15-Minute Pilates Audition Sequence

(Warm-up – 2 minutes) Begin in supine position. Inhale deeply, expanding the ribcage. Exhale, drawing the navel towards the spine. Perform 5-10 repetitions of pelvic tilts, engaging the deep abdominal muscles. Then, perform arm circles forward and backward (5 repetitions each direction), followed by shoulder blade squeezes (10 repetitions).

(Bicep Curl & Variations – 3 minutes)

• Bicep Curl (30 seconds): Hold light weights. Inhale, extend arms forward. Exhale, curl weights towards shoulders, engaging biceps. Cue: “Inhale, extend. Exhale, curl, feel the biceps working.” Repeat 8-10 times.
• Wide Curl Combo (1 minute): Continue with bicep curls (4-5 reps), then transition to wide curls (4-5 reps) by extending arms out to the sides before curling. Cue: “Inhale, extend. Exhale, curl inwards, then extend wide, and curl back in. Focus on controlled movements.” Repeat the combo 2-3 times.
• W-Press (30 seconds): From wide curl position, extend arms to form a “W” shape. Press arms overhead, then return to “W” position. Cue: “Inhale, extend to a W. Exhale, press overhead, feeling the shoulder muscles engage.” Repeat 8-10 times.

(Reverse Lunge & Goddess Squat – 3 minutes)

• Reverse Lunge with Wide Curl (45 seconds): Step left leg back into a reverse lunge, maintaining a straight torso. Simultaneously perform a wide curl. Cue: “Inhale, step back into a lunge. Exhale, wide curl, keeping core engaged and back straight.” Repeat 5-6 times per leg.

• Goddess Squat with Heel Lifts (1 minute 15 seconds): Open legs wide into a goddess squat, bringing weights to chest level. Perform alternating heel lifts (5-6 reps per side), then pulse in the right heel (10 reps), then the left heel (10 reps), finally holding the squat for 10 seconds. Cue: “Inhale, open legs into a goddess squat, weights to chest. Exhale, lift right heel, then left. Pulse right heel, then left, hold.”

• Reverse Lunge with Bicep Curl (45 seconds): Pivot to the back of the room and repeat the reverse lunge with bicep curl on the other leg (5-6 repetitions). Cue: “Inhale, step back into a lunge. Exhale, bicep curl, keeping core engaged and back straight.”

(Plank & Row – 2 minutes)

• Reverse Chest Fly (30 seconds): Extend arms long, lean slightly forward, and perform reverse chest flys (10-12 repetitions). Cue: “Inhale, extend arms. Exhale, open arms wide, squeezing shoulder blades together.”
• Plank (30 seconds): Drop weights, transition to a plank position, maintaining a straight line from head to heels. Hold for 30 seconds. Cue: “Engage core, maintain a straight line from head to heels.”
• Alternating Row (1 minute): From plank, perform alternating rows (10-12 repetitions per side). Cue: “Inhale, pull one elbow towards the ribcage. Exhale, return to plank. Alternate sides.”

(Side Work – 2 minutes)

• Clamshell (30 seconds): Come to knees, transition to a clamshell on the right hip (10-12 repetitions). Cue: “Inhale, open right leg, keeping feet together. Exhale, close leg.”
• Side Lying Leg Raise (30 seconds): Side lying leg raise (left leg up) (10-12 repetitions). Cue: “Inhale, lift left leg, keeping it straight. Exhale, lower leg.”
• Side Jackknife (30 seconds): Side jackknife (10-12 repetitions). Cue: “Inhale, reach towards toes. Exhale, return to starting position.”
• Repeat other side (Clamshell, Side Lying Leg Raise, Side Jackknife): Repeat the clamshell, side lying leg raise, and side jackknife on the left side.

(Abdominal Work & Cool-down – 2 minutes)

• Crunches (30 seconds): Transition to crunches (15-20 repetitions). Cue: “Inhale, prepare. Exhale, curl up, engaging abdominal muscles.”
• Single Leg Stretch (30 seconds): Single leg stretch (10-12 repetitions per side). Cue: “Inhale, extend one leg. Exhale, bring knee to chest, alternate sides.”
• Double Leg Stretch (30 seconds): Double leg stretch (10-12 repetitions). Cue: “Inhale, extend legs. Exhale, bring knees to chest.”
• Cool-down: Lie supine, deep breathing for 30 seconds.

(Note: This is a suggested sequence. Adjust repetitions and hold times based on your fitness level and the audition requirements. Remember to emphasize proper form and breathwork throughout the sequence.)