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WORKOUT PROGRESSION
WORKOUT PROGRESSION CHART
Use this chart to help you progress your workouts in a safe and effective manner. If you miss a
few days of workouts, go back to the level that you were working at previous to the missed time.
Proper progression will help you achieve better results.
Fitness Level
Glideboard
Adjustment Setting
Tension Cords
Adjustment Setting
Number of
Repetitions
Beginner
Position A (flat) or
Position B (low incline)
No Tension Cords or
Cord #1 or #2
12 repetitions with
rest between exercises
if needed
Intermediate
Position B or C
(low inclines)
*Flat Position A will be
used for some Pilates
exercises regardless
of fitness level
Tension Cords #1
and #2. Occasionally
add #3 or #4
12 – 20 repetitions
with good technique
Advanced
Position C-1, C-2, C-3
or C-4 (high inclines)
*Flat Position A will be
used for some Pilates
exercises regardless
of fitness level
Tension Cords #1, #2,
and #3. For maximal
challenge, add #4.
12 – 20 repetitions
with good technique.
Perform 2 sets of each
exercise for more
challenge and a
longer workout.
