STOTT Essential Reformer Target mm

Footwork - ANSWER-Obliques (prevent spinal extension/rotation - with multifidi), vasti (patellar tracking) Footwork 1 (toes apart heels together) - ANSWER-hip extensors, quads and adductors, lateral rotators maintain rotation Footwork 2 (wrap toes on bar) - ANSWER-adductors maintain, hip extensors and quads, foot intrinsics Footwork 3 (heels on bar) - ANSWER-adductors, hip extensors and quads (esp. hams), dorsiflexors Footwork 4 (high half toe) - ANSWER-gastroc-soleus, adductors, hip extensors and quads Footwork 5 (lower and lift) - ANSWER-gastroc-soleus, adductors Second Position - ANSWER-Obliques (prevent spinal extension/rotation - with multifidi), hip extensors and quads, vasti (patellar tracking), dorsiflexors Second Position 2 (LR) - ANSWER-lateral rotators Second Position 3 (MR) - ANSWER-medial rotators Single Leg 1 (One Leg Bent) - ANSWER-Obliques (prevent spinal extension/rotation - with multifidi), hip extensors and quads, vasti (patellar tracking) Single Leg 2 (Bicycle) - ANSWER-Obliques (prevent spinal extension/rotation - with multifidi), hip extensors and quads (supporting), vasti (patellar tracking), hip flexors and quads (gesture) Single Leg 3 (Single Heel) - ANSWER-Obliques (prevent spinal extension/rotation - with multifidi), hip extensors and quads (supporting), vasti (patellar tracking), hip flexors and quads (gesture isometric) Hundred - ANSWER-rectus and obliques. lats and pec major to stabilize. hip flexors, adductors, and quads isometrically, scapular stabilizers Bend & Stretch - ANSWER-obliques for imprint, obliques and multifidi to prevent rotation, hip extensors and quads, vasti (patellar tracking) Bend & Stretch 1 (Parallel) - ANSWER-adductors