Contrology Coach · Study Guide
Exam Orders
The memorization deck: the traditional Mat 34 in order, the traps that surround it, the classical reformer Basic and Intermediate ladders, and the cues that carry each exercise. The full order also lives on the Mat 34 page.
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Recall first, then tap. Say the answer out loud before you flip — that is the rep.
Question What is exercise #1 of the Mat 34 — always? Tap to reveal Answer The Hundred.
Question What comes right after the Roll Up (#2)? Tap to reveal Answer The Roll Over (#3).
Trap guard: some level charts omit the Roll Over. In the 34, it's there.
Question What comes right before the One Leg Circle (#4)? Tap to reveal Answer The Roll Over (#3).
Question What closes the first chunk at #5 — the first exercise that balances off the floor? Tap to reveal Answer Rolling Back (Rolling Like a Ball).
Question Which two exercises form the powerhouse pair at #6–#7? Tap to reveal Answer One Leg Stretch and Double Leg Stretch.
In the 34 the pair stands alone — later schools bolted three more ab exercises on after them.
Question What comes right after the Double Leg Stretch (#7)? Tap to reveal Answer The Spine Stretch (#8).
NOT Single Straight Leg Stretch — that's a later addition, not in the 34.
Question Run #6 through #10. Tap to reveal Answer One Leg Stretch · Double Leg Stretch · Spine Stretch · Open Leg Rocker · Corkscrew.
Question What comes right before the Corkscrew (#10)? Tap to reveal Answer Rocker with Open Legs — the Open Leg Rocker (#9).
Question Run #11 through #15. Tap to reveal Answer Saw · Swan-Dive · One Leg Kick · Double Leg Kick · Neck Pull.
Question Which three exercises in a row are performed lying on the stomach? Tap to reveal Answer Swan-Dive, One Leg Kick, Double Leg Kick (#12–#14).
Three prone, then flip and pull: the Neck Pull.
Question What comes right after the Scissors (#16)? Tap to reveal Answer The Bicycle (#17).
Bicycle IS in the 34. Criss Cross is not — anywhere.
Question Run #16 through #20. Tap to reveal Answer Scissors · Bicycle · Shoulder Bridge · Spine Twist · Jack Knife.
Question What comes right after the Teaser (#22)? Tap to reveal Answer The Hip Twist (#23).
Question Run #21 through #25. Tap to reveal Answer Side Kick · Teaser · Hip Twist · Swimming · Leg Pull Front.
Question Run #26 through #30. Tap to reveal Answer Leg Pull Back · Side Kick Kneeling · Side Bend · Boomerang · Seal.
Question Name the closing five of the 34, in order. Tap to reveal Answer Seal · Crab · Rocking · Control Balance · Push Up.
Three animals, one balance, then stand up and finish.
Question What is the very last exercise of the traditional order? Tap to reveal Answer The Push Up (#34) — you finish standing.
Question TRAP: Is Criss Cross one of the traditional 34? Tap to reveal Answer No. It is a later addition.
Later schools insert it after Double Leg Stretch. The Return to Life order does not contain it. This is the single most likely exam trap.
Question TRAP: Where does the Series of Five belong in the traditional order? Tap to reveal Answer Nowhere — it is a later teaching block, not part of the order.
Only two of its members stand in the 34 on their own: One Leg Stretch (#6) and Double Leg Stretch (#7).
Question TRAP: A website's “34” list ends …Seal, Push Up. What's wrong with it? Tap to reveal Answer It added the three later ab exercises — and deleted Crab, Rocking, and Control Balance to keep the count at 34.
Question The Pilates Studio NYC manual's mat order ends at which exercise? Tap to reveal Answer The Crab — its 32nd entry.
That manual omits the Leg Pulls, Side Bend, Rocking, Control Balance, and Push Up from its mat order entirely.
Question REFORMER BASIC: recite the full run — all 9 blocks. Tap to reveal Answer Footwork · Hundred · Feet in Straps · Stomach Massage · Short Box · Elephant · Knee Stretch Series · Running · Pelvic Lift.
Memory hook: feet, breath, straps — stomach, box, elephant — knees, run, lift.
Question At Basic, what follows the Hundred? Tap to reveal Answer Feet in Straps (Leg Circles & Frogs).
Not Short Spine — that's an Intermediate arrival.
Question Basic Stomach Massage: the three parts, in order? Tap to reveal Answer Round · Hands Back · Reach Up.
Question Basic Short Box: what is the last item? Tap to reveal Answer The Tree.
Round Back · Flat Back · Side to Side · Tree.
Question What single exercise sits between Short Box and the Knee Stretches at Basic? Tap to reveal Answer Elephant.
Question Basic Knee Stretch Series: the variations, in order? Tap to reveal Answer Round · Arched · Knees Off.
Question The final two exercises of the Basic reformer order? Tap to reveal Answer Running · Pelvic Lift.
Question INTERMEDIATE: what two exercises are new right after the Hundred? Tap to reveal Answer Short Spine Massage and Coordination.
Question Intermediate Long Box: the order? Tap to reveal Answer Pull Straps · Backstroke · Teaser.
Question What's new in the Short Box at Intermediate? Tap to reveal Answer The Twist — between Side to Side and Tree.
Question Where do Feet in Straps live at Intermediate? Tap to reveal Answer After Semi Circle, near the end.
Same work, new address — at Basic it sits right after the Hundred.
Question What closes Stomach Massage at Intermediate? Tap to reveal Answer The Twist.
Round · Hands Back · Reach Up · Twist.
Question The final two blocks of the Intermediate order? Tap to reveal Answer Side Splits · Front Splits.
Question INTERMEDIATE: recite the full run — all 15 blocks. Tap to reveal Answer Footwork · Hundred · Short Spine Massage · Coordination · Long Box · Short Box · Long Stretch Series · Stomach Massage · Semi Circle · Feet in Straps · Knee Stretch Series · Running · Pelvic Lift · Side Splits · Front Splits.
Question CUE: the Saw — the cue that matters? Tap to reveal Answer “Twist first, then saw — two separate actions.”
Opposite hip stays glued down; two exhales for the two pulses.
Question CUE: the Roll Over — the cue that matters? Tap to reveal Answer “Legs overhead — balance on the shoulder blades, never the neck.”
Articulate through the spine; control the descent, never crash down.
Question CUE: the Teaser — the cue that matters? Tap to reveal Answer “Tailbone to heels, pubic bone to nose.”
Roll up through the spine — no jerking; the legs don't drop as you roll away.
Question CUE: the Hundred — the cue that matters? Tap to reveal Answer “Hold an orange between chin and chest — pump from the shoulder.”
Breath runs in 5s and out 5s, ten rounds.
Question CUE: the Push Up — the cue that matters? Tap to reveal Answer “Four steps out, four steps back.”
Elbows hug the ribs — it's a tricep press, not a chest press.
Deck source: distilled from the Contrology Coach study library — the classical order charts, the functional anatomy sheet, and an original practice bank aligned to the NPCP content outline. Practice material, not actual exam questions.
