POLESTAR PILATES REFORMER TEST bb bb bb
WITH VERIFIED SOLUTIONS bb bb bb
Long Stretch: Knees Off - correct answer-Equipment: Reformer RY or RB
bbN bbN bbN bb N bbN bb N bbN bb N bb N bb N bbN
Exercise: Kneeling on reformer with hands on footbar. Feet up against shoulder
bb N bbN bbN bbN bbN bb N bb N bbN bb N bb N bbN
blocks. Round back with Knees hovering off carriage. Press w/ the legs & come
bbN bbN bbN bbN bbN bbN bbN bbN bb N bbN bb N bbN bb N bbN
back in, like a swinging motion. Round back - maintain flexion in upper spine.
bbN bbN bb N bbN bb N bbN bbN bbN bbN bb N bb N bbN bbN bb N
Emphasis on pulling knees in quick - exhale here. Push into the arms through the
bbN bb N bb N bbN bbN bbN bb N bbN bbN bbN bbN bbN bb N bbN bb N
footbar. Instructor - put forearm under abdominals when in spine flexion. When in
bbN bb N bb N bbN bb N bb N bbN bb N bbN bbN bb N bb N bb N
spine flexion, lift vertebrae at back of head up, gaze down. When in thoracic
bbN bb N bb N bbN bb N bbN bbN bb N bbN bb N bb N bb N bb N bb N
extension, lift sternum. Keep sit bones together, do not widen. Move back & forth
bbN bb N bbN bb N bb N bbN bb N bbN bbN bb N bbN bbN bbN bb N
like a dinger of a bell.
bbN bb N bbN bbN bb N bbN
Benefits: Hip Disassociation, Shoulder Girdle Stability, Core Strength, Hip
bbN bb N bbN bbN bb N bb N bbN bb N
Extension, Glutes/HS.
bbN bbN
Planes of Movement: Sagittal bbN bb N bb N
Program Design: Full Body bb N bbN bbN
FA: Hundred, Push Up
bb N bbN bbN
Long Stretch: Arabesque - correct answer-Equipment: Reformer RY or RB
bbN bbN bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Standing on reformer. Hands on footbar. Both feet flat by shoulder blocks.
bb N bbN bbN bb N bbN bbN bb N bbN bb N bbN bb N bb N
Arabesque - Flat Foot, square hip: Keep one foot flat on the carriage w/ heel
bbN bbN bb N bbN bbN bb N bb N bb N bb N bbN bb N bb N bbN bbN bb N
against shoulder rest. With carriage all the way in, extend one leg up and back,
bbN bb N bb N bb N bbN bbN bb N bbN bbN bb N bb N bb N bbN bbN bbN
maintain pelvis as neutral as possible. Exhale to press carriage back & inhale to
bbN bbN bb N bbN bb N bbN bbN bb N bbN bbN bbN bbN bb N bb N
bring carriage in moving only the leg on the carriage, the lifted leg stays still.
bbN bb N bb N bb N bbN bb N bbN bb N bb N bbN bb N bbN bbN bb N bbN
Arabesque- Plantarflexed ankle, open hip: Place one foot on carriage on
bbN bbN bbN bbN bb N bb N bbN bbN bb N bb N bb N
plantarflexed ankle w/ heel raised against shoulder rest. With carriage all the way
bbN bbN bb N bbN bb N bbN bb N bb N bb N bbN bbN bb N bbN
in, extend one leg up & back, allowing hip to open as needed to lift leg to ceiling.
bbN bb N bb N bb N bbN bbN bb N bbN bbN bb N bbN bb N bbN bbN bb N bbN bb N bbN
Exhale to press carriage back & inhale to bring carriage in, moving only thru the
bbN bb N bbN bbN bbN bbN bb N bb N bbN bb N bb N bbN bb N bbN bb N
carriage leg, the lifted leg remains still. Arabesque- Plantarflexed ankle w/ beats:
bbN bbN bbN bb N bb N bbN bb N bb N bb N bb N bbN bb N
Place one foot on carriage on plantarflexed ankle w/ heel against shoulder rest,
bbN bb N bb N bbN bbN bbN bbN bbN bb N bbN bb N bbN bbN
other foot hovers b/w shoulder rests, body in plank position. Inhale to pull carriage
bbN bbN bb N bb N bbN bbN bbN bbN bbN bb N bbN bb N bbN bb N
,in, flexing the bottom hip as you extend top leg to ceiling. Exhale to press carriage
bbN bb N bbN bb N bbN bb N bbN bbN bbN bb N bbN bb N bb N bbN bb N bb N
out, bringing the legs back together.
bbN bb N bbN bb N bbN bbN
Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs, HNSO, Shoulder
bbN bb N bbN bbN bbN bb N bb N bbN
& Trunk Stability, Upper Extremity Core Integration.
bbN bb N bbN bbN bb N bbN bb N
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
bbN bb N bb N bb N bb N
Program Design: Full Body, Inversion bb N bbN bbN bb N
FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal Post
bb N bbN bb N bbN bb N bb N bbN bbN bbN bbN bbN
Long Stretch: Upstretch - correct answer-Equipment: Reformer RY or RB
bbN bbN bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Standing on reformer, hands on footbar, feet propped up against shoulder
bb N bbN bbN bb N bbN bbN bb N bbN bbN bbN bb N
blocks. Plank position. INHALE, send your hips up and back into the Inverted V.
bbN bbN bb N bbN bb N bb N bb N bbN bbN bbN bbN bbN bb N bb N
EXHALE, curl your tailbone under and continue to round your spine, one vertebra at
bbN bb N bb N bb N bb N bbN bbN bb N bbN bb N bb N bb N bb N bb N
a time, all the way up to your neck. Keep the carriage still during this part. INHALE,
bbN bb N bbN bb N bbN bbN bbN bb N bb N bbN bbN bb N bb N bb N bb N bbN bb N
find your Long Stretch position by widening your chest and pushing the carriage
bbN bbN bbN bb N bbN bbN bb N bbN bbN bb N bb N bb N bbN
back with your legs.
bbN bbN bbN bbN
Benefits: Integrates full body, strengthens shoulders, abs, shoulder stabilizers, spine
bbN bb N bb N bb N bbN bb N bbN bbN bb N
articulation.
bbN
Planes of Movement: Sagittal bbN bb N bb N
Program Design: Inversion, Full Body bb N bbN bbN bbN
FA: Push Up, Roll Up, Long Sit, Heel Raises
bb N bb N bbN bb N bbN bb N bb N bbN
Long Stretch: Downstretch - correct answer-Equipment: Reformer RY or RB
bbN bbN bb N bbN bb N bbN bb N bb N bb N bbN
Exercise: Kneeling on reformer, hands on footbar, feet propped up against shoulder
bb N bbN bbN bb N bbN bbN bb N bbN bbN bbN bb N
blocks. Arms straight, pelvis forward. Look like back of rocking horse. Press out,
bbN bbN bb N bbN bb N bb N bb N bbN bbN bb N bbN bbN bb N
INhale, Come in & Exhale. Anchor toes on mat & heels firmly against shoulder
bbN bbN bb N bb N bbN bbN bbN bb N bb N bbN bb N bbN bbN bb N
blocks. Tilt/Press Pelvis toward footbar throughout to encourage hip extension.
bbN bbN bb N bbN bbN bbN bb N bbN bbN bb N
Planes of Movement: Sagittal (Transverse + Coronal when add arm extension and
bbN bb N bb N bb N bb N bbN bbN bb N bb N bbN bb N
rotate out to side)
bbN bb N bbN bb N
Benefits: Strengthens hips, glutes, HS in extension. Arms and Front Abdominal wall.
bbN bb N bb N bb N bb N bb N bbN bb N bb N bbN bb N
Program Design: Upper Extremity Weight Bearing bb N bbN bb N bbN bbN
FA: Push Up, Prone Knee Bend, Prone Press Up
bb N bb N bbN bbN bbN bbN bbN bb N
Rowing Series: Rowing Front IV - correct answer-Equipment: Reformer R or B
bb N bb N bb N bbN bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Long sit, facing the footbar. INHALE, sit tall to prepare. EXHALE, round
bb N bbN bbN bbN bb N bbN bb N bbN bbN bb N bbN bb N
your spine forward and at the same time reach your arms forward until your hands
bbN bbN bb N bb N bb N bbN bb N bb N bbN bbN bbN bb N bb N bbN bbN
are at shoulder height. Arms are on a horizontal line. Keeping your arms extended
bbN bbN bb N bb N bb N bbN bbN bbN bb N bb N bbN bbN bbN bb N
along the horizontal line, INHALE and stack your spine back to an upright long sit
bbN bbN bb N bb N bbN bbN bbN bb N bb N bbN bbN bb N bb N bbN bb N
position. Now your arms are at a 90-degree angle (flexed) to the torso. Continue the
bbN bb N bbN bbN bb N bb N bbN bb N bb N bb N bb N bbN bb N bbN bbN
INHALATION and reach the arms toward the ceiling, flexing the shoulders further.
bbN bb N bb N bb N bbN bb N bb N bbN bbN bb N bbN bbN
EXHALE open your arms out to the sides and circle them around and down, back
bbN bbN bb N bb N bbN bb N bbN bb N bbN bbN bb N bbN bb N bb N bb N
to the starting position. Progression: After bending forward over your legs and
bbN bb N bbN bbN bb N bbN bbN bb N bb N bb N bb N bbN
reaching your arms forward, keep your arms near your ears, while you INHALE and
bbN bbN bbN bb N bb N bb N bb N bbN bbN bbN bb N bb N bb N bb N
reach your heart forward into a long diagonal (hip hinge). Press the carriage back
bbN bbN bbN bbN bbN bbN bb N bbN bb N bbN bb N bbN bb N bb N
with your sit bones (opposition). Lift your torso to the vertical position, as your arms
bbN bbN bbN bb N bbN bbN bb N bb N bbN bb N bbN bb N bbN bb N bb N
reach toward the ceiling. EXHALE open your arms out to your sides and circle them
bbN bbN bbN bb N bb N bb N bbN bbN bb N bbN bb N bb N bbN bbN bb N
around and back down to the starting position.
bbN bb N bb N bb N bbN bb N bbN bbN
Planes of Movement: Sagittal, Coronal, Transverse bbN bb N bb N bb N bb N
Benefits: HNSO, Shoulder Girdle Stabilization, Upper Extremity Strength, Shoulder
bbN bb N bb N bbN bbN bb N bbN bb N
Mobility into Flexion + Abduction. Upper Extremity Core Integration. Upper Back
bbN bb N bb N bbN bb N bbN bb N bbN bb N bb N bbN
, Muscles + Spine Extensors. Thoracic Flexion, Lengthens back body, Postural
bbN bb N bbN bb N bbN bbN bbN bbN bbN bbN
Endurance, Trunk Stability, Pecs Eccentrically.
bbN bb N bbN bbN bb N
Program Design: Seated Upper/Lower Extremities bb N bbN bbN bb N
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
bb N bbN bbN bbN bbN bbN bb N bbN bb N bb N
Rowing Series: III - correct answer-Equipment: Reformer R or B
bb N bb N bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Long sit, facing footbar. INHALE, reach your arms forward to eye level.
bb N bbN bbN bbN bb N bbN bbN bbN bb N bb N bbN bbN
EXHALE, lower your straight arms and lightly touch the carriage with your fingertips.
bbN bb N bbN bbN bbN bb N bb N bbN bbN bb N bb N bb N bb N
INHALE to reach arms forward and on an upward diagonal. EXHALE to open your
bbN bbN bb N bb N bbN bbN bbN bbN bbN bbN bb N bb N bbN bb N
arms out to the sides and circle them around and down and back into the starting
bbN bb N bbN bb N bbN bb N bb N bbN bb N bbN bbN bb N bb N bb N bb N bbN
position.
bbN
Benefits: Shoulder Girdle Organization, Upper Body Strength, Shoulder
bbN bbN bb N bbN bb N bb N bbN
Congruency, Shoulder Mobility into Flexion + Abduction, Upper Extremity Core
bbN bbN bbN bb N bb N bbN bb N bbN bb N bbN
Integration, Upper Back Muscles + Spine Extensors, HNSO, Thoracic Flexion,
bbN bbN bb N bbN bb N bbN bb N bbN bb N bb N
Postural Endurance, Pecs Eccentrically, Trunk Stability.
bbN bbN bb N bbN bb N bbN
Planes of Movement: Sagittal, Transverse, Coronal
bbN bb N bb N bb N bb N
Program Design: Seated Upper/Lower Extremities bb N bbN bbN bb N
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
bb N bbN bbN bbN bbN bbN bb N bbN bb N bb N
Rowing Series: II - correct answer-Equipment: Reformer R or B
bb N bb N bb N bbN bb N bbN bb N bb N bb N bbN
Exercise: Long Sit, Facing Back. Bend your elbows and turn your palms towards
bb N bbN bbN bbN bb N bb N bb N bb N bb N bbN bbN bb N
you. Lift your elbows to shoulder height, and keep them in line with your shoulders.
bbN bb N bbN bbN bbN bb N bb N bb N bb N bb N bbN bbN bb N bb N bb N
Your fingers are pointing to the ceiling. INHALE, sit tall to prepare. EXHALE, lean
bbN bbN bbN bbN bbN bb N bbN bbN bb N bbN bbN bb N bbN bb N
back with a flat back. INHALE, reach your arms up towards the ceiling while rotating
bbN bbN bbN bb N bbN bb N bbN bbN bbN bb N bb N bb N bbN bbN bbN
your palms inside the loops so they face forward. EXHALE bend forward over your
bbN bbN bb N bb N bbN bb N bbN bb N bbN bbN bbN bb N bb N bb N
legs and lower your arms outside the carriage. Sweep your arms back. Continue as
bbN bb N bb N bbN bbN bb N bbN bb N bbN bb N bb N bbN bb N bb N
in the round back version: Reach your hands as close together behind your back as
bbN bbN bb N bbN bbN bbN bb N bb N bbN bb N bbN bbN bbN bbN bbN
possible. Clasp your hands if possible. Bending your arms will make it easier to
bbN bbN bb N bb N bbN bb N bb N bb N bb N bbN bbN bbN bb N bbN
interlace your hands. INHALE, straighten your arms behind you, rotating your
bbN bbN bbN bbN bb N bbN bbN bb N bb N bbN bbN
shoulders open. Try to lift your arms as high as you can. EXHALE, release your
bbN bbN bbN bbN bb N bbN bbN bb N bbN bb N bbN bbN bb N bbN bbN
hand grip and circle your arms around and to the front. The straps will go slack
bbN bb N bbN bbN bb N bb N bbN bb N bb N bbN bb N bb N bbN bb N bb N bb N
here, as the carriage has bottomed out (is all the way home). Turn your hands
bbN bbN bb N bbN bbN bbN bbN bb N bb N bbN bb N bb N bb N bbN bbN
inside the loops so that - when your hands are in front of you - you can grab the
bbN bbN bb N bbN bb N bbN bb N bbN bbN bb N bb N bb N bbN bb N bb N bbN bbN bbN bbN
loops and roll up into the seated starting position. INHALE, stack your spine.
bbN bb N bb N bbN bbN bbN bb N bb N bb N bbN bb N bbN bbN
Benefits: Strengthens your shoulder stabilizers & spine extensors, improves
bbN bb N bb N bb N bb N bbN bb N bb N
shoulder mobility, lengthens hamstrings, improves upper extremity core integration,
bbN bbN bb N bb N bb N bbN bb N bbN bbN
challenges coordination & memory, HNSO, Upper Extremity integration when in C-
bbN bb N bbN bb N bbN bb N bbN bb N bb N bbN bbN
Curve.
Planes of Movement: Sagittal, Transverse, Coronal
bbN bb N bb N bb N bb N
Program Design: Seated Upper/Lower Extremities bb N bbN bbN bb N
FA: Goal Post, Long Sit, Prone Shoulder, Roll Up, Push Up
bb N bb N bb N bbN bbN bbN bb N bbN bb N bb N
Rowing Series: I - correct answer-Equipment: Reformer R or B
bb N bb N bb N bbN bb N bbN bb N bb N bb N bbN
Exercise: Long Sit, Facing Back. Bend your elbows and pull your hands 3 inches in
bb N bbN bbN bbN bb N bb N bb N bb N bb N bbN bbN bb N bbN bb N
front of your sternum. Point your fingers towards each other, palms towards your
bbN bb N bbN bbN bb N bb N bb N bb N bb N bb N bbN bb N bb N
chest. INHALE, sit tall to prepare. EXHALE, reach through your feet and roll off your
bbN bb N bbN bb N bb N bbN bb N bbN bbN bb N bb N bbN bbN bb N bb N
sit bones. Round your spine as you push the carriage forward and your torso
bbN bb N bb N bb N bb N bbN bb N bb N bb N bbN bbN bbN bbN bbN
moves back. Roll about halfway down. INHALE, maintain the C-Curve and without
bbN bbN bb N bbN bbN bb N bb N bbN bbN bb N bbN bbN
moving the carriage open your arms out to a T-position with your palms facing
bbN bb N bbN bbN bb N bb N bbN bb N bbN bb N bbN bbN bbN bb N
back. EXHALE, bend forward over your legs as you press your arms back (the
bbN bb N bbN bb N bb N bb N bb N bbN bb N bb N bb N bb N bbN bbN
WITH VERIFIED SOLUTIONS bb bb bb
Long Stretch: Knees Off - correct answer-Equipment: Reformer RY or RB
bbN bbN bbN bb N bbN bb N bbN bb N bb N bb N bbN
Exercise: Kneeling on reformer with hands on footbar. Feet up against shoulder
bb N bbN bbN bbN bbN bb N bb N bbN bb N bb N bbN
blocks. Round back with Knees hovering off carriage. Press w/ the legs & come
bbN bbN bbN bbN bbN bbN bbN bbN bb N bbN bb N bbN bb N bbN
back in, like a swinging motion. Round back - maintain flexion in upper spine.
bbN bbN bb N bbN bb N bbN bbN bbN bbN bb N bb N bbN bbN bb N
Emphasis on pulling knees in quick - exhale here. Push into the arms through the
bbN bb N bb N bbN bbN bbN bb N bbN bbN bbN bbN bbN bb N bbN bb N
footbar. Instructor - put forearm under abdominals when in spine flexion. When in
bbN bb N bb N bbN bb N bb N bbN bb N bbN bbN bb N bb N bb N
spine flexion, lift vertebrae at back of head up, gaze down. When in thoracic
bbN bb N bb N bbN bb N bbN bbN bb N bbN bb N bb N bb N bb N bb N
extension, lift sternum. Keep sit bones together, do not widen. Move back & forth
bbN bb N bbN bb N bb N bbN bb N bbN bbN bb N bbN bbN bbN bb N
like a dinger of a bell.
bbN bb N bbN bbN bb N bbN
Benefits: Hip Disassociation, Shoulder Girdle Stability, Core Strength, Hip
bbN bb N bbN bbN bb N bb N bbN bb N
Extension, Glutes/HS.
bbN bbN
Planes of Movement: Sagittal bbN bb N bb N
Program Design: Full Body bb N bbN bbN
FA: Hundred, Push Up
bb N bbN bbN
Long Stretch: Arabesque - correct answer-Equipment: Reformer RY or RB
bbN bbN bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Standing on reformer. Hands on footbar. Both feet flat by shoulder blocks.
bb N bbN bbN bb N bbN bbN bb N bbN bb N bbN bb N bb N
Arabesque - Flat Foot, square hip: Keep one foot flat on the carriage w/ heel
bbN bbN bb N bbN bbN bb N bb N bb N bb N bbN bb N bb N bbN bbN bb N
against shoulder rest. With carriage all the way in, extend one leg up and back,
bbN bb N bb N bb N bbN bbN bb N bbN bbN bb N bb N bb N bbN bbN bbN
maintain pelvis as neutral as possible. Exhale to press carriage back & inhale to
bbN bbN bb N bbN bb N bbN bbN bb N bbN bbN bbN bbN bb N bb N
bring carriage in moving only the leg on the carriage, the lifted leg stays still.
bbN bb N bb N bb N bbN bb N bbN bb N bb N bbN bb N bbN bbN bb N bbN
Arabesque- Plantarflexed ankle, open hip: Place one foot on carriage on
bbN bbN bbN bbN bb N bb N bbN bbN bb N bb N bb N
plantarflexed ankle w/ heel raised against shoulder rest. With carriage all the way
bbN bbN bb N bbN bb N bbN bb N bb N bb N bbN bbN bb N bbN
in, extend one leg up & back, allowing hip to open as needed to lift leg to ceiling.
bbN bb N bb N bb N bbN bbN bb N bbN bbN bb N bbN bb N bbN bbN bb N bbN bb N bbN
Exhale to press carriage back & inhale to bring carriage in, moving only thru the
bbN bb N bbN bbN bbN bbN bb N bb N bbN bb N bb N bbN bb N bbN bb N
carriage leg, the lifted leg remains still. Arabesque- Plantarflexed ankle w/ beats:
bbN bbN bbN bb N bb N bbN bb N bb N bb N bb N bbN bb N
Place one foot on carriage on plantarflexed ankle w/ heel against shoulder rest,
bbN bb N bb N bbN bbN bbN bbN bbN bb N bbN bb N bbN bbN
other foot hovers b/w shoulder rests, body in plank position. Inhale to pull carriage
bbN bbN bb N bb N bbN bbN bbN bbN bbN bb N bbN bb N bbN bb N
,in, flexing the bottom hip as you extend top leg to ceiling. Exhale to press carriage
bbN bb N bbN bb N bbN bb N bbN bbN bbN bb N bbN bb N bb N bbN bb N bb N
out, bringing the legs back together.
bbN bb N bbN bb N bbN bbN
Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs, HNSO, Shoulder
bbN bb N bbN bbN bbN bb N bb N bbN
& Trunk Stability, Upper Extremity Core Integration.
bbN bb N bbN bbN bb N bbN bb N
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
bbN bb N bb N bb N bb N
Program Design: Full Body, Inversion bb N bbN bbN bb N
FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal Post
bb N bbN bb N bbN bb N bb N bbN bbN bbN bbN bbN
Long Stretch: Upstretch - correct answer-Equipment: Reformer RY or RB
bbN bbN bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Standing on reformer, hands on footbar, feet propped up against shoulder
bb N bbN bbN bb N bbN bbN bb N bbN bbN bbN bb N
blocks. Plank position. INHALE, send your hips up and back into the Inverted V.
bbN bbN bb N bbN bb N bb N bb N bbN bbN bbN bbN bbN bb N bb N
EXHALE, curl your tailbone under and continue to round your spine, one vertebra at
bbN bb N bb N bb N bb N bbN bbN bb N bbN bb N bb N bb N bb N bb N
a time, all the way up to your neck. Keep the carriage still during this part. INHALE,
bbN bb N bbN bb N bbN bbN bbN bb N bb N bbN bbN bb N bb N bb N bb N bbN bb N
find your Long Stretch position by widening your chest and pushing the carriage
bbN bbN bbN bb N bbN bbN bb N bbN bbN bb N bb N bb N bbN
back with your legs.
bbN bbN bbN bbN
Benefits: Integrates full body, strengthens shoulders, abs, shoulder stabilizers, spine
bbN bb N bb N bb N bbN bb N bbN bbN bb N
articulation.
bbN
Planes of Movement: Sagittal bbN bb N bb N
Program Design: Inversion, Full Body bb N bbN bbN bbN
FA: Push Up, Roll Up, Long Sit, Heel Raises
bb N bb N bbN bb N bbN bb N bb N bbN
Long Stretch: Downstretch - correct answer-Equipment: Reformer RY or RB
bbN bbN bb N bbN bb N bbN bb N bb N bb N bbN
Exercise: Kneeling on reformer, hands on footbar, feet propped up against shoulder
bb N bbN bbN bb N bbN bbN bb N bbN bbN bbN bb N
blocks. Arms straight, pelvis forward. Look like back of rocking horse. Press out,
bbN bbN bb N bbN bb N bb N bb N bbN bbN bb N bbN bbN bb N
INhale, Come in & Exhale. Anchor toes on mat & heels firmly against shoulder
bbN bbN bb N bb N bbN bbN bbN bb N bb N bbN bb N bbN bbN bb N
blocks. Tilt/Press Pelvis toward footbar throughout to encourage hip extension.
bbN bbN bb N bbN bbN bbN bb N bbN bbN bb N
Planes of Movement: Sagittal (Transverse + Coronal when add arm extension and
bbN bb N bb N bb N bb N bbN bbN bb N bb N bbN bb N
rotate out to side)
bbN bb N bbN bb N
Benefits: Strengthens hips, glutes, HS in extension. Arms and Front Abdominal wall.
bbN bb N bb N bb N bb N bb N bbN bb N bb N bbN bb N
Program Design: Upper Extremity Weight Bearing bb N bbN bb N bbN bbN
FA: Push Up, Prone Knee Bend, Prone Press Up
bb N bb N bbN bbN bbN bbN bbN bb N
Rowing Series: Rowing Front IV - correct answer-Equipment: Reformer R or B
bb N bb N bb N bbN bbN bb N bbN bb N bbN bbN bbN bb N
Exercise: Long sit, facing the footbar. INHALE, sit tall to prepare. EXHALE, round
bb N bbN bbN bbN bb N bbN bb N bbN bbN bb N bbN bb N
your spine forward and at the same time reach your arms forward until your hands
bbN bbN bb N bb N bb N bbN bb N bb N bbN bbN bbN bb N bb N bbN bbN
are at shoulder height. Arms are on a horizontal line. Keeping your arms extended
bbN bbN bb N bb N bb N bbN bbN bbN bb N bb N bbN bbN bbN bb N
along the horizontal line, INHALE and stack your spine back to an upright long sit
bbN bbN bb N bb N bbN bbN bbN bb N bb N bbN bbN bb N bb N bbN bb N
position. Now your arms are at a 90-degree angle (flexed) to the torso. Continue the
bbN bb N bbN bbN bb N bb N bbN bb N bb N bb N bb N bbN bb N bbN bbN
INHALATION and reach the arms toward the ceiling, flexing the shoulders further.
bbN bb N bb N bb N bbN bb N bb N bbN bbN bb N bbN bbN
EXHALE open your arms out to the sides and circle them around and down, back
bbN bbN bb N bb N bbN bb N bbN bb N bbN bbN bb N bbN bb N bb N bb N
to the starting position. Progression: After bending forward over your legs and
bbN bb N bbN bbN bb N bbN bbN bb N bb N bb N bb N bbN
reaching your arms forward, keep your arms near your ears, while you INHALE and
bbN bbN bbN bb N bb N bb N bb N bbN bbN bbN bb N bb N bb N bb N
reach your heart forward into a long diagonal (hip hinge). Press the carriage back
bbN bbN bbN bbN bbN bbN bb N bbN bb N bbN bb N bbN bb N bb N
with your sit bones (opposition). Lift your torso to the vertical position, as your arms
bbN bbN bbN bb N bbN bbN bb N bb N bbN bb N bbN bb N bbN bb N bb N
reach toward the ceiling. EXHALE open your arms out to your sides and circle them
bbN bbN bbN bb N bb N bb N bbN bbN bb N bbN bb N bb N bbN bbN bb N
around and back down to the starting position.
bbN bb N bb N bb N bbN bb N bbN bbN
Planes of Movement: Sagittal, Coronal, Transverse bbN bb N bb N bb N bb N
Benefits: HNSO, Shoulder Girdle Stabilization, Upper Extremity Strength, Shoulder
bbN bb N bb N bbN bbN bb N bbN bb N
Mobility into Flexion + Abduction. Upper Extremity Core Integration. Upper Back
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, Muscles + Spine Extensors. Thoracic Flexion, Lengthens back body, Postural
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Endurance, Trunk Stability, Pecs Eccentrically.
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Program Design: Seated Upper/Lower Extremities bb N bbN bbN bb N
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
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Rowing Series: III - correct answer-Equipment: Reformer R or B
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Exercise: Long sit, facing footbar. INHALE, reach your arms forward to eye level.
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EXHALE, lower your straight arms and lightly touch the carriage with your fingertips.
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INHALE to reach arms forward and on an upward diagonal. EXHALE to open your
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arms out to the sides and circle them around and down and back into the starting
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position.
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Benefits: Shoulder Girdle Organization, Upper Body Strength, Shoulder
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Congruency, Shoulder Mobility into Flexion + Abduction, Upper Extremity Core
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Integration, Upper Back Muscles + Spine Extensors, HNSO, Thoracic Flexion,
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Postural Endurance, Pecs Eccentrically, Trunk Stability.
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Planes of Movement: Sagittal, Transverse, Coronal
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Program Design: Seated Upper/Lower Extremities bb N bbN bbN bb N
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
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Rowing Series: II - correct answer-Equipment: Reformer R or B
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Exercise: Long Sit, Facing Back. Bend your elbows and turn your palms towards
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you. Lift your elbows to shoulder height, and keep them in line with your shoulders.
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Your fingers are pointing to the ceiling. INHALE, sit tall to prepare. EXHALE, lean
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back with a flat back. INHALE, reach your arms up towards the ceiling while rotating
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your palms inside the loops so they face forward. EXHALE bend forward over your
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legs and lower your arms outside the carriage. Sweep your arms back. Continue as
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in the round back version: Reach your hands as close together behind your back as
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possible. Clasp your hands if possible. Bending your arms will make it easier to
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interlace your hands. INHALE, straighten your arms behind you, rotating your
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shoulders open. Try to lift your arms as high as you can. EXHALE, release your
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hand grip and circle your arms around and to the front. The straps will go slack
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here, as the carriage has bottomed out (is all the way home). Turn your hands
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inside the loops so that - when your hands are in front of you - you can grab the
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loops and roll up into the seated starting position. INHALE, stack your spine.
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Benefits: Strengthens your shoulder stabilizers & spine extensors, improves
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shoulder mobility, lengthens hamstrings, improves upper extremity core integration,
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challenges coordination & memory, HNSO, Upper Extremity integration when in C-
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Curve.
Planes of Movement: Sagittal, Transverse, Coronal
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Program Design: Seated Upper/Lower Extremities bb N bbN bbN bb N
FA: Goal Post, Long Sit, Prone Shoulder, Roll Up, Push Up
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Rowing Series: I - correct answer-Equipment: Reformer R or B
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Exercise: Long Sit, Facing Back. Bend your elbows and pull your hands 3 inches in
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front of your sternum. Point your fingers towards each other, palms towards your
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chest. INHALE, sit tall to prepare. EXHALE, reach through your feet and roll off your
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sit bones. Round your spine as you push the carriage forward and your torso
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moves back. Roll about halfway down. INHALE, maintain the C-Curve and without
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moving the carriage open your arms out to a T-position with your palms facing
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back. EXHALE, bend forward over your legs as you press your arms back (the
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