PEAK PILATES LEVEL 1 LATEST EXAMS SCRIPT
QUESTIONS AND ANSWERS SURE A+
✔✔How many repetitions for lower lifts? - ✔✔6-10 repetitions
✔✔What are the cues for criss-cross? - ✔✔Criss and cross.
Criss and cross.
✔✔How many repetitions for criss-cross? - ✔✔6-10 repetitions
✔✔What are the cues for spine stretch forward? - ✔✔Chin to chest, nose to navel,
crown to mat.
Exhale fully
Lift up low back, mid back, upper back, head.
✔✔How many repetitions for spine stretch forward? - ✔✔5 repetitions
✔✔What are the cues for open leg rocker prep? - ✔✔lift and lengthen; Exhale, scoop
deeper and hold.
✔✔How long to hold open rocker prep? - ✔✔10 seconds
✔✔What are the cues for corkscrew? - ✔✔Long, around and up.
, Reverse, around and up..
Circle from the legs, keep pelvis still.
✔✔How many repetitions for corkscrew 1? - ✔✔2-4 repetitions each direction
✔✔What are the cues for saw? - ✔✔Lift, twist, and exhale, exhale, exhale.
Lift twist and wring out the lungs
✔✔How many repetitions of saw? - ✔✔3-5 in each direction
✔✔What are the cues for Swan 1 neck roll? - ✔✔Inhale, roll a marble with your nose,
your chin, lift your chest and stretch. (Look right, down and around left, center. Look left
down around to right. Center.)
Lower down long and broad.
✔✔How many repetitions for Swan 1 neck roll? - ✔✔1-3 repetitions
✔✔What are the cues for bridge prep? - ✔✔Lift up in one piece. Roll down longer
longer longer, press up, hold strong and long. Roll down through your ribs your waist
your hips.
✔✔What are the reps for bridge prep? - ✔✔3-5 repetitions
✔✔What are the cues for side kick series: front and back? - ✔✔kick front, reach back.
Big kick, little kick. Back Back.
✔✔What are the reps for front back? - ✔✔5-10 repetitions
✔✔What are the cues for up and down? - ✔✔lift up and lower down, down down. /
Reach up one mile/ pull down 3.
✔✔What are the reps for up and down? - ✔✔5 reps
✔✔What are the cues for small circles? - ✔✔and circle 1,2,3,4...Reverse/ and brush
brush brush..Reverse.
✔✔What are the reps for small circles? - ✔✔5-8 reps
✔✔What are cues for inner thigh lifts and circles? - ✔✔lengthen to lift the thigh. And
lengthen to lower/ Big circles, around, and up.
✔✔What are the reps for inner thigh lifts and circles? - ✔✔5-8 reps
QUESTIONS AND ANSWERS SURE A+
✔✔How many repetitions for lower lifts? - ✔✔6-10 repetitions
✔✔What are the cues for criss-cross? - ✔✔Criss and cross.
Criss and cross.
✔✔How many repetitions for criss-cross? - ✔✔6-10 repetitions
✔✔What are the cues for spine stretch forward? - ✔✔Chin to chest, nose to navel,
crown to mat.
Exhale fully
Lift up low back, mid back, upper back, head.
✔✔How many repetitions for spine stretch forward? - ✔✔5 repetitions
✔✔What are the cues for open leg rocker prep? - ✔✔lift and lengthen; Exhale, scoop
deeper and hold.
✔✔How long to hold open rocker prep? - ✔✔10 seconds
✔✔What are the cues for corkscrew? - ✔✔Long, around and up.
, Reverse, around and up..
Circle from the legs, keep pelvis still.
✔✔How many repetitions for corkscrew 1? - ✔✔2-4 repetitions each direction
✔✔What are the cues for saw? - ✔✔Lift, twist, and exhale, exhale, exhale.
Lift twist and wring out the lungs
✔✔How many repetitions of saw? - ✔✔3-5 in each direction
✔✔What are the cues for Swan 1 neck roll? - ✔✔Inhale, roll a marble with your nose,
your chin, lift your chest and stretch. (Look right, down and around left, center. Look left
down around to right. Center.)
Lower down long and broad.
✔✔How many repetitions for Swan 1 neck roll? - ✔✔1-3 repetitions
✔✔What are the cues for bridge prep? - ✔✔Lift up in one piece. Roll down longer
longer longer, press up, hold strong and long. Roll down through your ribs your waist
your hips.
✔✔What are the reps for bridge prep? - ✔✔3-5 repetitions
✔✔What are the cues for side kick series: front and back? - ✔✔kick front, reach back.
Big kick, little kick. Back Back.
✔✔What are the reps for front back? - ✔✔5-10 repetitions
✔✔What are the cues for up and down? - ✔✔lift up and lower down, down down. /
Reach up one mile/ pull down 3.
✔✔What are the reps for up and down? - ✔✔5 reps
✔✔What are the cues for small circles? - ✔✔and circle 1,2,3,4...Reverse/ and brush
brush brush..Reverse.
✔✔What are the reps for small circles? - ✔✔5-8 reps
✔✔What are cues for inner thigh lifts and circles? - ✔✔lengthen to lift the thigh. And
lengthen to lower/ Big circles, around, and up.
✔✔What are the reps for inner thigh lifts and circles? - ✔✔5-8 reps
