PEAK PILATES LEVEL 1 STUDY QUESTIONS WITH VERIFIED SOLUTIONS.

100s Knees to chest; chin to chest, extend the legs out and pump out for 5 and in for 5 • Total reps - 100 pumps, 10 full breaths • "Get your circulation going!" • "Connect the ribs to the hips, and ribs to the scapula" • " Press the Centerline with both legs" Transition: Knees to chest, lower your head, reach the legs out along the mat, fingertips to the ceiling for Roll Up Head up, roll up, reach and stretch. Scoop and roll down, bone by bone by bone, exhaling as you roll. And bring it back it back up • Total reps - 5 Transition: Draw your right knee into the chest and stretch it to the ceiling for Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:00 / 0:15 Full screen One Leg Circle Circle across down and up! • Total reps - 5 each direction • "Cut a circle in the sky" • "Work from the Seat" • "Connect the ribs to the Powerhouse. Connect ribs to the Mat." Transition: Stretch both legs out on the mat and roll up. Place your hands on the mat, hips to the feet. Clasp the ankles in a bracelet for Rolling like a Ball Roll back and come up • Total reps- 6 - 8 • "Balls have no heads and feet: • "Imprint the spine all the down and on the way up" Transition: Place your hands next to your hips, lift and straighten the legs out. Bring the right leg to the chest and roll back onto the Mat for Single Leg Stretch Outside hand on ankle, inner on knee, heel to buttocks. Change legs. • Total reps 6-10 • "Inhale, Inhale; Exhale, Exhale" • "Pull in strong, reach long" • "As if moving through taffy" Transition: Bring both knees in and wrap hands low around the ankles for Double Leg Stretch • Total reps: 6-10 • "Out long; Hold. In strong." • "Out long and thin; pull it in" • "In with the air to stretch long, out with the air to hug tight" Transition: Knees to chest and straighten them to the ceiling. Grab the right ankle with both hands for Single Leg Stretch Pull the leg in, pulse twice and switch • Total reps: 6-10 • "Pull, pull; switch... pull, pull; switch" • "Legs pass like the scissor blades" Transition: Both legs to the ceiling, hands behind the head for Double Straight Leg Lower Lift From your Powerhouse, lower your legs • Total reps: 6-10 • "Brush the walls with your toes" • "Lower Lower,Lower, and Lift!" Transition: Bend the right knee to the chest, left out and long, toe and nose in line for Criss Cross • Total reps: 6-10 • "Wring out from the waist" • "Looking back as your elbow reaches" • "Twist and reach" Transition: Lengthen out long, roll up, legs Mat width apart for Spine Stretch Forward Frankenstein arms out, exhale forward. Inhale up. • Total reps: 5 • "Lift up and over like a candy cane" • "Empty out all the air from your lungs" Transition: Reach out to the ankles, bend the knees, draw your heels in for Open Leg Rocker - Prep On the sit bones in a C-Curve position, extend the right leg out, bring it in and extend the left, bring it in, extend both legs and hold for 10 secs. • "Lift and lengthen; exhale, scoop deeper and hold" • "Straighten only as far as you can and maintain the C-Curve with good form" Transition: Bring the legs together, reach for the toes and roll down as your legs come up for the Corkscrew I Inhale as your legs cross the body; Exhale as the legs reverse away from the centerline. Pause reverse • Total reps: 2-4 each dir • "Circle from the Powerhouse not the hips." • "Long around and UP!" • Spine is firmly imprinted on the mat Transition: In one motion, roll up, open the legs for Saw Twist the spine as the back arm lowers. Pinky finger to pinky toe. • Total reps: 3-5 each direction • Inhale to twist; Exhale to reach • "Twist 1, 2, 3 and wring out the lungs" Transition: Arms to the side, legs together, roll down to the Mat, extend the right arm over head, roll over for Swan Feet in the Mat, hands below shoulder, elbows tight. Inhale as you lift off the Mat. Look to the right, roll to the chest, look left. Reverse. Exhale and lower. Repeat • Total reps: 1-3 • "Inhale up - Lengthen down" • "Anchor the pelvis, extend the spine forward" • "Maiden on the bow of a ship" Transition: Lift back to Rest Position Transition: Lie on your back for Shoulder Bridge Prep Anchor both palms, shoulder blades, and hips into the Mat. Inhale as you lift your hips to the ceiling. Exhale down • Total reps: 3-5 • "Press up, hold, strong and long; roll down, your chest, ribs and hips • "Lay your spine down like a string of pearls" Transition: Both legs together and long on the Mat. Right arm overhead and onto the side for Side Kick Series: Front and Back • Total reps: 5-10 • "Kick, kick, reach long..." • Moving the leg long like a pendulum of a clock going tick-tick, tock-tock Side Kicks, Up and Down • Total reps: 5 • "Reach the leg out one mile and pull down one ton, reach the leg two miles Circles • Total reps: 5 • "Strike a match with the ankles" Inner Thigh Lift and Circles • Total reps: 5-8 • "Lengthen to go up and lengthen to come down" Transition: Stretch out both legs and roll over for Beats on the Belly • Total reps: 8-10, 1-3 sets Transition: To Side Kick Series to other side Transition: Turn around, sit up with knees bent for Teaser - One Leg Prep Spine in C-Curve, lift right leg up, arms extended • Total reps: 3-4 per leg • "Roll down to come up; reach for knees, ankles, toes and up." Transition: Finish seated and lift the other leg to join for