverage Iso Row pilates:Exercise

Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.

Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.

Leverage Iso Row — published by Forte

Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow. Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

Leverage Iso Row — published by Forte

Leverage Shoulder Press pilates:Exercise

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip.

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.

Leverage Shoulder Press — published by Forte

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position. Press the handles upward by extending through the elbow. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Shoulder Press — published by Forte

Leverage Shrug pilates:Exercise

Load the pins to an appropriate weight. Position yourself directly between the handles.

Load the pins to an appropriate weight. Position yourself directly between the handles.

Leverage Shrug — published by Forte

Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.

Leverage Shrug — published by Forte

Linear 3-Part Start Technique pilates:Exercise

This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle.

This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.

Linear 3-Part Start Technique — published by Forte

This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left. Place your right hand onto the line, and thing bring your nose close to your left knee. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.

Linear 3-Part Start Technique — published by Forte

Linear Acceleration Wall Drill pilates:Exercise

Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.

Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.

Linear Acceleration Wall Drill — published by Forte

Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground. Switch legs, raising the opposite knee, and then attacking the ground straight down. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

Linear Acceleration Wall Drill — published by Forte

Linear Depth Jump pilates:Exercise

You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.

You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.

Linear Depth Jump — published by Forte

You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform. Land softly, asborbing the impact through the legs.

Linear Depth Jump — published by Forte

Log Lift pilates:Exercise

Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest.

Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.

Log Lift — published by Forte

Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean. Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head.

Log Lift — published by Forte

London Bridges pilates:Exercise

Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.

Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.

London Bridges — published by Forte

Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized. Stand on the bar, using the rope to balance yourself. This will be your starting position. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

London Bridges — published by Forte

Looking At Ceiling pilates:Exercise

Kneel on the floor, holding your heels with both hands.

Kneel on the floor, holding your heels with both hands.

Looking At Ceiling — published by Forte

Kneel on the floor, holding your heels with both hands. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

Looking At Ceiling — published by Forte

Low Cable Crossover pilates:Exercise

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.

Low Cable Crossover — published by Forte

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position. With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up. Return your arms back to the starting position after a brief pause.

Low Cable Crossover — published by Forte

Low Cable Triceps Extension pilates:Exercise

Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.

Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.

Low Cable Triceps Extension — published by Forte

Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment. Grab the outside of the rope ends with your palms facing each other (neutral grip). Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.

Low Cable Triceps Extension — published by Forte

Lower Back Curl pilates:Exercise

Lie on your stomach with your arms out to your sides. This will be your starting position.

Lie on your stomach with your arms out to your sides. This will be your starting position.

Lower Back Curl — published by Forte

Lie on your stomach with your arms out to your sides. This will be your starting position. Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.

Lower Back Curl — published by Forte

Lower Back-SMR pilates:Exercise

In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.

In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.

Lower Back-SMR — published by Forte

In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

Lower Back-SMR — published by Forte

Low Pulley Row To Neck pilates:Exercise

Sit on a low pulley row machine with a rope attachment.

Sit on a low pulley row machine with a rope attachment.

Low Pulley Row To Neck — published by Forte

Sit on a low pulley row machine with a rope attachment. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position. While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor.

Low Pulley Row To Neck — published by Forte

Lunge Pass Through pilates:Exercise

Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.

Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.

Lunge Pass Through — published by Forte

Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground. As you lunge, pass the kettlebell under your front leg to your opposite hand. Pressing through the heel of your foot, return to the starting position. Repeat the movement for the recommended amount of repetitions, alternating legs.

Lunge Pass Through — published by Forte

Lunge Sprint pilates:Exercise

Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back.

Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.

Lunge Sprint — published by Forte

Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position. Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so. At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.

Lunge Sprint — published by Forte

Lying Bent Leg Groin pilates:Exercise

Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.

Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.

Lying Bent Leg Groin — published by Forte

Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position. Attempt to squeeze your knees together, while your partner prevents any movement from occurring. After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Lying Bent Leg Groin — published by Forte

Lying Cable Curl pilates:Exercise

Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.

Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.

Lying Cable Curl — published by Forte

Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.

Lying Cable Curl — published by Forte

Lying Cambered Barbell Row pilates:Exercise

Place a cambered bar underneath an exercise bench.

Place a cambered bar underneath an exercise bench.

Lying Cambered Barbell Row — published by Forte

Place a cambered bar underneath an exercise bench. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal. After a second hold at the top, lower back down to the starting position slowly as you inhale.

Lying Cambered Barbell Row — published by Forte

Lying Close-Grip Barbell Triceps Extension Behind The Head pilates:Exercise

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench.

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.

Lying Close-Grip Barbell Triceps Extension Behind The Head — published by Forte

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position.

Lying Close-Grip Barbell Triceps Extension Behind The Head — published by Forte

Lying Close-Grip Barbell Triceps Press To Chin pilates:Exercise

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench.

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.

Lying Close-Grip Barbell Triceps Press To Chin — published by Forte

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.

Lying Close-Grip Barbell Triceps Press To Chin — published by Forte

Lying Close-Grip Bar Curl On High Pulley pilates:Exercise

Place a flat bench in front of a high pulley or lat pulldown machine.

Place a flat bench in front of a high pulley or lat pulldown machine.

Lying Close-Grip Bar Curl On High Pulley — published by Forte

Place a flat bench in front of a high pulley or lat pulldown machine. Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width. Lie on your back with your head over the end of the bench. Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position. As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position.

Lying Close-Grip Bar Curl On High Pulley — published by Forte

Lying Crossover pilates:Exercise

Lie on your back with your legs extended.

Lie on your back with your legs extended.

Lying Crossover — published by Forte

Lie on your back with your legs extended. Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position. Attempt to raise the bent knee off of the ground as your partner prevents any actual movement. After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Lying Crossover — published by Forte

Lying Dumbbell Tricep Extension pilates:Exercise

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in.

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

Lying Dumbbell Tricep Extension — published by Forte

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears. At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.

Lying Dumbbell Tricep Extension — published by Forte

Lying Face Down Plate Neck Resistance pilates:Exercise

Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head.

Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.

Lying Face Down Plate Neck Resistance — published by Forte

Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.

Lying Face Down Plate Neck Resistance — published by Forte

Lying Face Up Plate Neck Resistance pilates:Exercise

Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead.

Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.

Lying Face Up Plate Neck Resistance — published by Forte

Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.

Lying Face Up Plate Neck Resistance — published by Forte

Lying Glute pilates:Exercise

Lie on your back with your partner kneeling beside you.

Lie on your back with your partner kneeling beside you.

Lying Glute — published by Forte

Lie on your back with your partner kneeling beside you. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg. After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest.

Lying Glute — published by Forte

Lying Hamstring pilates:Exercise

Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary.

Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.

Lying Hamstring — published by Forte

Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position. With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds. Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.

Lying Hamstring — published by Forte

Lying High Bench Barbell Curl pilates:Exercise

Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.

Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.

Lying High Bench Barbell Curl — published by Forte

Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.

Lying High Bench Barbell Curl — published by Forte

Lying Leg Curls pilates:Exercise

Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).

Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.

Lying Leg Curls — published by Forte

Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.

Lying Leg Curls — published by Forte

Lying Machine Squat pilates:Exercise

Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.

Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.

Lying Machine Squat — published by Forte

Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel).

Lying Machine Squat — published by Forte

Lying One-Arm Lateral Raise pilates:Exercise

While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.

While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.

Lying One-Arm Lateral Raise — published by Forte

While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale.

Lying One-Arm Lateral Raise — published by Forte

Lying Prone Quadriceps pilates:Exercise

Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle.

Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.

Lying Prone Quadriceps — published by Forte

Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position. Attempt to extend your knee while your partner prevents any actual movement. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors. After 10-20 seconds, switch sides.

Lying Prone Quadriceps — published by Forte

Lying Rear Delt Raise pilates:Exercise

While holding a dumbbell in each hand, lay with your chest down on a flat bench.

While holding a dumbbell in each hand, lay with your chest down on a flat bench.

Lying Rear Delt Raise — published by Forte

While holding a dumbbell in each hand, lay with your chest down on a flat bench. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.

Lying Rear Delt Raise — published by Forte

Lying Supine Dumbbell Curl pilates:Exercise

Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.

Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.

Lying Supine Dumbbell Curl — published by Forte

Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip). While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.

Lying Supine Dumbbell Curl — published by Forte

Lying T-Bar Row pilates:Exercise

Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad.

Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.

Lying T-Bar Row — published by Forte

Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad. Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize. Lift the bar off the rack and extend your arms in front of you. This will be your starting position.

Lying T-Bar Row — published by Forte

Lying Triceps Press pilates:Exercise

Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.

Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.

Lying Triceps Press — published by Forte

Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor. Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.

Lying Triceps Press — published by Forte

Machine Bench Press pilates:Exercise

Sit down on the Chest Press Machine and select the weight.

Sit down on the Chest Press Machine and select the weight.

Machine Bench Press — published by Forte

Sit down on the Chest Press Machine and select the weight. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position. Now bring the handles back towards you as you breathe in.

Machine Bench Press — published by Forte

Machine Bicep Curl pilates:Exercise

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

Machine Bicep Curl — published by Forte

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm. Pause at the top of the movement, and then slowly return the weight to the starting position. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Machine Bicep Curl — published by Forte

Machine Preacher Curls pilates:Exercise

Sit down on the Preacher Curl Machine and select the weight.

Sit down on the Preacher Curl Machine and select the weight.

Machine Preacher Curls — published by Forte

Sit down on the Preacher Curl Machine and select the weight. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.

Machine Preacher Curls — published by Forte

Machine Shoulder (Military) Press pilates:Exercise

Sit down on the Shoulder Press Machine and select the weight.

Sit down on the Shoulder Press Machine and select the weight.

Machine Shoulder (Military) Press — published by Forte

Sit down on the Shoulder Press Machine and select the weight. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second. Lower the handles slowly back to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Machine Shoulder (Military) Press — published by Forte

Machine Triceps Extension pilates:Exercise

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

Machine Triceps Extension — published by Forte

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm. Pause at the completion of the movement, and then slowly return the weight to the starting position. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Machine Triceps Extension — published by Forte

Medicine Ball Chest Pass pilates:Exercise

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

Medicine Ball Chest Pass — published by Forte

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall. Begin facing your partner holding the medicine ball at your torso with both hands. Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw. Your partner should catch the ball, and throw it back to you. Receive the throw with both hands at chest height.

Medicine Ball Chest Pass — published by Forte

Medicine Ball Full Twist pilates:Exercise

For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.

For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.

Medicine Ball Full Twist — published by Forte

For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position. Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner. For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise. Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

Medicine Ball Full Twist — published by Forte

Medicine Ball Scoop Throw pilates:Exercise

Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.

Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.

Medicine Ball Scoop Throw — published by Forte

Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet. Begin by thrusting the hips forward as you extend through the legs, jumping up. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

Medicine Ball Scoop Throw — published by Forte

Mermaid Stretch pilates:Exercise

Seated side stretch that opens the side body.

Seated side stretch that opens the side body.

Mermaid Stretch — published by Forte

Sit with legs folded to left side, right hand on mat. 1. Reach left arm overhead. Lean to the right, stretching left side. Hold for 30 seconds. Switch sides.

Mermaid Stretch — published by Forte

Middle Back Shrug pilates:Exercise

Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other.

Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.

Middle Back Shrug — published by Forte

Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms. As you inhale go back to the starting position. Repeat for the recommended amount of repetitions.

Middle Back Shrug — published by Forte

Middle Back Stretch pilates:Exercise

Stand so your feet are shoulder width apart and your hands are on your hips.

Stand so your feet are shoulder width apart and your hands are on your hips.

Middle Back Stretch — published by Forte

Stand so your feet are shoulder width apart and your hands are on your hips. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Middle Back Stretch — published by Forte

Mixed Grip Chin pilates:Exercise

Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.

Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.

Mixed Grip Chin — published by Forte

Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position. Now start to pull yourself up as you exhale. Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso.

Mixed Grip Chin — published by Forte

Monster Walk pilates:Exercise

Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.

Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.

Monster Walk — published by Forte

Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart. To begin, take short steps forward alternating your left and right foot. After several steps, do just the opposite and walk backward to where you started.

Monster Walk — published by Forte

Mountain Climbers pilates:Exercise

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Mountain Climbers — published by Forte

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain Climbers — published by Forte

Moving Claw Series pilates:Exercise

This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.

This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.

Moving Claw Series — published by Forte

This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends. Reload the quad as the leg moves back forward, attacking the ground on the next step. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

Moving Claw Series — published by Forte

Muscle Snatch pilates:Exercise

Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward.

Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.

Muscle Snatch — published by Forte

Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position. Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.

Muscle Snatch — published by Forte

Muscle Up pilates:Exercise

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.

Muscle Up — published by Forte

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement. Maintaining control and stability, extend through the elbow to complete the motion. Use care when lowering yourself to the ground.

Muscle Up — published by Forte

Narrow Stance Hack Squats pilates:Exercise

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Narrow Stance Hack Squats — published by Forte

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided. Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).

Narrow Stance Hack Squats — published by Forte

Narrow Stance Leg Press pilates:Exercise

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out.

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.

Narrow Stance Leg Press — published by Forte

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle.

Narrow Stance Leg Press — published by Forte

Narrow Stance Squats pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Narrow Stance Squats — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out.

Narrow Stance Squats — published by Forte

Natural Glute Ham Raise pilates:Exercise

Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.

Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.

Natural Glute Ham Raise — published by Forte

Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture. This will be your starting position. Lower yourself under control until your knees are almost completely straight. Remaining in control, raise yourself back up to the starting position. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

Natural Glute Ham Raise — published by Forte

Neck Mobility pilates:Exercise

Gentle dynamic neck mobilization to prepare the neck and upper traps for training.

Gentle dynamic neck mobilization to prepare the neck and upper traps for training.

Neck Mobility — published by Forte

Stand tall, shoulders relaxed. 1. Slowly drop chin to chest, then lift back to neutral. Tilt ear toward each shoulder. Slowly look over each shoulder. Repeat the circuit 3-5 times, moving with control.

Neck Mobility — published by Forte

Neck Press pilates:Exercise

Lie back on a flat bench.

Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.

Neck Press — published by Forte

Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your neck. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.

Neck Press — published by Forte

Neck-SMR pilates:Exercise

Using a muscle roller or a rolling pin, place the roller behind your head and against your neck.

Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position.

Neck-SMR — published by Forte

Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position. Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.

Neck-SMR — published by Forte

Oblique Crunches pilates:Exercise

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.

Oblique Crunches — published by Forte

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor. Make sure your feet are elevated and resting on a flat surface. Now lift the shoulder in which your hand is touching your head. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee.

Oblique Crunches — published by Forte

Oblique Crunches - On The Floor pilates:Exercise

Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.

Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.

Oblique Crunches - On The Floor — published by Forte

Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit. Place your left hand behind your head. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Oblique Crunches - On The Floor — published by Forte

Olympic Squat pilates:Exercise

Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.

Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.

Olympic Squat — published by Forte

Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

Olympic Squat — published by Forte

One Arm Against Wall pilates:Exercise

From a standing position, place a bent arm against a wall or doorway.

From a standing position, place a bent arm against a wall or doorway.

One Arm Against Wall — published by Forte

From a standing position, place a bent arm against a wall or doorway. Slowly lean toward your arm until you feel a stretch in your lats.

One Arm Against Wall — published by Forte

One Arm Chin-Up pilates:Exercise

For this exercise, start out by placing a towel around a chin up bar.

For this exercise, start out by placing a towel around a chin up bar.

One Arm Chin-Up — published by Forte

For this exercise, start out by placing a towel around a chin up bar. Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel. Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. v Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.

One Arm Chin-Up — published by Forte

One Arm Dumbbell Bench Press pilates:Exercise

Lie down on a flat bench with a dumbbell in one hand on top of your thigh.

Lie down on a flat bench with a dumbbell in one hand on top of your thigh.

One Arm Dumbbell Bench Press — published by Forte

Lie down on a flat bench with a dumbbell in one hand on top of your thigh. By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly. Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times.

One Arm Dumbbell Bench Press — published by Forte

One Arm Dumbbell Preacher Curl pilates:Exercise

Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

One Arm Dumbbell Preacher Curl — published by Forte

Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.

One Arm Dumbbell Preacher Curl — published by Forte

One-Arm Dumbbell Row pilates:Exercise

Choose a flat bench and place a dumbbell on each side of it.

Choose a flat bench and place a dumbbell on each side of it.

One-Arm Dumbbell Row — published by Forte

Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.

One-Arm Dumbbell Row — published by Forte

One-Arm Flat Bench Dumbbell Flye pilates:Exercise

Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.

Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.

One-Arm Flat Bench Dumbbell Flye — published by Forte

Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.

One-Arm Flat Bench Dumbbell Flye — published by Forte

One Arm Floor Press pilates:Exercise

Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.

Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.

One Arm Floor Press — published by Forte

Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent. Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso). Make sure the hand you are not using to lift the weight is placed by your side. Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).

One Arm Floor Press — published by Forte

One-Arm High-Pulley Cable Side Bends pilates:Exercise

Connect a standard handle to a tower. Move cable to highest pulley position.

Connect a standard handle to a tower. Move cable to highest pulley position.

One-Arm High-Pulley Cable Side Bends — published by Forte

Connect a standard handle to a tower. Move cable to highest pulley position. Stand with side to cable. With one hand, reach up and grab handle with underhand grip. Pull down cable until elbow touches your side and the handle is by your shoulder. Position feet hip-width apart. Place free hand on hip to help gauge pivot point. Keep arm in static position. Contract oblique to bring the weight down in a side crunch. Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position.

One-Arm High-Pulley Cable Side Bends — published by Forte

One-Arm Incline Lateral Raise pilates:Exercise

Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.

Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.

One-Arm Incline Lateral Raise — published by Forte

Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position. While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement.

One-Arm Incline Lateral Raise — published by Forte

One-Arm Kettlebell Clean pilates:Exercise

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

One-Arm Kettlebell Clean — published by Forte

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. Return the weight to the starting position.

One-Arm Kettlebell Clean — published by Forte

One-Arm Kettlebell Clean and Jerk pilates:Exercise

Hold a kettlebell by the handle.

Hold a kettlebell by the handle.

One-Arm Kettlebell Clean and Jerk — published by Forte

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. Dip your body by bending the knees, keeping your torso upright. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight.

One-Arm Kettlebell Clean and Jerk — published by Forte

One-Arm Kettlebell Floor Press pilates:Exercise

Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.

Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.

One-Arm Kettlebell Floor Press — published by Forte

Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in. Press the kettlebell straight up toward the ceiling, rotating your wrist. Lower the kettlebell back to the starting position and repeat.

One-Arm Kettlebell Floor Press — published by Forte

One-Arm Kettlebell Jerk pilates:Exercise

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

One-Arm Kettlebell Jerk — published by Forte

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Dip your body by bending the knees, keeping your torso upright. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.

One-Arm Kettlebell Jerk — published by Forte

One-Arm Kettlebell Military Press To The Side pilates:Exercise

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward.

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.

One-Arm Kettlebell Military Press To The Side — published by Forte

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position. Look at the kettlebell and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Military Press To The Side — published by Forte

One-Arm Kettlebell Para Press pilates:Exercise

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

One-Arm Kettlebell Para Press — published by Forte

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Para Press — published by Forte

One-Arm Kettlebell Push Press pilates:Exercise

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

One-Arm Kettlebell Push Press — published by Forte

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Dip your body by bending the knees, keeping your torso upright. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

One-Arm Kettlebell Push Press — published by Forte

One-Arm Kettlebell Row pilates:Exercise

Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.

Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

One-Arm Kettlebell Row — published by Forte

Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat. Perform One-Arm Kettlebell Row with controlled form.

One-Arm Kettlebell Row — published by Forte

One-Arm Kettlebell Snatch pilates:Exercise

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.

One-Arm Kettlebell Snatch — published by Forte

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

One-Arm Kettlebell Snatch — published by Forte

One-Arm Kettlebell Split Jerk pilates:Exercise

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

One-Arm Kettlebell Split Jerk — published by Forte

Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position. Dip your body by bending the knees, keeping your torso upright. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.

One-Arm Kettlebell Split Jerk — published by Forte

One-Arm Kettlebell Split Snatch pilates:Exercise

Hold a kettlebell in one hand by the handle.

Hold a kettlebell in one hand by the handle.

One-Arm Kettlebell Split Snatch — published by Forte

Hold a kettlebell in one hand by the handle. Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead. After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion. Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

One-Arm Kettlebell Split Snatch — published by Forte

One-Arm Kettlebell Swings pilates:Exercise

One-Arm Kettlebell Swings targeting Hamstrings.

One-Arm Kettlebell Swings targeting Hamstrings.

One-Arm Kettlebell Swings — published by Forte

Get into position for One-Arm Kettlebell Swings. Perform One-Arm Kettlebell Swings with controlled form.

One-Arm Kettlebell Swings — published by Forte

One Arm Lat Pulldown pilates:Exercise

Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.

Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.

One Arm Lat Pulldown — published by Forte

Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position. Pull the handle down, squeezing your elbow to your side as you flex the elbow. Pause at the bottom of the motion, and then slowly return the handle to the starting position. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

One Arm Lat Pulldown — published by Forte

One-Arm Long Bar Row pilates:Exercise

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

One-Arm Long Bar Row — published by Forte

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement. After a brief pause, return to the starting position.

One-Arm Long Bar Row — published by Forte

One-Arm Medicine Ball Slam pilates:Exercise

Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.

Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.

One-Arm Medicine Ball Slam — published by Forte

Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position. Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you. Catch the ball on the bounce and continue for the desired number of repetitions.

One-Arm Medicine Ball Slam — published by Forte

One-Arm Open Palm Kettlebell Clean pilates:Exercise

Place one kettlebell between your feet.

Place one kettlebell between your feet.

One-Arm Open Palm Kettlebell Clean — published by Forte

Place one kettlebell between your feet. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand. Throw the kettlebell out in front of you and catch the handle with one hand. Take the kettlebell to the floor and repeat. Make sure to work both arms.

One-Arm Open Palm Kettlebell Clean — published by Forte

One-Arm Overhead Kettlebell Squats pilates:Exercise

Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. This will be your starting position.

Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.

One-Arm Overhead Kettlebell Squats — published by Forte

Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position. Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

One-Arm Overhead Kettlebell Squats — published by Forte

One Arm Pronated Dumbbell Triceps Extension pilates:Exercise

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.

One Arm Pronated Dumbbell Triceps Extension — published by Forte

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise. Place your non lifting hand on your bicep for support. Slowly begin to lower the dumbbell down as you breathe in. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise). Repeat until you have performed your set repetitions. Switch arms and repeat the movement.

One Arm Pronated Dumbbell Triceps Extension — published by Forte

One-Arm Side Deadlift pilates:Exercise

Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.

Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.

One-Arm Side Deadlift — published by Forte

Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position. Slowly bring the barbell back down while inhaling.

One-Arm Side Deadlift — published by Forte

One-Arm Side Laterals pilates:Exercise

Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press.

Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.

One-Arm Side Laterals — published by Forte

Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance. Stand with a straight torso and have the dumbbell by your side at arm's length with the palm of the hand facing you. This will be your starting position.

One-Arm Side Laterals — published by Forte

One Arm Supinated Dumbbell Triceps Extension pilates:Exercise

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.

One Arm Supinated Dumbbell Triceps Extension — published by Forte

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise. Place your non lifting hand on your bicep for support. Slowly begin to lower the dumbbell down as you breathe in. Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise). Repeat until you have performed your set repetitions. Switch arms and repeat the movement.

One Arm Supinated Dumbbell Triceps Extension — published by Forte

One Half Locust pilates:Exercise

Lie facedown on the floor.

Lie facedown on the floor.

One Half Locust — published by Forte

Lie facedown on the floor. Put your left hand under your left hipbone to pad your hip and pubic bone. Bend your right knee so you can hold the foot in your right hand. Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

One Half Locust — published by Forte

One Handed Hang pilates:Exercise

Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.

Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.

One Handed Hang — published by Forte

Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides. Perform One Handed Hang with controlled form.

One Handed Hang — published by Forte

One Knee To Chest pilates:Exercise

Start off by lying on the floor.

Start off by lying on the floor.

One Knee To Chest — published by Forte

Start off by lying on the floor. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap. Gently tug that knee toward your nose. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

One Knee To Chest — published by Forte

One Leg Barbell Squat pilates:Exercise

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.

One Leg Barbell Squat — published by Forte

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you.

One Leg Barbell Squat — published by Forte

One-Legged Cable Kickback pilates:Exercise

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.

One-Legged Cable Kickback — published by Forte

Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.

One-Legged Cable Kickback — published by Forte

On-Your-Back Quad Stretch pilates:Exercise

Lie on a flat bench or step, and hang one leg and arm over the side.

Lie on a flat bench or step, and hang one leg and arm over the side.

On-Your-Back Quad Stretch — published by Forte

Lie on a flat bench or step, and hang one leg and arm over the side. Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back. Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling. Switch sides.

On-Your-Back Quad Stretch — published by Forte

On Your Side Quad Stretch pilates:Exercise

Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).

Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).

On Your Side Quad Stretch — published by Forte

Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso). Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

On Your Side Quad Stretch — published by Forte

Open Leg Rocker pilates:Exercise

A challenging balance exercise that combines rolling with an open leg V position. Tests core control and balance.

A challenging balance exercise that combines rolling with an open leg V position. Tests core control and balance.

Open Leg Rocker — published by Forte

Sit tall on mat. Hold ankles or calves, extend legs to V position (shoulder-width apart). Balance on tailbone behind sit bones. Round lower back slightly. 1. Maintain V shape with legs. Inhale, roll back to shoulders. Keep V shape throughout - legs don't move. Exhale, roll up to balance. Hold balance at top before next rep. Never roll onto neck. Repeat 6-8 times.

Open Leg Rocker — published by Forte

Open Palm Kettlebell Clean pilates:Exercise

Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.

Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.

Open Palm Kettlebell Clean — published by Forte

Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

Open Palm Kettlebell Clean — published by Forte

Otis-Up pilates:Exercise

Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.

Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.

Otis-Up — published by Forte

Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position. Initiate the movement by flexing the hips and spine to raise your torso up from the ground. As you move up, press the weight up so that it is above your head at the top of the movement. Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Otis-Up — published by Forte

Overhead Cable Curl pilates:Exercise

To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.

To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side.

Overhead Cable Curl — published by Forte

To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles.

Overhead Cable Curl — published by Forte

Overhead Lat pilates:Exercise

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.

Overhead Lat — published by Forte

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position. Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so. After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides.

Overhead Lat — published by Forte

Overhead Slam pilates:Exercise

Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.

Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.

Overhead Slam — published by Forte

Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. Receive the ball with both hands on the bounce and repeat the movement.

Overhead Slam — published by Forte

Overhead Squat pilates:Exercise

Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.

Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.

Overhead Squat — published by Forte

Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades.

Overhead Squat — published by Forte

Overhead Stretch pilates:Exercise

Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.

Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.

Overhead Stretch — published by Forte

Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up. To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.

Overhead Stretch — published by Forte

Overhead Triceps pilates:Exercise

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.

Overhead Triceps — published by Forte

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position. Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so. After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.

Overhead Triceps — published by Forte

Pallof Press pilates:Exercise

Anti-rotation core activation. Teaches the core to resist rotational forces — exactly what it does during heavy compound lifts.

Anti-rotation core activation. Teaches the core to resist rotational forces — exactly what it does during heavy compound lifts.

Pallof Press — published by Forte

Attach a resistance band at chest height. Stand perpendicular to the anchor point, holding the band at your chest with both hands. Step away until there is tension. Press the band straight out in front of your chest with both hands. Hold for 2-3 seconds, resisting the rotational pull. Return hands to chest. The goal: your torso does not rotate at all.

Pallof Press — published by Forte

Pallof Press With Rotation pilates:Exercise

Connect a standard handle to a tower, and position the cable to shoulder height.

Connect a standard handle to a tower, and position the cable to shoulder height.

Pallof Press With Rotation — published by Forte

Connect a standard handle to a tower, and position the cable to shoulder height. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time. Facing forward, press the cable away from your chest. You core should be tight and engaged.

Pallof Press With Rotation — published by Forte

Palms-Down Dumbbell Wrist Curl Over A Bench pilates:Exercise

Start out by placing two dumbbells on one side of a flat bench.

Start out by placing two dumbbells on one side of a flat bench.

Palms-Down Dumbbell Wrist Curl Over A Bench — published by Forte

Start out by placing two dumbbells on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

Palms-Down Dumbbell Wrist Curl Over A Bench — published by Forte

Palms-Down Wrist Curl Over A Bench pilates:Exercise

Start out by placing a barbell on one side of a flat bench.

Start out by placing a barbell on one side of a flat bench.

Palms-Down Wrist Curl Over A Bench — published by Forte

Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

Palms-Down Wrist Curl Over A Bench — published by Forte

Palms-Up Barbell Wrist Curl Over A Bench pilates:Exercise

Start out by placing a barbell on one side of a flat bench.

Start out by placing a barbell on one side of a flat bench.

Palms-Up Barbell Wrist Curl Over A Bench — published by Forte

Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

Palms-Up Barbell Wrist Curl Over A Bench — published by Forte

Palms-Up Dumbbell Wrist Curl Over A Bench pilates:Exercise

Start out by placing two dumbbells on one side of a flat bench.

Start out by placing two dumbbells on one side of a flat bench.

Palms-Up Dumbbell Wrist Curl Over A Bench — published by Forte

Start out by placing two dumbbells on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.

Palms-Up Dumbbell Wrist Curl Over A Bench — published by Forte

Pelvic Tilt Into Bridge pilates:Exercise

Lie down with your feet on the floor, heels directly under your knees.

Lie down with your feet on the floor, heels directly under your knees.

Pelvic Tilt Into Bridge — published by Forte

Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck.

Pelvic Tilt Into Bridge — published by Forte

Peroneals-SMR pilates:Exercise

Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you.

Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.

Peroneals-SMR — published by Forte

Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position. Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds. Repeat on the other leg.

Peroneals-SMR — published by Forte

Peroneals Stretch pilates:Exercise

In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.

In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.

Peroneals Stretch — published by Forte

In a seated position, loop a belt, rope, or band around one foot. This will be your starting position. With the leg extended and the heel off of the ground, pull on the belt so that the foot is inverted, with the inside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch sides.

Peroneals Stretch — published by Forte

Physioball Hip Bridge pilates:Exercise

Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.

Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.

Physioball Hip Bridge — published by Forte

Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge. Pause at the top of the motion and return to the starting position.

Physioball Hip Bridge — published by Forte

Pigeon Pose pilates:Exercise

Deep hip opener stretching glutes and hip rotators.

Deep hip opener stretching glutes and hip rotators.

Pigeon Pose — published by Forte

From all fours or down dog. 1. Bring right knee forward behind right wrist. Extend left leg back. Square hips. Fold forward or stay upright. Hold 60 seconds each side.

Pigeon Pose — published by Forte

Pin Presses pilates:Exercise

Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.

Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.

Pin Presses — published by Forte

Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion. The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting. Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back.

Pin Presses — published by Forte

Piriformis-SMR pilates:Exercise

Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.

Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.

Piriformis-SMR — published by Forte

Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

Piriformis-SMR — published by Forte

Plank pilates:Exercise

The fundamental full-body stability exercise. Foundation for many other exercises.

The fundamental full-body stability exercise. Foundation for many other exercises.

Plank — published by Forte

Hands under shoulders, legs extended. Body forms straight line. 1. Press floor away with hands. Engage core, squeeze glutes. Hold for 20-60 seconds. Keep breathing! Lower with control.

Plank — published by Forte

Plate Pinch pilates:Exercise

Grab two wide-rimmed plates and put them together with the smooth sides facing outward

Grab two wide-rimmed plates and put them together with the smooth sides facing outward

Plate Pinch — published by Forte

Grab two wide-rimmed plates and put them together with the smooth sides facing outward Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can. Repeat for the recommended amount of sets prescribed in your program. Switch arms and repeat the movements.

Plate Pinch — published by Forte

Plate Twist pilates:Exercise

Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.

Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.

Plate Twist — published by Forte

Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.

Plate Twist — published by Forte

Platform Hamstring Slides pilates:Exercise

For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.

For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.

Platform Hamstring Slides — published by Forte

For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position. Begin the movement by flexing the knee, keeping your other leg straight. Continue bringing the heel closer to you, sliding it on the floor. At full knee flexion, reverse the movement to return to the starting position.

Platform Hamstring Slides — published by Forte

Plie Dumbbell Squat pilates:Exercise

Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.

Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.

Plie Dumbbell Squat — published by Forte

Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.

Plie Dumbbell Squat — published by Forte

Plyo Kettlebell Pushups pilates:Exercise

Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.

Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.

Plyo Kettlebell Pushups — published by Forte

Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position. Begin by lowering yourself as low as you can, keeping your back straight. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

Plyo Kettlebell Pushups — published by Forte

Plyo Push-up pilates:Exercise

Move into a prone position on the floor, supporting your weight on your hands and toes.

Move into a prone position on the floor, supporting your weight on your hands and toes.

Plyo Push-up — published by Forte

Move into a prone position on the floor, supporting your weight on your hands and toes. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position. Descend by flexing at the elbow, lowering your chest towards the ground. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground. Return to the starting position and repeat the exercise.

Plyo Push-up — published by Forte

Posterior Tibialis Stretch pilates:Exercise

In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.

In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.

Posterior Tibialis Stretch — published by Forte

In a seated position, loop a belt, rope, or band around one foot. This will be your starting position. With the leg extended and the heel off of the ground, pull on the belt so that the foot is everted, with the outside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch sides.

Posterior Tibialis Stretch — published by Forte

Power Clean pilates:Exercise

Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.

Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.

Power Clean — published by Forte

Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended. Place the bar about 1 inch in front of your shins and over the balls of your feet. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead.

Power Clean — published by Forte

Power Clean from Blocks pilates:Exercise

With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar.

With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Power Clean from Blocks — published by Forte

With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.

Power Clean from Blocks — published by Forte

Power Jerk pilates:Exercise

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.

Power Jerk — published by Forte

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.

Power Jerk — published by Forte

Power Partials pilates:Exercise

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Power Partials — published by Forte

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position. Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling.

Power Partials — published by Forte

Power Snatch pilates:Exercise

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed.

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.

Power Snatch — published by Forte

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.

Power Snatch — published by Forte

Power Snatch from Blocks pilates:Exercise

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed.

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.

Power Snatch from Blocks — published by Forte

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position. Begin the first pull by driving through the front of the heels, raising the bar from the boxes. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible.

Power Snatch from Blocks — published by Forte

Power Stairs pilates:Exercise

In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.

In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.

Power Stairs — published by Forte

In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box. Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground. As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair. Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

Power Stairs — published by Forte

Preacher Curl pilates:Exercise

To perform this movement you will need a preacher bench and an E-Z bar.

To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.

Preacher Curl — published by Forte

To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.

Preacher Curl — published by Forte

Preacher Hammer Dumbbell Curl pilates:Exercise

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).

Preacher Hammer Dumbbell Curl — published by Forte

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip). As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Preacher Hammer Dumbbell Curl — published by Forte

Press Sit-Up pilates:Exercise

To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.

To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.

Press Sit-Up — published by Forte

To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position. While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles. Lower your upper body back down to the starting position while bringing the barbell back down to your torso.

Press Sit-Up — published by Forte

Prone Manual Hamstring pilates:Exercise

You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.

You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.

Prone Manual Hamstring — published by Forte

You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel. To begin, flex the knee to curl your leg up. Your partner should provide resistance, starting light and increasing the pressure as the movement is completed. Communicate with your partner to monitor appropriate resistance levels. Pause at the top, returning the leg to the starting position as your partner provides resistance going the other direction.

Prone Manual Hamstring — published by Forte

Prowler Sprint pilates:Exercise

Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.

Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.

Prowler Sprint — published by Forte

Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

Prowler Sprint — published by Forte

Pull Through pilates:Exercise

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.

Pull Through — published by Forte

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Pull Through — published by Forte

Pull-Up pilates:Exercise

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

Pull-Up — published by Forte

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Pull-Up — published by Forte

Push Press pilates:Exercise

Push Press targeting Shoulders.

Push Press targeting Shoulders.

Push Press — published by Forte

Get into position for Push Press. Perform Push Press with controlled form.

Push Press — published by Forte

Push Press - Behind the Neck pilates:Exercise

Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.

Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.

Push Press - Behind the Neck — published by Forte

Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path. Using the momentum generated, finish pressing the weight overhead be extending through the arms. Return to the starting position, using your legs to absorb the impact.

Push Press - Behind the Neck — published by Forte

Push-Up pilates:Exercise

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.

Push-Up — published by Forte

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-Up — published by Forte

Pushups (Close and Wide Hand Positions) pilates:Exercise

Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position.

Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.

Pushups (Close and Wide Hand Positions) — published by Forte

Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pushups (Close and Wide Hand Positions) — published by Forte

Push-Ups - Close Triceps Position pilates:Exercise

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.

Push-Ups - Close Triceps Position — published by Forte

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups - Close Triceps Position — published by Forte

Push-Ups With Feet Elevated pilates:Exercise

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.

Push-Ups With Feet Elevated — published by Forte

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

Push-Ups With Feet Elevated — published by Forte

Push-Ups With Feet On An Exercise Ball pilates:Exercise

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.

Push-Ups With Feet On An Exercise Ball — published by Forte

Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. Place your toes on top of an exercise ball. This will allow your body to be elevated. Lower yourself until your chest almost touches the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet On An Exercise Ball — published by Forte

Push Up to Side Plank pilates:Exercise

Get into pushup position on the toes with your hands just outside of shoulder width.

Get into pushup position on the toes with your hands just outside of shoulder width.

Push Up to Side Plank — published by Forte

Get into pushup position on the toes with your hands just outside of shoulder width. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side. Repeat the series, alternating each side, for 10 or more reps.

Push Up to Side Plank — published by Forte

Push-Up Wide pilates:Exercise

With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.

With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.

Push-Up Wide — published by Forte

With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Up Wide — published by Forte

Pyramid pilates:Exercise

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.

Pyramid — published by Forte

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body. Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Pyramid — published by Forte

Quadriceps-SMR pilates:Exercise

Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible.

Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.

Quadriceps-SMR — published by Forte

Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

Quadriceps-SMR — published by Forte

Quad Stretch pilates:Exercise

Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.

Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.

Quad Stretch — published by Forte

Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

Quad Stretch — published by Forte

Quick Leap pilates:Exercise

You will need a box for this exerise.

You will need a box for this exerise.

Quick Leap — published by Forte

You will need a box for this exerise. Begin facing the box standing 1-2 feet from its edge. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

Quick Leap — published by Forte

Rack Delivery pilates:Exercise

This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down.

This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.

Rack Delivery — published by Forte

This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.

Rack Delivery — published by Forte

Rack Pulls pilates:Exercise

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position.

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.

Rack Pulls — published by Forte

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.

Rack Pulls — published by Forte

Rack Pull with Bands pilates:Exercise

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells.

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.

Rack Pull with Bands — published by Forte

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings.

Rack Pull with Bands — published by Forte

Rear Leg Raises pilates:Exercise

Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

Rear Leg Raises — published by Forte

Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Rear Leg Raises — published by Forte

Recumbent Bike pilates:Exercise

To begin, seat yourself on the bike and adjust the seat to your height.

To begin, seat yourself on the bike and adjust the seat to your height.

Recumbent Bike — published by Forte

To begin, seat yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities.

Recumbent Bike — published by Forte

Return Push from Stance pilates:Exercise

You will need a partner for this drill.

You will need a partner for this drill.

Return Push from Stance — published by Forte

You will need a partner for this drill. Begin in an athletic 2 or 3 point stance. At the signal, move into a position to receive the pass from your partner. Catch the medicine ball with both hands and immediately throw it back to your partner. You can modify this drill by running different routes.

Return Push from Stance — published by Forte

Reverse Band Bench Press pilates:Exercise

Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands.

Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.

Reverse Band Bench Press — published by Forte

Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.

Reverse Band Bench Press — published by Forte

Reverse Band Box Squat pilates:Exercise

Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.

Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.

Reverse Band Box Squat — published by Forte

Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position.

Reverse Band Box Squat — published by Forte

Reverse Band Deadlift pilates:Exercise

Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.

Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.

Reverse Band Deadlift — published by Forte

Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.

Reverse Band Deadlift — published by Forte

Reverse Band Power Squat pilates:Exercise

Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.

Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.

Reverse Band Power Squat — published by Forte

Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position.

Reverse Band Power Squat — published by Forte

Reverse Band Sumo Deadlift pilates:Exercise

Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.

Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.

Reverse Band Sumo Deadlift — published by Forte

Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

Reverse Band Sumo Deadlift — published by Forte

Reverse Barbell Curl pilates:Exercise

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.

Reverse Barbell Curl — published by Forte

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the bar back to starting position as your breathe in.

Reverse Barbell Curl — published by Forte

Reverse Barbell Preacher Curls pilates:Exercise

Grab an EZ-bar using a shoulder width and palms down (pronated) grip.

Grab an EZ-bar using a shoulder width and palms down (pronated) grip.

Reverse Barbell Preacher Curls — published by Forte

Grab an EZ-bar using a shoulder width and palms down (pronated) grip. Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position. As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position. As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched. Repeat for the recommended amount of repetitions.

Reverse Barbell Preacher Curls — published by Forte

Reverse Cable Curl pilates:Exercise

Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso.

Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.

Reverse Cable Curl — published by Forte

Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Reverse Cable Curl — published by Forte

Reverse Flyes pilates:Exercise

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).

Reverse Flyes — published by Forte

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling.

Reverse Flyes — published by Forte

Reverse Flyes With External Rotation pilates:Exercise

To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.

To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.

Reverse Flyes With External Rotation — published by Forte

To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.

Reverse Flyes With External Rotation — published by Forte

Reverse Grip Bent-Over Rows pilates:Exercise

Stand erect while holding a barbell with a supinated grip (palms facing up).

Stand erect while holding a barbell with a supinated grip (palms facing up).

Reverse Grip Bent-Over Rows — published by Forte

Stand erect while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights.

Reverse Grip Bent-Over Rows — published by Forte

Reverse Grip Triceps Pushdown pilates:Exercise

Start by setting a bar attachment (straight or e-z) on a high pulley machine.

Start by setting a bar attachment (straight or e-z) on a high pulley machine.

Reverse Grip Triceps Pushdown — published by Forte

Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.

Reverse Grip Triceps Pushdown — published by Forte

Reverse Hyperextension pilates:Exercise

Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.

Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.

Reverse Hyperextension — published by Forte

Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position. To begin the movement, flex the hips, pulling the legs forward. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion. Return by again flexing the hip, pulling the carriage forward as far as you can. Repeat for the desired number of repetitions.

Reverse Hyperextension — published by Forte

Reverse Machine Flyes pilates:Exercise

Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards.

Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.

Reverse Machine Flyes — published by Forte

Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Machine Flyes — published by Forte

Reverse Plate Curls pilates:Exercise

Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side.

Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.

Reverse Plate Curls — published by Forte

Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position. Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the starting position.

Reverse Plate Curls — published by Forte

Reverse Triceps Bench Press pilates:Exercise

Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor.

Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.

Reverse Triceps Bench Press — published by Forte

Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.

Reverse Triceps Bench Press — published by Forte

Rhomboids-SMR pilates:Exercise

Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.

Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.

Rhomboids-SMR — published by Forte

Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.

Rhomboids-SMR — published by Forte

Rickshaw Carry pilates:Exercise

Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame.

Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.

Rickshaw Carry — published by Forte

Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight. Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.

Rickshaw Carry — published by Forte

Rickshaw Deadlift pilates:Exercise

Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.

Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.

Rickshaw Deadlift — published by Forte

Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract. With your feet and your grip set, take a big breath and then lower your hips and flex the knees. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. As the weight comes up, pull your shoulder blades together as you drive your hips forward. Lower the weight by bending at the hips and guiding it to the ground.

Rickshaw Deadlift — published by Forte

Ring Dips pilates:Exercise

Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.

Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.

Ring Dips — published by Forte

Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent. Reverse the motion by extending the elbow, pushing yourself back up into the starting position. Repeat for the desired number of repetitions.

Ring Dips — published by Forte

Rocket Jump pilates:Exercise

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.

Rocket Jump — published by Forte

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Rocket Jump — published by Forte

Rocking Standing Calf Raise pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).

Rocking Standing Calf Raise — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck). Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

Rocking Standing Calf Raise — published by Forte

Rocky Pull-Ups/Pulldowns pilates:Exercise

Grab the pull-up bar with the palms facing forward using a wide grip.

Grab the pull-up bar with the palms facing forward using a wide grip.

Rocky Pull-Ups/Pulldowns — published by Forte

Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.

Rocky Pull-Ups/Pulldowns — published by Forte

Rolling Like a Ball pilates:Exercise

A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.

A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.

Rolling Like a Ball — published by Forte

Sit at front of mat. Bring knees to chest, hold shins. Lift feet off mat, balancing on tailbone. Round spine into C-curve, chin to chest. 1. Maintain tight ball shape. Inhale, roll back to shoulder blades. Exhale, roll up to balance on tailbone. Never roll onto neck or head. Use abdominals, not momentum. Pause at top each time to find balance. Repeat 6-10 times. Place feet down to finish.

Rolling Like a Ball — published by Forte

Romanian Deadlift pilates:Exercise

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width.

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

Romanian Deadlift — published by Forte

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.

Romanian Deadlift — published by Forte

Romanian Deadlift from Deficit pilates:Exercise

Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.

Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.

Romanian Deadlift from Deficit — published by Forte

Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings. Reverse the motion to return to the starting position.

Romanian Deadlift from Deficit — published by Forte

Rope Climb pilates:Exercise

Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.

Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.

Rope Climb — published by Forte

Grab the rope with both hands above your head. Pull down on the rope as you take a small jump. Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest. Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope. To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Rope Climb — published by Forte

Rope Crunch pilates:Exercise

Kneel 1-2 feet in front of a cable system with a rope attached.

Kneel 1-2 feet in front of a cable system with a rope attached.

Rope Crunch — published by Forte

Kneel 1-2 feet in front of a cable system with a rope attached. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down. Pause at the bottom of the motion, and then slowly return to the starting position. These can be done with twists or to the side to hit the obliques.

Rope Crunch — published by Forte

Rope Jumping pilates:Exercise

Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it.

Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.

Rope Jumping — published by Forte

Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation. Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

Rope Jumping — published by Forte

Rope Straight-Arm Pulldown pilates:Exercise

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands.

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.

Rope Straight-Arm Pulldown — published by Forte

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs. Pause at the bottom of the motion, squeezing your lats. Return to the starting position without allowing the weight to fully rest on the stack.

Rope Straight-Arm Pulldown — published by Forte

Round The World Shoulder Stretch pilates:Exercise

Stand up straight with your legs together, holding a bodybar or broomstick.

Stand up straight with your legs together, holding a bodybar or broomstick.

Round The World Shoulder Stretch — published by Forte

Stand up straight with your legs together, holding a bodybar or broomstick. Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out. Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.

Round The World Shoulder Stretch — published by Forte

Rowing Machine pilates:Exercise

Low-impact full-body cardio that warms the posterior chain, legs, and grip. Ideal pre-workout for pull and leg days.

Low-impact full-body cardio that warms the posterior chain, legs, and grip. Ideal pre-workout for pull and leg days.

Rowing Machine — published by Forte

Strap feet into footplates. Grab handle with overhand grip. Sit tall with arms extended. Drive with legs first, then lean back slightly, then pull handle to lower chest. Reverse the sequence to return: arms, body, legs. Keep strokes smooth and controlled at moderate pace.

Rowing Machine — published by Forte

Rowing, Stationary pilates:Exercise

To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable.

To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.

Rowing, Stationary — published by Forte

To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture.

Rowing, Stationary — published by Forte

Runner's Stretch pilates:Exercise

It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.

It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.

Runner's Stretch — published by Forte

It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor. Keep the front heel on the floor (if it lifts up, scoot your other leg further back). Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

Runner's Stretch — published by Forte

Running, Treadmill pilates:Exercise

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run.

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Running, Treadmill — published by Forte

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes.

Running, Treadmill — published by Forte

Russian Twist pilates:Exercise

Rotational core exercise in V-sit position.

Rotational core exercise in V-sit position.

Russian Twist — published by Forte

Sit in V position, hands together. 1. Twist torso to right. Twist to left. Continue alternating. 20-30 total twists.

Russian Twist — published by Forte

Sandbag Load pilates:Exercise

To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.

To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.

Sandbag Load — published by Forte

To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet. Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.

Sandbag Load — published by Forte

Saw pilates:Exercise

A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.

A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.

Saw — published by Forte

Sit tall with legs extended wider than shoulders, feet flexed. Arms reach out to sides at shoulder height, palms down. 1. Inhale, grow tall, twist torso to the right. Exhale, round forward, reaching left pinky past right little toe. "Saw" the toe off with three pulses. Inhale, unwind and sit tall center. Exhale, twist left and reach right pinky past left toe. Continue alternating sides. Repeat 4-6 times each side.

Saw — published by Forte

Scapular Pull-Up pilates:Exercise

Take a pronated grip on a pull-up bar.

Take a pronated grip on a pull-up bar.

Scapular Pull-Up — published by Forte

Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Scapular Pull-Up — published by Forte

Scapular Push-Up pilates:Exercise

Serratus anterior activation. Teaches scapular control that stabilizes the shoulder during all pressing movements.

Serratus anterior activation. Teaches scapular control that stabilizes the shoulder during all pressing movements.

Scapular Push-Up — published by Forte

Start in a high plank position. Arms straight, hands under shoulders. Body in a straight line from head to heels. Without bending your elbows, let your chest sink between your shoulder blades (retraction). Then push the ground away, rounding your upper back and spreading your shoulder blades apart (protraction). The movement is small — only your shoulder blades move.

Scapular Push-Up — published by Forte

Scissor Kick pilates:Exercise

To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.

To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.

Scissor Kick — published by Forte

To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position. Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground. Switch movements by raising your right leg up and lowering your left leg.

Scissor Kick — published by Forte

Scissors Jump pilates:Exercise

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.

Scissors Jump — published by Forte

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

Scissors Jump — published by Forte

Seal pilates:Exercise

A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.

A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.

Seal — published by Forte

Sit on mat, soles of feet together. Thread arms between legs, holding outside of ankles. Round spine, lift feet to balance. 1. Clap feet together 3 times (like a seal!). Roll back to shoulders, clap 3 times. Roll up to balance, clap 3 times. Repeat 6-8 times. Have fun with it!

Seal — published by Forte

Seated Band Hamstring Curl pilates:Exercise

Secure a band close to the ground and place a bench a couple feet away from it.

Secure a band close to the ground and place a bench a couple feet away from it.

Seated Band Hamstring Curl — published by Forte

Secure a band close to the ground and place a bench a couple feet away from it. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position. Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor. Pause at the completion of the movement, and then slowly return to the starting position.

Seated Band Hamstring Curl — published by Forte

Seated Barbell Military Press pilates:Exercise

Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward).

Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.

Seated Barbell Military Press — published by Forte

Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.

Seated Barbell Military Press — published by Forte

Seated Barbell Shoulder Press pilates:Exercise

The Seated Barbell Shoulder Press is a fundamental upper-body strength exercise performed seated with back support. It primarily develops the shoulders and triceps while requiring core and upper-back stability.

The Seated Barbell Shoulder Press is a fundamental upper-body strength exercise performed seated with back support. It primarily develops the shoulders and triceps while requiring core and upper-back stability. The seated setup with back support reduces the lower-body and trunk-stabilisation demand compared to the standing Overhead Press, isolating the shoulder press more cleanly.

Seated Barbell Shoulder Press — published by Forte

Set a barbell at chest height in a squat rack. 2. Sit on a bench with firm back support, feet flat on the floor. 3. Grip the bar just outside shoulder width with a pronated grip (palms facing forward). 4. Unrack the bar by driving it overhead to full arm extension, then carefully lower it to the front of your shoulders, ensuring your wrists are straight and elbows are slightly in front of the bar. 1. Brace your core and squeeze your glutes against the bench. 2.

Seated Barbell Shoulder Press — published by Forte

Seated Barbell Twist pilates:Exercise

Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.

Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.

Seated Barbell Twist — published by Forte

Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction.

Seated Barbell Twist — published by Forte

Seated Bent-Over One-Arm Dumbbell Triceps Extension pilates:Exercise

Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).

Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).

Seated Bent-Over One-Arm Dumbbell Triceps Extension — published by Forte

Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm.

Seated Bent-Over One-Arm Dumbbell Triceps Extension — published by Forte

Seated Bent-Over Rear Delt Raise pilates:Exercise

Place a couple of dumbbells looking forward in front of a flat bench.

Place a couple of dumbbells looking forward in front of a flat bench.

Seated Bent-Over Rear Delt Raise — published by Forte

Place a couple of dumbbells looking forward in front of a flat bench. Sit on the end of the bench with your legs together and the dumbbells behind your calves. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.

Seated Bent-Over Rear Delt Raise — published by Forte

Seated Bent-Over Two-Arm Dumbbell Triceps Extension pilates:Exercise

Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).

Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).

Seated Bent-Over Two-Arm Dumbbell Triceps Extension — published by Forte

Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm.

Seated Bent-Over Two-Arm Dumbbell Triceps Extension — published by Forte

Seated Biceps pilates:Exercise

Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.

Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.

Seated Biceps — published by Forte

Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position. Attempt to flex your elbows, while your partner prevents any actual movement. After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.

Seated Biceps — published by Forte

Seated Cable Rows pilates:Exercise

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other.

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Seated Cable Rows — published by Forte

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs.

Seated Cable Rows — published by Forte

Seated Cable Shoulder Press pilates:Exercise

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees.

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.

Seated Cable Shoulder Press — published by Forte

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow, pressing the handles together above your head. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables. You can also execute this movement with your back off the pad and alternate hands.

Seated Cable Shoulder Press — published by Forte

Seated Calf Raise pilates:Exercise

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.

Seated Calf Raise — published by Forte

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.

Seated Calf Raise — published by Forte

Seated Calf Stretch pilates:Exercise

Sit up straight on an exercise mat.

Sit up straight on an exercise mat.

Seated Calf Stretch — published by Forte

Sit up straight on an exercise mat. Bend one knee and put that foot on the floor to stabilize the torso. Straighten your other leg and flex your ankle. Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.

Seated Calf Stretch — published by Forte

Seated Close-Grip Concentration Barbell Curl pilates:Exercise

Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.

Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.

Seated Close-Grip Concentration Barbell Curl — published by Forte

Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor. Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.

Seated Close-Grip Concentration Barbell Curl — published by Forte

Seated Dumbbell Curl pilates:Exercise

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

Seated Dumbbell Curl — published by Forte

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. This will be your starting position. While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move.

Seated Dumbbell Curl — published by Forte

Seated Dumbbell Inner Biceps Curl pilates:Exercise

Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Seated Dumbbell Inner Biceps Curl — published by Forte

Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips: Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.

Seated Dumbbell Inner Biceps Curl — published by Forte

Seated Dumbbell Palms-Down Wrist Curl pilates:Exercise

Start out by placing two dumbbells on the floor in front of a flat bench.

Start out by placing two dumbbells on the floor in front of a flat bench.

Seated Dumbbell Palms-Down Wrist Curl — published by Forte

Start out by placing two dumbbells on the floor in front of a flat bench. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling.

Seated Dumbbell Palms-Down Wrist Curl — published by Forte

Seated Dumbbell Palms-Up Wrist Curl pilates:Exercise

Start out by placing two dumbbells on the floor in front of a flat bench.

Start out by placing two dumbbells on the floor in front of a flat bench.

Seated Dumbbell Palms-Up Wrist Curl — published by Forte

Start out by placing two dumbbells on the floor in front of a flat bench. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs. Start out by curling your wrist upwards and exhaling. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.

Seated Dumbbell Palms-Up Wrist Curl — published by Forte

Seated Dumbbell Press pilates:Exercise

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.

Seated Dumbbell Press — published by Forte

Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position. As you exhale, push the dumbbells up until they touch at the top. After a second pause, slowly come down back to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Seated Dumbbell Press — published by Forte

Seated Flat Bench Leg Pull-In pilates:Exercise

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench.

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.

Seated Flat Bench Leg Pull-In — published by Forte

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement. After a second pause, go back to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Seated Flat Bench Leg Pull-In — published by Forte

Seated Floor Hamstring Stretch pilates:Exercise

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.

Seated Floor Hamstring Stretch — published by Forte

Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Seated Floor Hamstring Stretch — published by Forte

Seated Front Deltoid pilates:Exercise

Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground.

Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.

Seated Front Deltoid — published by Forte

Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position. Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds. Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

Seated Front Deltoid — published by Forte

Seated Glute pilates:Exercise

In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

Seated Glute — published by Forte

In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Seated Glute — published by Forte

Seated Good Mornings pilates:Exercise

Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps.

Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.

Seated Good Mornings — published by Forte

Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box.

Seated Good Mornings — published by Forte

Seated Hamstring pilates:Exercise

In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

Seated Hamstring — published by Forte

In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Seated Hamstring — published by Forte

Seated Hamstring and Calf Stretch pilates:Exercise

Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.

Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.

Seated Hamstring and Calf Stretch — published by Forte

Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position. Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.

Seated Hamstring and Calf Stretch — published by Forte

Seated Head Harness Neck Resistance pilates:Exercise

Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.

Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.

Seated Head Harness Neck Resistance — published by Forte

Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out. Slowly move your torso forward until it is almost parallel with the floor. Using both hands, securely position the neck strap around your head. Tip: Make sure the weights are still lying on the floor to prevent any strain on the neck. Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor.

Seated Head Harness Neck Resistance — published by Forte

Seated Leg Curl pilates:Exercise

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.

Seated Leg Curl — published by Forte

Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.

Seated Leg Curl — published by Forte

Seated Leg Tucks pilates:Exercise

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench.

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.

Seated Leg Tucks — published by Forte

Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement. After a second pause, go back to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Seated Leg Tucks — published by Forte

Seated One-arm Cable Pulley Rows pilates:Exercise

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

Seated One-arm Cable Pulley Rows — published by Forte

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you.

Seated One-arm Cable Pulley Rows — published by Forte

Seated One-Arm Dumbbell Palms-Down Wrist Curl pilates:Exercise

Sit on a flat bench with a dumbbell in your right hand.

Sit on a flat bench with a dumbbell in your right hand.

Seated One-Arm Dumbbell Palms-Down Wrist Curl — published by Forte

Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale.

Seated One-Arm Dumbbell Palms-Down Wrist Curl — published by Forte

Seated One-Arm Dumbbell Palms-Up Wrist Curl pilates:Exercise

Sit on a flat bench with a dumbbell in your right hand.

Sit on a flat bench with a dumbbell in your right hand.

Seated One-Arm Dumbbell Palms-Up Wrist Curl — published by Forte

Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your right forearm on top of your upper right thigh with your palm up. Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position. Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement. Now curl the dumbbell as high as possible as you contract the forearms and as you exhale.

Seated One-Arm Dumbbell Palms-Up Wrist Curl — published by Forte

Seated Overhead Stretch pilates:Exercise

Sit up straight on an exercise mat.

Sit up straight on an exercise mat.

Seated Overhead Stretch — published by Forte

Sit up straight on an exercise mat. Touch the soles of your feet together with your feet six to eight inches in front of your hips. Place one hand on the floor beside you and your other hand behind your head. Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to 20 seconds, then switch sides.

Seated Overhead Stretch — published by Forte

Seated Palms-Down Barbell Wrist Curl pilates:Exercise

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.

Seated Palms-Down Barbell Wrist Curl — published by Forte

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position. Lower the bar as far as possible while inhaling and keeping a tight grip. Now curl bar up as high as possible while flexing the forearms and exhaling.

Seated Palms-Down Barbell Wrist Curl — published by Forte

Seated Palm-Up Barbell Wrist Curl pilates:Exercise

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

Seated Palm-Up Barbell Wrist Curl — published by Forte

Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position. Lower the bar as far as possible while inhaling and keeping a tight grip. Now curl bar up as high as possible while flexing the forearms and exhaling.

Seated Palm-Up Barbell Wrist Curl — published by Forte

Seated Side Lateral Raise pilates:Exercise

Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.

Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.

Seated Side Lateral Raise — published by Forte

Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

Seated Side Lateral Raise — published by Forte

Seated Triceps Press pilates:Exercise

Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy.

Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.

Seated Triceps Press — published by Forte

Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps.

Seated Triceps Press — published by Forte

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl pilates:Exercise

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl — published by Forte

Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up. Now hold the handle with both hands, palms up, using a shoulder-width grip. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl — published by Forte

See-Saw Press (Alternating Side Press) pilates:Exercise

Grab a dumbbell with each hand and stand up erect.

Grab a dumbbell with each hand and stand up erect.

See-Saw Press (Alternating Side Press) — published by Forte

Grab a dumbbell with each hand and stand up erect. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side.

See-Saw Press (Alternating Side Press) — published by Forte

Shotgun Row pilates:Exercise

Attach a single handle to a low cable.

Attach a single handle to a low cable.

Shotgun Row — published by Forte

Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go. After a brief pause, return to the starting position.

Shotgun Row — published by Forte

Shoulder Circles pilates:Exercise

With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.

With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.

Shoulder Circles — published by Forte

With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

Shoulder Circles — published by Forte

Shoulder Press - With Bands pilates:Exercise

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.

Shoulder Press - With Bands — published by Forte

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position. As you exhale, lift the handles up until your arms are fully extended overhead.

Shoulder Press - With Bands — published by Forte

Shoulder Raise pilates:Exercise

Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

Shoulder Raise — published by Forte

Relax your arms to your sides and raise your shoulders up toward your ears, then back down. Perform Shoulder Raise with controlled form.

Shoulder Raise — published by Forte

Shoulder Stretch pilates:Exercise

Reach your left arm across your body and hold it straight.

Reach your left arm across your body and hold it straight.

Shoulder Stretch — published by Forte

Reach your left arm across your body and hold it straight. Perform Shoulder Stretch with controlled form.

Shoulder Stretch — published by Forte

Side Bridge pilates:Exercise

Side Bridge targeting Core.

Side Bridge targeting Core.

Side Bridge — published by Forte

Get into position for Side Bridge. Perform Side Bridge with controlled form.

Side Bridge — published by Forte

Side Hop-Sprint pilates:Exercise

Stand to the side of a cone or hurdle.

Stand to the side of a cone or hurdle.

Side Hop-Sprint — published by Forte

Stand to the side of a cone or hurdle. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

Side Hop-Sprint — published by Forte

Side Jackknife pilates:Exercise

Side Jackknife targeting Core.

Side Jackknife targeting Core.

Side Jackknife — published by Forte

Get into position for Side Jackknife. Perform Side Jackknife with controlled form.

Side Jackknife — published by Forte

Side Lateral Raise pilates:Exercise

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

Side Lateral Raise — published by Forte

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale.

Side Lateral Raise — published by Forte

Side Laterals to Front Raise pilates:Exercise

In a standing position, hold a pair of dumbbells at your side. This will be your starting position.

In a standing position, hold a pair of dumbbells at your side. This will be your starting position.

Side Laterals to Front Raise — published by Forte

In a standing position, hold a pair of dumbbells at your side. This will be your starting position. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. At the top of the exercise move the weights out in front of you, keeping your arms extended. Lower the weights with a controlled motion. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides. Lower the weights to the starting position.

Side Laterals to Front Raise — published by Forte

Side Leg Raises pilates:Exercise

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.

Side Leg Raises — published by Forte

Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg. Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Side Leg Raises — published by Forte

Side-Lying Floor Stretch pilates:Exercise

First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).

First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).

Side-Lying Floor Stretch — published by Forte

First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright). Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

Side-Lying Floor Stretch — published by Forte

Side Lying Groin Stretch pilates:Exercise

Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.

Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.

Side Lying Groin Stretch — published by Forte

Start off by lying on your right side and bend your right knee in front of you to stabilize the torso. Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder). Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

Side Lying Groin Stretch — published by Forte

Side Neck Stretch pilates:Exercise

Start with your shoulders relaxed, gently tilt your head towards your shoulder.

Start with your shoulders relaxed, gently tilt your head towards your shoulder.

Side Neck Stretch — published by Forte

Start with your shoulders relaxed, gently tilt your head towards your shoulder. Assist stretch with a gentle pull on the side of the head.

Side Neck Stretch — published by Forte

Side Standing Long Jump pilates:Exercise

Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.

Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.

Side Standing Long Jump — published by Forte

Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.

Side Standing Long Jump — published by Forte

Side to Side Box Shuffle pilates:Exercise

Stand to one side of the box with your left foot resting on the middle of it.

Stand to one side of the box with your left foot resting on the middle of it.

Side to Side Box Shuffle — published by Forte

Stand to one side of the box with your left foot resting on the middle of it. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement. Continue shuffling back and forth across the box.

Side to Side Box Shuffle — published by Forte

Side To Side Chins pilates:Exercise

Grab the pull-up bar with the palms facing forward using a wide grip.

Grab the pull-up bar with the palms facing forward using a wide grip.

Side To Side Chins — published by Forte

Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.

Side To Side Chins — published by Forte

Side Wrist Pull pilates:Exercise

This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.

This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.

Side Wrist Pull — published by Forte

This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm. Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.

Side Wrist Pull — published by Forte

Single-Arm Cable Crossover pilates:Exercise

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.

Single-Arm Cable Crossover — published by Forte

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.

Single-Arm Cable Crossover — published by Forte

Single-Arm Linear Jammer pilates:Exercise

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

Single-Arm Linear Jammer — published by Forte

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force. Return to the starting position.

Single-Arm Linear Jammer — published by Forte

Single-Arm Push-Up pilates:Exercise

Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended.

Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.

Single-Arm Push-Up — published by Forte

Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up. Maintain good posture, and place your free hand behind your back. This will be your starting position. Lower yourself by allowing the elbow to flex until you touch the ground. Descend slowly, and reverse direction be extending the arm to return to the starting position.

Single-Arm Push-Up — published by Forte

Single-Cone Sprint Drill pilates:Exercise

This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.

This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.

Single-Cone Sprint Drill — published by Forte

This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action. Rest after three trips around the cone.

Single-Cone Sprint Drill — published by Forte

Single Dumbbell Raise pilates:Exercise

With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.

With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.

Single Dumbbell Raise — published by Forte

With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement. Return to the starting position and repeat for the recommended amount of repetitions.

Single Dumbbell Raise — published by Forte

Single Leg Butt Kick pilates:Exercise

Begin by standing on one leg, with the bent knee raised. This will be your start position.

Begin by standing on one leg, with the bent knee raised. This will be your start position.

Single Leg Butt Kick — published by Forte

Begin by standing on one leg, with the bent knee raised. This will be your start position. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

Single Leg Butt Kick — published by Forte

Single Leg Circles pilates:Exercise

Improves hip mobility and stability while challenging core control. Draw circles with one leg while keeping pelvis stable.

Improves hip mobility and stability while challenging core control. Draw circles with one leg while keeping pelvis stable.

Single Leg Circles — published by Forte

Lie on your back with left leg extended on mat, right leg reaching to ceiling. Arms press into mat by your sides. Anchor pelvis to mat. 1. Point right foot to ceiling. Cross leg slightly over body (toward left shoulder). Circle down, around, and back up to center. Keep circles controlled, not too big. Complete 5 circles in one direction. Reverse for 5 circles. Switch legs and repeat. Keep pelvis completely still throughout.

Single Leg Circles — published by Forte

Single-Leg Glute Bridge pilates:Exercise

Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.

Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.

Single-Leg Glute Bridge — published by Forte

Lie on your back with knees bent, feet flat. Extend one leg straight up toward the ceiling (or hold knee to chest). Drive through the planted heel, squeezing your glute to lift your hips until your body forms a straight line from shoulders to knee. Hold for 1-2 seconds. Lower with control. Complete all reps, then switch legs.

Single-Leg Glute Bridge — published by Forte

Single-Leg High Box Squat pilates:Exercise

Position a box in a rack. Secure a band or rope in place above the box.

Position a box in a rack. Secure a band or rope in place above the box.

Single-Leg High Box Squat — published by Forte

Position a box in a rack. Secure a band or rope in place above the box. Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance . Continue stepping up and down on the same leg before switching to the opposite side.

Single-Leg High Box Squat — published by Forte

Single-Leg Hop Progression pilates:Exercise

Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.

Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.

Single-Leg Hop Progression — published by Forte

Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position. Hop forward, jumping and landing with the same leg over the cone. Use a countermovement jump to hop from cone to cone. At the end, turn around and go back on the other leg.

Single-Leg Hop Progression — published by Forte

Single-Leg Lateral Hop pilates:Exercise

Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.

Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.

Single-Leg Lateral Hop — published by Forte

Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent. To begin, execute a counterjump to hop sideways over the cone. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position. Continue hopping back and forth.

Single-Leg Lateral Hop — published by Forte

Single-Leg Leg Extension pilates:Exercise

Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee.

Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.

Single-Leg Leg Extension — published by Forte

Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities. Maintaining good posture, fully extend one leg, pausing at the top of the motion. Return to the starting position without letting the weight stop, keeping tension on the muscle. Repeat for the desired number of repetitions.

Single-Leg Leg Extension — published by Forte

Single Leg Push-off pilates:Exercise

Stand on the ground with one foot resting on the box, heel close to the edge.

Stand on the ground with one foot resting on the box, heel close to the edge.

Single Leg Push-off — published by Forte

Stand on the ground with one foot resting on the box, heel close to the edge. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee. Land with the same foot on top of the box, returning your other foot back to the start position.

Single Leg Push-off — published by Forte

Single-Leg Stride Jump pilates:Exercise

Stand to the side of a box with your inside foot on top of it, close to the edge.

Stand to the side of a box with your inside foot on top of it, close to the edge.

Single-Leg Stride Jump — published by Forte

Stand to the side of a box with your inside foot on top of it, close to the edge. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward. Land in the same position that you started, using your inside leg to decelerate the impact.

Single-Leg Stride Jump — published by Forte

Single Straight Leg Stretch pilates:Exercise

Third of the Series of Five. Also called Scissors. Stretches hamstrings while maintaining core engagement.

Third of the Series of Five. Also called Scissors. Stretches hamstrings while maintaining core engagement.

Single Straight Leg Stretch — published by Forte

Lie on back, curl head and shoulders up. Extend both legs to ceiling. Hold right calf or ankle with both hands. Lower left leg toward floor. 1. Pull right leg toward you with two pulses. Scissor legs - switch quickly but controlled. Pull left leg toward you with two pulses. Keep both legs as straight as possible. Lower leg hovers above mat (doesn't touch). Keep torso still and stable. Continue alternating for 8-10 reps each side.

Single Straight Leg Stretch — published by Forte

Sit Squats pilates:Exercise

Stand with your feet shoulder width apart. This will be your starting position.

Stand with your feet shoulder width apart. This will be your starting position.

Sit Squats — published by Forte

Stand with your feet shoulder width apart. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

Sit Squats — published by Forte

Sit-Up pilates:Exercise

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

Sit-Up — published by Forte

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.

Sit-Up — published by Forte

Skating pilates:Exercise

Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination.

Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.

Skating — published by Forte

Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury. You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating — speed skate two minutes of every five minutes, using the remaining three minutes to recover.

Skating — published by Forte

Sled Drag - Harness pilates:Exercise

To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.

To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.

Sled Drag - Harness — published by Forte

To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

Sled Drag - Harness — published by Forte

Sledgehammer Swings pilates:Exercise

You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.

You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.

Sledgehammer Swings — published by Forte

You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer. If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head. As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire. Repeat on the other side.

Sledgehammer Swings — published by Forte

Sled Overhead Backward Walk pilates:Exercise

Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.

Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.

Sled Overhead Backward Walk — published by Forte

Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Sled Overhead Backward Walk — published by Forte

Sled Overhead Triceps Extension pilates:Exercise

Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.

Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.

Sled Overhead Triceps Extension — published by Forte

Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load. Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position. Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps. Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

Sled Overhead Triceps Extension — published by Forte

Sled Push pilates:Exercise

Load your pushing sled with the desired weight.

Load your pushing sled with the desired weight.

Sled Push — published by Forte

Load your pushing sled with the desired weight. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Sled Push — published by Forte

Sled Reverse Flye pilates:Exercise

Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.

Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.

Sled Reverse Flye — published by Forte

Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this. Return to the starting position, taking a couple steps back to take the slack out of the line.

Sled Reverse Flye — published by Forte

Sled Row pilates:Exercise

Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.

Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.

Sled Row — published by Forte

Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you. Take a step or two back to get tension in the line and repeat.

Sled Row — published by Forte

Smith Incline Shoulder Raise pilates:Exercise

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended.

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.

Smith Incline Shoulder Raise — published by Forte

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell. Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position. As you breathe out, lift the bar up until your arms are fully extended.

Smith Incline Shoulder Raise — published by Forte

Smith Machine Behind the Back Shrug pilates:Exercise

With the bar at thigh level, load an appropriate weight.

With the bar at thigh level, load an appropriate weight.

Smith Machine Behind the Back Shrug — published by Forte

With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement. After a brief pause return the weight to the starting position. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Behind the Back Shrug — published by Forte

Smith Machine Bench Press pilates:Exercise

Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench.

Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Smith Machine Bench Press — published by Forte

Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest.

Smith Machine Bench Press — published by Forte

Smith Machine Bent Over Row pilates:Exercise

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

Smith Machine Bent Over Row — published by Forte

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.

Smith Machine Bent Over Row — published by Forte

Smith Machine Calf Raise pilates:Exercise

Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height.

Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.

Smith Machine Calf Raise — published by Forte

Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended.

Smith Machine Calf Raise — published by Forte

Smith Machine Close-Grip Bench Press pilates:Exercise

Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench.

Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Smith Machine Close-Grip Bench Press — published by Forte

Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest.

Smith Machine Close-Grip Bench Press — published by Forte

Smith Machine Decline Press pilates:Exercise

Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.

Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.

Smith Machine Decline Press — published by Forte

Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position. Begin the movement by flexing your arms, lowering the bar to your chest. Pause briefly, and then extend your arms to push the weight back to the starting position. After completing the desired number of repetitions, rotate the bar to rack the weight.

Smith Machine Decline Press — published by Forte

Smith Machine Hang Power Clean pilates:Exercise

Position the bar at knee height and load it to an appropriate weight.

Position the bar at knee height and load it to an appropriate weight.

Smith Machine Hang Power Clean — published by Forte

Position the bar at knee height and load it to an appropriate weight. Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position. Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.

Smith Machine Hang Power Clean — published by Forte

Smith Machine Hip Raise pilates:Exercise

Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you.

Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.

Smith Machine Hip Raise — published by Forte

Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position. Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion. After a brief pause, return the hips to the bench. Repeat for the desired number of repetitions.

Smith Machine Hip Raise — published by Forte

Smith Machine Incline Bench Press pilates:Exercise

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended.

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Smith Machine Incline Bench Press — published by Forte

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your upper chest.

Smith Machine Incline Bench Press — published by Forte

Smith Machine Leg Press pilates:Exercise

Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar.

Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.

Smith Machine Leg Press — published by Forte

Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position. Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees. At the top of the motion, pause briefly before returning to the starting position.

Smith Machine Leg Press — published by Forte

Smith Machine One-Arm Upright Row pilates:Exercise

With the bar at thigh level, load an appropriate weight.

With the bar at thigh level, load an appropriate weight.

Smith Machine One-Arm Upright Row — published by Forte

With the bar at thigh level, load an appropriate weight. Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position. Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor. After a brief pause, return the weight to the starting position. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine One-Arm Upright Row — published by Forte

Smith Machine Overhead Shoulder Press pilates:Exercise

To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.

To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.

Smith Machine Overhead Shoulder Press — published by Forte

To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.

Smith Machine Overhead Shoulder Press — published by Forte

Smith Machine Pistol Squat pilates:Exercise

To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.

To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.

Smith Machine Pistol Squat — published by Forte

To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3 Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position. Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.

Smith Machine Pistol Squat — published by Forte

Smith Machine Reverse Calf Raises pilates:Exercise

Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.

Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.

Smith Machine Reverse Calf Raises — published by Forte

Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar. Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance. Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.

Smith Machine Reverse Calf Raises — published by Forte

Smith Machine Squat pilates:Exercise

To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Smith Machine Squat — published by Forte

To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.

Smith Machine Squat — published by Forte

Smith Machine Stiff-Legged Deadlift pilates:Exercise

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart.

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.

Smith Machine Stiff-Legged Deadlift — published by Forte

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.

Smith Machine Stiff-Legged Deadlift — published by Forte

Smith Machine Upright Row pilates:Exercise

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart.

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.

Smith Machine Upright Row — published by Forte

To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up.

Smith Machine Upright Row — published by Forte

Smith Single-Leg Split Squat pilates:Exercise

To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height.

To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Smith Single-Leg Split Squat — published by Forte

To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

Smith Single-Leg Split Squat — published by Forte

Snatch pilates:Exercise

Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.

Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.

Snatch — published by Forte

Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.

Snatch — published by Forte

Snatch Balance pilates:Exercise

Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.

Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.

Snatch Balance — published by Forte

Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Snatch Balance — published by Forte

Snatch Deadlift pilates:Exercise

The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out.

The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.

Snatch Deadlift — published by Forte

The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

Snatch Deadlift — published by Forte

Snatch from Blocks pilates:Exercise

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed.

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.

Snatch from Blocks — published by Forte

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position. Begin the first pull by driving through the front of the heels, raising the bar from the boxes. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible.

Snatch from Blocks — published by Forte

Snatch Pull pilates:Exercise

With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar.

With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Snatch Pull — published by Forte

With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. Next comes the second pull, the main source of acceleration for the pull.

Snatch Pull — published by Forte

Snatch Shrug pilates:Exercise

Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.

Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.

Snatch Shrug — published by Forte

Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Snatch Shrug — published by Forte

Speed Band Overhead Triceps pilates:Exercise

For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.

For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.

Speed Band Overhead Triceps — published by Forte

For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position. To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place. Pause, and then return to the starting position.

Speed Band Overhead Triceps — published by Forte

Speed Box Squat pilates:Exercise

Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.

Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.

Speed Box Squat — published by Forte

Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position. Unrack the bar and position yourself in front of the box.

Speed Box Squat — published by Forte

Speed Squats pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Speed Squats — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

Speed Squats — published by Forte

Spell Caster pilates:Exercise

Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.

Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.

Spell Caster — published by Forte

Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso. Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side. Continue alternating, rotating from one side to the other until the set is complete.

Spell Caster — published by Forte

Spider Crawl pilates:Exercise

Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.

Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.

Spider Crawl — published by Forte

Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible. Return this leg to the starting position and repeat on the opposite side.

Spider Crawl — published by Forte

Spider Curl pilates:Exercise

Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.

Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.

Spider Curl — published by Forte

Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off. Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench. Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.

Spider Curl — published by Forte

Spiderman Lunge with Rotation pilates:Exercise

Deep hip opener combined with thoracic rotation. Targets the exact ranges needed for lunges, squats, and any rotational demands.

Deep hip opener combined with thoracic rotation. Targets the exact ranges needed for lunges, squats, and any rotational demands.

Spiderman Lunge with Rotation — published by Forte

Start in a push-up position. Step your right foot forward to the outside of your right hand into a deep lunge. Drop your left knee slightly. Place your right elbow inside your right knee and sink into the stretch. Then rotate your right arm up toward the ceiling, opening your chest. Follow your hand with your eyes. Hold 2 seconds. Return to push-up position and repeat on the other side.

Spiderman Lunge with Rotation — published by Forte

Spinal Stretch pilates:Exercise

Sit in a chair so your back is straight and your feet planted on the floor.

Sit in a chair so your back is straight and your feet planted on the floor.

Spinal Stretch — published by Forte

Sit in a chair so your back is straight and your feet planted on the floor. Interlace your fingers behind your head, elbows out and your chin down. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee. Return to upright position and then repeat for your other side.

Spinal Stretch — published by Forte

Spine Stretch Forward pilates:Exercise

A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.

A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.

Spine Stretch Forward — published by Forte

Sit tall with legs extended, slightly wider than hip-width. Flex feet. Arms reach forward at shoulder height. Sit on a cushion if hamstrings are tight. 1. Inhale, grow tall through crown of head. Exhale, nod chin and begin to round forward. Peel spine forward one vertebra at a time. Reach past toes, rounding over legs like a letter C. Inhale at the bottom. Exhale, roll back up, restacking spine. Return to tall seated position. Repeat 5-8 times.

Spine Stretch Forward — published by Forte

Spine Twist pilates:Exercise

A seated rotation exercise that improves spinal mobility and stretches the obliques.

A seated rotation exercise that improves spinal mobility and stretches the obliques.

Spine Twist — published by Forte

Sit tall with legs extended together, feet flexed. Arms reach out to sides at shoulder height, palms down. Stack spine tall. 1. Inhale, grow taller. Exhale, twist torso to the right - pulse twice. Inhale, return to center. Exhale, twist to the left - pulse twice. Keep hips completely still. Arms stay in line with shoulders. Repeat 4-6 times each direction.

Spine Twist — published by Forte

Split Clean pilates:Exercise

With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar.

With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.

Split Clean — published by Forte

With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. Next comes the second pull, the main source of acceleration for the clean.

Split Clean — published by Forte

Split Jerk pilates:Exercise

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.

Split Jerk — published by Forte

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.

Split Jerk — published by Forte

Split Jump pilates:Exercise

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.

Split Jump — published by Forte

Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift. As you jump, bring your feet together, and move them back to their initial positions as you land. Absorb the impact by reverting back to the starting position.

Split Jump — published by Forte

Split Snatch pilates:Exercise

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed.

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.

Split Snatch — published by Forte

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.

Split Snatch — published by Forte

Split Squats pilates:Exercise

Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.

Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.

Split Squats — published by Forte

Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so. As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

Split Squats — published by Forte

Split Squat with Dumbbells pilates:Exercise

Position yourself into a staggered stance with the rear foot elevated and front foot forward.

Position yourself into a staggered stance with the rear foot elevated and front foot forward.

Split Squat with Dumbbells — published by Forte

Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Split Squat with Dumbbells — published by Forte

Squat Jerk pilates:Exercise

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.

Squat Jerk — published by Forte

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.

Squat Jerk — published by Forte

Squats - With Bands pilates:Exercise

To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band.

To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.

Squats - With Bands — published by Forte

To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.

Squats - With Bands — published by Forte

Squat-to-Stand pilates:Exercise

Dynamic hamstring and hip mobility drill. Transitions between a toe-touch and a deep squat position, progressively opening the hips.

Dynamic hamstring and hip mobility drill. Transitions between a toe-touch and a deep squat position, progressively opening the hips.

Squat-to-Stand — published by Forte

Stand with feet shoulder-width apart. Bend forward and grab your toes (or ankles). Holding your toes, bend your knees and drop your hips into a deep squat. Push your knees out with your elbows. Lift your chest and hold for 2 seconds. Then straighten your legs back to the toe-touch position while keeping hold of your toes. Repeat.

Squat-to-Stand — published by Forte

Squat with Bands pilates:Exercise

Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.

Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.

Squat with Bands — published by Forte

Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.

Squat with Bands — published by Forte

Squat with Chains pilates:Exercise

To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook.

To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.

Squat with Chains — published by Forte

To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position.

Squat with Chains — published by Forte

Squat with Plate Movers pilates:Exercise

To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.

To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.

Squat with Plate Movers — published by Forte

To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it. Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso. Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.

Squat with Plate Movers — published by Forte

Stairmaster pilates:Exercise

To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run.

To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.

Stairmaster — published by Forte

To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Stairmaster — published by Forte

Standing Alternating Dumbbell Press pilates:Exercise

Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.

Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.

Standing Alternating Dumbbell Press — published by Forte

Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement. After a brief pause, return the weight to the starting position. Repeat for the opposite side, continuing to alternate between arms.

Standing Alternating Dumbbell Press — published by Forte

Standing Barbell Calf Raise pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).

Standing Barbell Calf Raise — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck). Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

Standing Barbell Calf Raise — published by Forte

Standing Barbell Press Behind Neck pilates:Exercise

This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Standing Barbell Press Behind Neck — published by Forte

This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.

Standing Barbell Press Behind Neck — published by Forte

Standing Bent-Over One-Arm Dumbbell Triceps Extension pilates:Exercise

With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.

Standing Bent-Over One-Arm Dumbbell Triceps Extension — published by Forte

With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

Standing Bent-Over One-Arm Dumbbell Triceps Extension — published by Forte

Standing Bent-Over Two-Arm Dumbbell Triceps Extension pilates:Exercise

With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your star

Standing Bent-Over Two-Arm Dumbbell Triceps Extension — published by Forte

With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.

Standing Bent-Over Two-Arm Dumbbell Triceps Extension — published by Forte

Standing Biceps Stretch pilates:Exercise

Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.

Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.

Standing Biceps Stretch — published by Forte

Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward. Raise your arms up and hold until you feel a stretch in your biceps.

Standing Biceps Stretch — published by Forte

Standing Bradford Press pilates:Exercise

Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.

Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.

Standing Bradford Press — published by Forte

Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position. Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head. Lower the bar down to the back of the head until your elbow forms a right angle. Lift the bar back over your head by extending the elbows Lower the bar down to the starting position. Alternate in this manner until you complete the recommended amount of repetitions.

Standing Bradford Press — published by Forte

Standing Cable Chest Press pilates:Exercise

Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.

Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.

Standing Cable Chest Press — published by Forte

Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability. Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position. Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you. Pause at the top of the motion, and return to the starting position.

Standing Cable Chest Press — published by Forte

Standing Cable Lift pilates:Exercise

Connect a standard handle on a tower, and move the cable to the lowest pulley position.

Connect a standard handle on a tower, and move the cable to the lowest pulley position.

Standing Cable Lift — published by Forte

Connect a standard handle on a tower, and move the cable to the lowest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.

Standing Cable Lift — published by Forte

Standing Cable Wood Chop pilates:Exercise

Connect a standard handle to a tower, and move the cable to the highest pulley position.

Connect a standard handle to a tower, and move the cable to the highest pulley position.

Standing Cable Wood Chop — published by Forte

Connect a standard handle to a tower, and move the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.

Standing Cable Wood Chop — published by Forte

Standing Calf Raises pilates:Exercise

Adjust the padded lever of the calf raise machine to fit your height.

Adjust the padded lever of the calf raise machine to fit your height.

Standing Calf Raises — published by Forte

Adjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter.

Standing Calf Raises — published by Forte

Standing Concentration Curl pilates:Exercise

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.

Standing Concentration Curl — published by Forte

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. Lower the dumbbell back to the starting position. Repeat the movement for the prescribed amount of repetitions.

Standing Concentration Curl — published by Forte

Standing Dumbbell Calf Raise pilates:Exercise

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor.

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.

Standing Dumbbell Calf Raise — published by Forte

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.

Standing Dumbbell Calf Raise — published by Forte

Standing Dumbbell Press pilates:Exercise

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.

Standing Dumbbell Press — published by Forte

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head. Pause, and slowly return the weight to the starting position.

Standing Dumbbell Press — published by Forte

Standing Dumbbell Reverse Curl pilates:Exercise

To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.

To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.

Standing Dumbbell Reverse Curl — published by Forte

To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.

Standing Dumbbell Reverse Curl — published by Forte

Standing Dumbbell Straight-Arm Front Delt Raise Above Head pilates:Exercise

Hold the dumbbells in front of your thighs, palms facing your thighs.

Hold the dumbbells in front of your thighs, palms facing your thighs.

Standing Dumbbell Straight-Arm Front Delt Raise Above Head — published by Forte

Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale. Slowly return to the starting position using the same path as you inhale. Repeat for the recommended amount of repetitions.

Standing Dumbbell Straight-Arm Front Delt Raise Above Head — published by Forte

Standing Dumbbell Triceps Extension pilates:Exercise

To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

Standing Dumbbell Triceps Extension — published by Forte

To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.

Standing Dumbbell Triceps Extension — published by Forte

Standing Dumbbell Upright Row pilates:Exercise

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs.

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Standing Dumbbell Upright Row — published by Forte

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion.

Standing Dumbbell Upright Row — published by Forte

Standing Elevated Quad Stretch pilates:Exercise

Start by standing with your back about two to three feet away from a bench or step.

Start by standing with your back about two to three feet away from a bench or step.

Standing Elevated Quad Stretch — published by Forte

Start by standing with your back about two to three feet away from a bench or step. Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable. Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.

Standing Elevated Quad Stretch — published by Forte

Standing Front Barbell Raise Over Head pilates:Exercise

To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.

To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.

Standing Front Barbell Raise Over Head — published by Forte

To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Standing Front Barbell Raise Over Head — published by Forte

Standing Gastrocnemius Calf Stretch pilates:Exercise

Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.

Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.

Standing Gastrocnemius Calf Stretch — published by Forte

Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight. Support your weight on your left leg and place your left hand on your left thigh. Pull your right toes toward your knee until you feel a stretch in your calf.

Standing Gastrocnemius Calf Stretch — published by Forte

Standing Hamstring and Calf Stretch pilates:Exercise

Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.

Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.

Standing Hamstring and Calf Stretch — published by Forte

Being by looping a belt, band, or rope around one foot. While standing, place that foot forward. Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward. Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.

Standing Hamstring and Calf Stretch — published by Forte

Standing Hip Circles pilates:Exercise

Begin standing on one leg, holding to a vertical support.

Begin standing on one leg, holding to a vertical support.

Standing Hip Circles — published by Forte

Begin standing on one leg, holding to a vertical support. Raise the unsupported knee to 90 degrees. This will be your starting position. Open the hip as far as possible, attempting to make a big circle with your knee. Perform this movement slowly for a number of repetitions, and repeat on the other side.

Standing Hip Circles — published by Forte

Standing Hip Flexors pilates:Exercise

Stand up straight with the spine vertical, the left foot slightly in front of the right.

Stand up straight with the spine vertical, the left foot slightly in front of the right.

Standing Hip Flexors — published by Forte

Stand up straight with the spine vertical, the left foot slightly in front of the right. Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

Standing Hip Flexors — published by Forte

Standing Inner-Biceps Curl pilates:Exercise

Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.

Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.

Standing Inner-Biceps Curl — published by Forte

Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Only the forearms should move.

Standing Inner-Biceps Curl — published by Forte

Standing Lateral Stretch pilates:Exercise

Take a slightly wider than hip distance stance with your knees slightly bent.

Take a slightly wider than hip distance stance with your knees slightly bent.

Standing Lateral Stretch — published by Forte

Take a slightly wider than hip distance stance with your knees slightly bent. Place your right hand on your right hip to support the spine. Raise your left arm in a vertical line and place your left hand behind your head. Keep it there as you incline your torso to the right. Keep your weight evenly distributed between both legs (don't lean into your left hip). Switch sides.

Standing Lateral Stretch — published by Forte

Standing Leg Curl pilates:Exercise

Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of…

Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.

Standing Leg Curl — published by Forte

Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.

Standing Leg Curl — published by Forte

Standing Long Jump pilates:Exercise

This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.

This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.

Standing Long Jump — published by Forte

This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can. Attempt to land with your feet out in front you, reaching as far as possible with your legs. Measure the distance from your landing point to the starting point and track results.

Standing Long Jump — published by Forte

Standing Low-Pulley Deltoid Raise pilates:Exercise

Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you.

Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.

Standing Low-Pulley Deltoid Raise — published by Forte

Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.

Standing Low-Pulley Deltoid Raise — published by Forte

Standing Low-Pulley One-Arm Triceps Extension pilates:Exercise

Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended.

Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.

Standing Low-Pulley One-Arm Triceps Extension — published by Forte

Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.

Standing Low-Pulley One-Arm Triceps Extension — published by Forte

Standing Military Press pilates:Exercise

Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip.

Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.

Standing Military Press — published by Forte

Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.

Standing Military Press — published by Forte

Standing Olympic Plate Hand Squeeze pilates:Exercise

To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.

To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.

Standing Olympic Plate Hand Squeeze — published by Forte

To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates. Now raise the plates back to the starting position as you exhale by closing your hands. Repeat for the recommended amount of repetitions prescribed in your program.

Standing Olympic Plate Hand Squeeze — published by Forte

Standing One-Arm Cable Curl pilates:Exercise

Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.

Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.

Standing One-Arm Cable Curl — published by Forte

Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance. Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. Tip: Only the forearm should move.

Standing One-Arm Cable Curl — published by Forte

Standing One-Arm Dumbbell Curl Over Incline Bench pilates:Exercise

Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.

Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.

Standing One-Arm Dumbbell Curl Over Incline Bench — published by Forte

Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position. While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move.

Standing One-Arm Dumbbell Curl Over Incline Bench — published by Forte

Standing One-Arm Dumbbell Triceps Extension pilates:Exercise

To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head.

To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.

Standing One-Arm Dumbbell Triceps Extension — published by Forte

To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head. This will be your starting position. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep.

Standing One-Arm Dumbbell Triceps Extension — published by Forte

Standing Overhead Barbell Triceps Extension pilates:Exercise

To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.

To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.

Standing Overhead Barbell Triceps Extension — published by Forte

To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart. Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position. Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.

Standing Overhead Barbell Triceps Extension — published by Forte

Standing Palm-In One-Arm Dumbbell Press pilates:Exercise

Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.

Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.

Standing Palm-In One-Arm Dumbbell Press — published by Forte

Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.

Standing Palm-In One-Arm Dumbbell Press — published by Forte

Standing Palms-In Dumbbell Press pilates:Exercise

Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other.

Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.

Standing Palms-In Dumbbell Press — published by Forte

Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended. While inhaling lower the weights down until your arm is at a 90 degree angle again. Repeat for the recommended amount of repetitions.

Standing Palms-In Dumbbell Press — published by Forte

Standing Palms-Up Barbell Behind The Back Wrist Curl pilates:Exercise

Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.

Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.

Standing Palms-Up Barbell Behind The Back Wrist Curl — published by Forte

Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.

Standing Palms-Up Barbell Behind The Back Wrist Curl — published by Forte

Standing Pelvic Tilt pilates:Exercise

Start off with your feet hip-distance apart.

Start off with your feet hip-distance apart.

Standing Pelvic Tilt — published by Forte

Start off with your feet hip-distance apart. Bend your knees slightly to keep them soft and springy. You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

Standing Pelvic Tilt — published by Forte

Standing Roll Down pilates:Exercise

Standing forward fold articulating through spine.

Standing forward fold articulating through spine.

Standing Roll Down — published by Forte

Stand tall, feet hip-width apart. 1. Nod chin, roll down through spine. Let arms hang, relax head. Bend knees if needed. Roll up one vertebra at a time. Repeat 3-5 times.

Standing Roll Down — published by Forte

Standing Rope Crunch pilates:Exercise

Attach a rope to a high pulley and select an appropriate weight.

Attach a rope to a high pulley and select an appropriate weight.

Standing Rope Crunch — published by Forte

Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far as you can. Hold the peak contraction for a moment before returning to the starting position.

Standing Rope Crunch — published by Forte

Standing Soleus And Achilles Stretch pilates:Exercise

Stand with your feet hip-distance apart, one foot slightly in front of the other.

Stand with your feet hip-distance apart, one foot slightly in front of the other.

Standing Soleus And Achilles Stretch — published by Forte

Stand with your feet hip-distance apart, one foot slightly in front of the other. Bend both knees, keeping your back heel on the floor. Switch sides.

Standing Soleus And Achilles Stretch — published by Forte

Standing Toe Touches pilates:Exercise

Stand with some space in front and behind you.

Stand with some space in front and behind you.

Standing Toe Touches — published by Forte

Stand with some space in front and behind you. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.

Standing Toe Touches — published by Forte

Standing Towel Triceps Extension pilates:Exercise

To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands.

To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.

Standing Towel Triceps Extension — published by Forte

To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position. Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.

Standing Towel Triceps Extension — published by Forte

Standing Two-Arm Overhead Throw pilates:Exercise

Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.

Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.

Standing Two-Arm Overhead Throw — published by Forte

Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Standing Two-Arm Overhead Throw — published by Forte

Star Jump pilates:Exercise

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.

Star Jump — published by Forte

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body. As you land, bring your limbs back in and absorb your impact through the legs.

Star Jump — published by Forte

Step Mill pilates:Exercise

To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run.

To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.

Step Mill — published by Forte

To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall. Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned.

Step Mill — published by Forte

Step-up with Knee Raise pilates:Exercise

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.

Step-up with Knee Raise — published by Forte

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Step-up with Knee Raise — published by Forte

Stiff Leg Barbell Good Morning pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Stiff Leg Barbell Good Morning — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance.

Stiff Leg Barbell Good Morning — published by Forte

Stiff-Legged Barbell Deadlift pilates:Exercise

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.

Stiff-Legged Barbell Deadlift — published by Forte

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.

Stiff-Legged Barbell Deadlift — published by Forte

Stiff-Legged Dumbbell Deadlift pilates:Exercise

Grasp a couple of dumbbells holding them by your side at arm's length.

Grasp a couple of dumbbells holding them by your side at arm's length.

Stiff-Legged Dumbbell Deadlift — published by Forte

Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings.

Stiff-Legged Dumbbell Deadlift — published by Forte

Stomach Vacuum pilates:Exercise

To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.

To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.

Stomach Vacuum — published by Forte

To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.

Stomach Vacuum — published by Forte

Straight-Arm Dumbbell Pullover pilates:Exercise

Place a dumbbell standing up on a flat bench.

Place a dumbbell standing up on a flat bench.

Straight-Arm Dumbbell Pullover — published by Forte

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.

Straight-Arm Dumbbell Pullover — published by Forte

Straight-Arm Pulldown pilates:Exercise

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.

Straight-Arm Pulldown — published by Forte

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.

Straight-Arm Pulldown — published by Forte

Straight Bar Bench Mid Rows pilates:Exercise

Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.

Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.

Straight Bar Bench Mid Rows — published by Forte

Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Straight Bar Bench Mid Rows — published by Forte

Straight Raises on Incline Bench pilates:Exercise

Place a bar on the ground behind the head of an incline bench.

Place a bar on the ground behind the head of an incline bench.

Straight Raises on Incline Bench — published by Forte

Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position. To begin, raise the barbell out in front of your head while keeping your arms extended. Return to the starting position.

Straight Raises on Incline Bench — published by Forte

Stride Jump Crossover pilates:Exercise

Stand to the side of a box with your inside foot on top of it, close to the edge.

Stand to the side of a box with your inside foot on top of it, close to the edge.

Stride Jump Crossover — published by Forte

Stand to the side of a box with your inside foot on top of it, close to the edge. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box. Repeat the movement, crossing back over to the other side.

Stride Jump Crossover — published by Forte

Sumo Deadlift pilates:Exercise

Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar.

Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

Sumo Deadlift — published by Forte

Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet.

Sumo Deadlift — published by Forte

Sumo Deadlift with Bands pilates:Exercise

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.

Sumo Deadlift with Bands — published by Forte

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.

Sumo Deadlift with Bands — published by Forte

Sumo Deadlift with Chains pilates:Exercise

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.

Sumo Deadlift with Chains — published by Forte

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.

Sumo Deadlift with Chains — published by Forte

Superman pilates:Exercise

Full back chain activation with arms extended.

Full back chain activation with arms extended.

Superman — published by Forte

Lie face down, arms extended overhead. 1. Lift arms, chest, and legs off mat. Squeeze glutes. Hold 5-10 seconds. Lower and repeat 10 times.

Superman — published by Forte

Supine Chest Throw pilates:Exercise

This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.

This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.

Supine Chest Throw — published by Forte

This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent. Begin with the ball on your chest, held with both hands on the bottom. Explode up, extending through the elbow to throw the ball directly above you as high as possible. Catch the ball with both hands as it comes down.

Supine Chest Throw — published by Forte

Supine One-Arm Overhead Throw pilates:Exercise

Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.

Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.

Supine One-Arm Overhead Throw — published by Forte

Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance. The ball can be thrown to a partner or bounced off of a wall.

Supine One-Arm Overhead Throw — published by Forte

Supine Twist pilates:Exercise

Gentle spinal rotation while lying on back.

Gentle spinal rotation while lying on back.

Supine Twist — published by Forte

Lie on back, arms in T position. 1. Draw knees to chest. Drop knees to right, look left. Hold 30-60 seconds. Switch sides.

Supine Twist — published by Forte

Supine Two-Arm Overhead Throw pilates:Exercise

Lay on the ground on your back with your knees bent.

Lay on the ground on your back with your knees bent.

Supine Two-Arm Overhead Throw — published by Forte

Lay on the ground on your back with your knees bent. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance. The ball can be thrown to a partner or bounced off of a wall.

Supine Two-Arm Overhead Throw — published by Forte

Suspended Fallout pilates:Exercise

Adjust the straps so the handles are at an appropriate height, below waist level.

Adjust the straps so the handles are at an appropriate height, below waist level.

Suspended Fallout — published by Forte

Adjust the straps so the handles are at an appropriate height, below waist level. Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position. Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head. Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.

Suspended Fallout — published by Forte

Suspended Push-Up pilates:Exercise

Anchor your suspension straps securely to the top of a rack or other object.

Anchor your suspension straps securely to the top of a rack or other object.

Suspended Push-Up — published by Forte

Anchor your suspension straps securely to the top of a rack or other object. Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture. Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex. Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Suspended Push-Up — published by Forte

Suspended Reverse Crunch pilates:Exercise

Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.

Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.

Suspended Reverse Crunch — published by Forte

Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack. Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position. Begin the movement by flexing the knees and hips, drawing the knees to your torso. As you do so, anteriorly tilt your pelvis, allowing your spine to flex. At the top of the controlled motion, return to the starting position.

Suspended Reverse Crunch — published by Forte

Suspended Row pilates:Exercise

Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.

Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position.

Suspended Row — published by Forte

Suspend your straps at around chest height. Take a handle in each hand and lean back. Keep your body erect and your head and chest up. Your arms should be fully extended. This will be your starting position. Begin by flexing the elbow to initiate the movement. Protract your shoulder blades as you do so. At the completion of the motion pause, and then return to the starting position.

Suspended Row — published by Forte

Suspended Split Squat pilates:Exercise

Suspend your straps so the handles are 18-30 inches from the floor.

Suspend your straps so the handles are 18-30 inches from the floor.

Suspended Split Squat — published by Forte

Suspend your straps so the handles are 18-30 inches from the floor. Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position. Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise. At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.

Suspended Split Squat — published by Forte

Svend Press pilates:Exercise

Begin in a standing position.

Begin in a standing position.

Svend Press — published by Forte

Begin in a standing position. Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position. Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion. Pause at the top of the motion, and then slowly return to the starting position.

Svend Press — published by Forte

Tate Press pilates:Exercise

Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.

Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.

Tate Press — published by Forte

Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.

Tate Press — published by Forte

T-Bar Row with Handle pilates:Exercise

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

T-Bar Row with Handle — published by Forte

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement. After a brief pause, return to the starting position.

T-Bar Row with Handle — published by Forte

Teaser pilates:Exercise

The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.

The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.

Teaser — published by Forte

Lie on back, legs extended to 45 degrees (or tabletop for prep). Arms reach overhead. 1. Inhale to prepare. Exhale, roll up reaching arms toward toes. Balance in V position - arms parallel to legs. Hold for a breath. Inhale at top. Exhale, roll down with control, arms overhead. Repeat 3-5 times.

Teaser — published by Forte

The Straddle pilates:Exercise

Begin in a seated, upright position. Start by extending your legs in front of you in a V.

Begin in a seated, upright position. Start by extending your legs in front of you in a V.

The Straddle — published by Forte

Begin in a seated, upright position. Start by extending your legs in front of you in a V. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

The Straddle — published by Forte

Thigh Abductor pilates:Exercise

To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary.

To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

Thigh Abductor — published by Forte

To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.

Thigh Abductor — published by Forte

Thigh Adductor pilates:Exercise

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side.

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.

Thigh Adductor — published by Forte

To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them towards each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in.

Thigh Adductor — published by Forte

Thoracic Rotation (Open Book) pilates:Exercise

Thoracic spine rotation drill. Unlocks upper back rotation that is critical for pressing, pulling, and any overhead movement.

Thoracic spine rotation drill. Unlocks upper back rotation that is critical for pressing, pulling, and any overhead movement.

Thoracic Rotation (Open Book) — published by Forte

Lie on your side with knees bent at 90 degrees, stacked on top of each other. Arms extended in front at chest height, palms together. Keeping your knees together and pinned down, open your top arm like a book, rotating through your upper back until your arm reaches (or approaches) the floor on the other side. Follow your hand with your eyes. Hold 2-3 seconds. Return slowly. Complete all reps, then switch sides.

Thoracic Rotation (Open Book) — published by Forte

Thread the Needle pilates:Exercise

Gentle twist that opens thoracic spine and stretches shoulders.

Gentle twist that opens thoracic spine and stretches shoulders.

Thread the Needle — published by Forte

Start on all fours. 1. Reach right arm under body toward left. Lower right shoulder and ear to mat. Left arm can extend overhead. Hold 30 seconds each side.

Thread the Needle — published by Forte

Tire Flip pilates:Exercise

Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.

Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.

Tire Flip — published by Forte

Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Tire Flip — published by Forte

Toe Touchers pilates:Exercise

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

Toe Touchers — published by Forte

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor. Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.

Toe Touchers — published by Forte

Torso Rotation pilates:Exercise

Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.

Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.

Torso Rotation — published by Forte

Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position. Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.

Torso Rotation — published by Forte

Trail Running/Walking pilates:Exercise

Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes.

Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.

Trail Running/Walking — published by Forte

Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling. A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.

Trail Running/Walking — published by Forte

Trap Bar Deadlift pilates:Exercise

For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.

For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.

Trap Bar Deadlift — published by Forte

For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles. Lower your hips, look forward with your head and keep your chest up. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times. At the completion of the movement, lower the weight back to the ground under control.

Trap Bar Deadlift — published by Forte

Tricep Dumbbell Kickback pilates:Exercise

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up.

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.

Tricep Dumbbell Kickback — published by Forte

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.

Tricep Dumbbell Kickback — published by Forte

Tricep Side Stretch pilates:Exercise

Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

Tricep Side Stretch — published by Forte

Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm. Perform Tricep Side Stretch with controlled form.

Tricep Side Stretch — published by Forte

Triceps Overhead Extension with Rope pilates:Exercise

Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.

Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.

Triceps Overhead Extension with Rope — published by Forte

Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position. To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.

Triceps Overhead Extension with Rope — published by Forte

Triceps Pushdown pilates:Exercise

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

Triceps Pushdown — published by Forte

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor.

Triceps Pushdown — published by Forte

Triceps Pushdown - Rope Attachment pilates:Exercise

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).

Triceps Pushdown - Rope Attachment — published by Forte

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor.

Triceps Pushdown - Rope Attachment — published by Forte

Triceps Pushdown - V-Bar Attachment pilates:Exercise

Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

Triceps Pushdown - V-Bar Attachment — published by Forte

Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor.

Triceps Pushdown - V-Bar Attachment — published by Forte

Triceps Stretch pilates:Exercise

Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Triceps Stretch — published by Forte

Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides. Perform Triceps Stretch with controlled form.

Triceps Stretch — published by Forte

Tuck Crunch pilates:Exercise

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.

Tuck Crunch — published by Forte

To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs. Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.

Tuck Crunch — published by Forte

Two-Arm Dumbbell Preacher Curl pilates:Exercise

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

Two-Arm Dumbbell Preacher Curl — published by Forte

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

Two-Arm Dumbbell Preacher Curl — published by Forte

Two-Arm Kettlebell Clean pilates:Exercise

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.

Two-Arm Kettlebell Clean — published by Forte

Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so. Lower the kettlebells back to the starting position and repeat.

Two-Arm Kettlebell Clean — published by Forte

Two-Arm Kettlebell Jerk pilates:Exercise

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

Two-Arm Kettlebell Jerk — published by Forte

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise. Perform Two-Arm Kettlebell Jerk with controlled form.

Two-Arm Kettlebell Jerk — published by Forte

Two-Arm Kettlebell Military Press pilates:Exercise

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.

Two-Arm Kettlebell Military Press — published by Forte

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.

Two-Arm Kettlebell Military Press — published by Forte

Two-Arm Kettlebell Row pilates:Exercise

Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.

Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.

Two-Arm Kettlebell Row — published by Forte

Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

Two-Arm Kettlebell Row — published by Forte

Underhand Cable Pulldowns pilates:Exercise

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Underhand Cable Pulldowns — published by Forte

Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

Underhand Cable Pulldowns — published by Forte

Upper Back-Leg Grab pilates:Exercise

While seated, bend forward to hug your thighs from underneath with both arms.

While seated, bend forward to hug your thighs from underneath with both arms.

Upper Back-Leg Grab — published by Forte

While seated, bend forward to hug your thighs from underneath with both arms. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

Upper Back-Leg Grab — published by Forte

Upper Back Stretch pilates:Exercise

Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

Upper Back Stretch — published by Forte

Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward. Perform Upper Back Stretch with controlled form.

Upper Back Stretch — published by Forte

Upright Barbell Row pilates:Exercise

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight.

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.

Upright Barbell Row — published by Forte

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms.

Upright Barbell Row — published by Forte

Upright Cable Row pilates:Exercise

Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs.

Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Upright Cable Row — published by Forte

Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion.

Upright Cable Row — published by Forte

Upright Row - With Bands pilates:Exercise

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs.

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Upright Row - With Bands — published by Forte

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion.

Upright Row - With Bands — published by Forte

Upward Stretch pilates:Exercise

Extend both hands straight above your head, palms touching.

Extend both hands straight above your head, palms touching.

Upward Stretch — published by Forte

Extend both hands straight above your head, palms touching. Slowly push your hands up and back, keeping your back straight.

Upward Stretch — published by Forte

V-Bar Pulldown pilates:Exercise

Sit down on a pull-down machine with a V-Bar attached to the top pulley.

Sit down on a pull-down machine with a V-Bar attached to the top pulley.

V-Bar Pulldown — published by Forte

Sit down on a pull-down machine with a V-Bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position. Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.

V-Bar Pulldown — published by Forte

V-Bar Pullup pilates:Exercise

Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles).

Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.

V-Bar Pullup — published by Forte

Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.

V-Bar Pullup — published by Forte

Vertical Swing pilates:Exercise

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.

Vertical Swing — published by Forte

Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Vertical Swing — published by Forte

Walking, Treadmill pilates:Exercise

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run.

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

Walking, Treadmill — published by Forte

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one.

Walking, Treadmill — published by Forte

Wall Ankle Mobilization pilates:Exercise

Ankle dorsiflexion drill. Directly improves squat depth and lunge mechanics by unlocking the ankle range most people lack.

Ankle dorsiflexion drill. Directly improves squat depth and lunge mechanics by unlocking the ankle range most people lack.

Wall Ankle Mobilization — published by Forte

Face a wall. Place one foot about 4-5 inches from the wall. Back foot stepped behind for balance. Drive your front knee forward toward the wall, keeping your heel on the ground. Touch the wall with your knee, then return. If your knee easily reaches the wall, move your foot back slightly. Each rep: drive knee forward, touch wall, return.

Wall Ankle Mobilization — published by Forte

Warrior III pilates:Exercise

Single leg balance with horizontal body.

Single leg balance with horizontal body.

Warrior III — published by Forte

Stand at front of mat. 1. Hinge forward from hips. Extend one leg back. Arms forward or by sides. Hold 30 seconds each side.

Warrior III — published by Forte

Weighted Ball Hyperextension pilates:Exercise

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced.

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.

Weighted Ball Hyperextension — published by Forte

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position. Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement. Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling. Repeat for the recommended amount of repetitions prescribed in your program.

Weighted Ball Hyperextension — published by Forte

Weighted Ball Side Bend pilates:Exercise

To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.

To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.

Weighted Ball Side Bend — published by Forte

To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.

Weighted Ball Side Bend — published by Forte

Weighted Bench Dip pilates:Exercise

For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width.

For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.

Weighted Bench Dip — published by Forte

For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended. The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap.

Weighted Bench Dip — published by Forte

Weighted Crunches pilates:Exercise

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

Weighted Crunches — published by Forte

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor. At the top of the movement, flex your abdominals and hold for a brief pause. Then inhale and slowly lower yourself back down to the starting position.

Weighted Crunches — published by Forte

Weighted Jump Squat pilates:Exercise

Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.

Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.

Weighted Jump Squat — published by Forte

Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise. The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position. Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.

Weighted Jump Squat — published by Forte

Weighted Pull Ups pilates:Exercise

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width.

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.

Weighted Pull Ups — published by Forte

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position. Now, exhale and pull your torso up until your head is above your hands.

Weighted Pull Ups — published by Forte

Weighted Sissy Squat pilates:Exercise

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.

Weighted Sissy Squat — published by Forte

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position. As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second. After your one second hold, use your thigh muscles to bring your torso back up to the starting position.

Weighted Sissy Squat — published by Forte

Weighted Sit-Ups - With Bands pilates:Exercise

Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.

Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.

Weighted Sit-Ups - With Bands — published by Forte

Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.

Weighted Sit-Ups - With Bands — published by Forte

Weighted Squat pilates:Exercise

Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.

Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.

Weighted Squat — published by Forte

Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out. Once you are standing straight up with the weight hanging in between your legs, position your arms so that they are fully extended to the side of your body. This is the starting position. Begin by bending the knees as you maintain a straight posture with the head up.

Weighted Squat — published by Forte

Wide-Grip Barbell Bench Press pilates:Exercise

Lie back on a flat bench with feet firm on the floor.

Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.

Wide-Grip Barbell Bench Press — published by Forte

Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.

Wide-Grip Barbell Bench Press — published by Forte

Wide-Grip Decline Barbell Bench Press pilates:Exercise

Lie back on a decline bench with the feet securely locked at the front of the bench.

Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.

Wide-Grip Decline Barbell Bench Press — published by Forte

Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your lower chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.

Wide-Grip Decline Barbell Bench Press — published by Forte

Wide-Grip Decline Barbell Pullover pilates:Exercise

Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise.

Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.

Wide-Grip Decline Barbell Pullover — published by Forte

Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor.

Wide-Grip Decline Barbell Pullover — published by Forte

Wide-Grip Lat Pulldown pilates:Exercise

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Wide-Grip Lat Pulldown — published by Forte

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

Wide-Grip Lat Pulldown — published by Forte

Wide-Grip Pulldown Behind The Neck pilates:Exercise

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Wide-Grip Pulldown Behind The Neck — published by Forte

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

Wide-Grip Pulldown Behind The Neck — published by Forte

Wide-Grip Rear Pull-Up pilates:Exercise

Grab the pull-up bar with the palms facing forward using a wide grip.

Grab the pull-up bar with the palms facing forward using a wide grip.

Wide-Grip Rear Pull-Up — published by Forte

Grab the pull-up bar with the palms facing forward using a wide grip. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.

Wide-Grip Rear Pull-Up — published by Forte

Wide-Grip Standing Barbell Curl pilates:Exercise

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.

Wide-Grip Standing Barbell Curl — published by Forte

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

Wide-Grip Standing Barbell Curl — published by Forte

Wide Stance Barbell Squat pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Wide Stance Barbell Squat — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out.

Wide Stance Barbell Squat — published by Forte

Wide Stance Stiff Legs pilates:Exercise

Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up.

Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.

Wide Stance Stiff Legs — published by Forte

Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

Wide Stance Stiff Legs — published by Forte

Windmills pilates:Exercise

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

Windmills — published by Forte

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position. Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand. Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Windmills — published by Forte

Wind Sprints pilates:Exercise

Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

Wind Sprints — published by Forte

Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position. Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3 Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible. Continue alternating between legs until the set is complete.

Wind Sprints — published by Forte

World's Greatest Stretch pilates:Exercise

The gold standard dynamic stretch. Hits hip flexors, thoracic spine, hamstrings, and adductors in one flowing movement. If you only do one mobility drill, do this one.

The gold standard dynamic stretch. Hits hip flexors, thoracic spine, hamstrings, and adductors in one flowing movement. If you only do one mobility drill, do this one.

World's Greatest Stretch — published by Forte

Start standing. Step forward into a deep lunge with your right foot. Place your left hand on the floor inside your right foot. Rotate your right arm up toward the ceiling, opening your chest. Follow your hand with your eyes. Hold 2-3 seconds. Return hand to floor. Straighten your front leg for a hamstring stretch. Return to lunge. Step forward and repeat on the other side.

World's Greatest Stretch — published by Forte

World's Greatest Stretch pilates:Exercise

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground.

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.

World's Greatest Stretch — published by Forte

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot.

World's Greatest Stretch — published by Forte

Wrist Circles pilates:Exercise

Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders.

Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.

Wrist Circles — published by Forte

Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position. Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.

Wrist Circles — published by Forte

Wrist Roller pilates:Exercise

To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.

To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.

Wrist Roller — published by Forte

To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart. Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position. Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.

Wrist Roller — published by Forte

Wrist Rotations with Straight Bar pilates:Exercise

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.

Wrist Rotations with Straight Bar — published by Forte

Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position. Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure. Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

Wrist Rotations with Straight Bar — published by Forte

Yoke Walk pilates:Exercise

The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.

The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.

Yoke Walk — published by Forte

The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects. Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels. Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

Yoke Walk — published by Forte

Zercher Squats pilates:Exercise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.

Zercher Squats — published by Forte

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm. Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.

Zercher Squats — published by Forte

Zottman Curl pilates:Exercise

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Zottman Curl — published by Forte

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Zottman Curl — published by Forte

Zottman Preacher Curl pilates:Exercise

Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed.

Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.

Zottman Preacher Curl — published by Forte

Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.

Zottman Preacher Curl — published by Forte

The Female Athlete’s Blueprint: Mastering Performance-Based Strength and Conditioning pilates:Article

Bottom line: Reaching peak physical performance requires moving away from simple fitness models that focus only on how you look.

Bottom line: Reaching peak physical performance requires moving away from simple fitness models that focus only on how you look. Strength training for women is frequently presented through a lens of high-repetition endurance; however, the clinical reality is that the female musculoskeletal system re...

The Female Athlete’s Blueprint: Mastering Performance-Based Strength and Conditioning — published by Forte

The Female Athlete’s Blueprint: Mastering Performance-Based Strength and Conditioning pilates:Article

Bottom line: Female strength training should focus on performance and physiology rather than just aesthetics. The regular use of resistance training for the female athlete is a necessary move away from traditional, narrow "toning" ideas.

Bottom line: Female strength training should focus on performance and physiology rather than just aesthetics. The regular use of resistance training for the female athlete is a necessary move away from traditional, narrow "toning" ideas.

The Female Athlete’s Blueprint: Mastering Performance-Based Strength and Conditioning — published by Forte

The Science of Somatic Synergy: Mastering the Mind-Body Connection for Peak Performance pilates:Article

The Science of Somatic Synergy: Mastering the Mind-Body Connection in Fitness The Science of Somatic Synergy: Mastering the Mind-Body Connection in Fitness Modern fitness paradigms often compartmentalize physical training and mental focus.

The Science of Somatic Synergy: Mastering the Mind-Body Connection in Fitness The Science of Somatic Synergy: Mastering the Mind-Body Connection in Fitness Modern fitness paradigms often compartmentalize physical training and mental focus.

The Science of Somatic Synergy: Mastering the Mind-Body Connection for Peak Performance — published by Forte

The Architecture of Adaptation: Mastering Progressive Overload for Elite Performance pilates:Article

Progressive overload principles dictate the systematic increase of stress placed upon the body during exercise to stimulate physiological adaptation.

Progressive overload principles dictate the systematic increase of stress placed upon the body during exercise to stimulate physiological adaptation. As the fundamental tenet of resistance training, this requires a perpetual increase in stimulus to prevent the stagnation of strength and muscular dev...

The Architecture of Adaptation: Mastering Progressive Overload for Elite Performance — published by Forte

The Neurochemistry of Movement: A Professional Guide to Exercise as Mental Health Support pilates:Article

" While acute physical activity provides immediate rewards, the long-term physiological adaptations of structured training facilitate a robust defense against psychological st...

The mental health benefits of exercise extend far beyond the transient neurochemical elevation often termed a "runner's high." While acute physical activity provides immediate rewards, the long-term physiological adaptations of structured training facilitate a robust defense against psychological st...

The Neurochemistry of Movement: A Professional Guide to Exercise as Mental Health Support — published by Forte