HIGH LADDER BARREL EXERCISES LEVEL 1 ( PEAK PILATES ) WITH 100% CORRECT ANSWERS

Swan Dive Reps : 3 ●Cue Breath ○Increase strength for extension exercises •Lie face down, tummy over barrel, hang arms down •Toes against bottom rung, heels on higher one; pilates stance •Inhale reach arms long and lift, •Exhale& arch back •Lifting strongly in abs, knees bent •Inhale reach body forward as legs straighten, arms reaching out long •Exhale arch back with straight legs •Reaching arms up and back ■Lead with the eyes as the spine extends Short Box : Round Reps : 3-5 ○Tender Coccyx, stiff lower back, adds support during spine extension •Sit hand width from top of barrel, hook toes under top rung of ladder, hip distance flexed •Fold arms into abs •Inhale roll back from Powerhouse, exhale return •Sacrum at highest point when rolling back ■Head is last to drop, first to come up Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:00 / 0:00 Full screen Short Box : Flat Reps : 3-5 ○Strengthen Abs •Inhale as you lift taller out of the hips, hinge straight back •Exhale as you reach taller to come up •Can add exercise weight bar, above head slightly forward ■Shoulders depressed, ribs are flush Short Box : Side Reps : 3 ○Strengthen& Stretch sides of waist •Sit Tall collarbone slightly in front of hips •Lift out of waist, then reach long over to one side ■Keep ribs soft, equal weight on sitz bones ■Ribs aligned, opposite hip stays down Short Box : Twist Reps : 3 ○Strengthen oblique & back •From waist twist to the right, Inhale and lean body long •Exhale as you return center •Shoulders depressed •Reaching Diagonal Short Box : Basic Tree Reps : 3-5 ○Stretches legs and spine, prepare for tree on reformer •Stand behind barrel, hands grab top rung, one foot on a rung •Standing hip over foot, hips square •Bend knee press pelvis forward •Straighten lifted leg as you round over ■Keep hips level, Kenneth in line Short Box : Tree Reps : 2-3 ○Support for spine in full extension •Sit on barrel, hook foot under top rung, right leg in elbow crease •Sit Tall ▪Same as reformer Short Box : Side Sit Ups Reps : 3 Short 3 Long 1 Stretch Short Box : Side Stretch Reps : 3 Rolls 3 Lifts Ballet : Front Reps : 3 ○Stretches hips, legs, and spine ●Spot behind •Face barrel pilates stance, Sacrum against back rung •Cross legs in front of body as you lift your leg on top center •Hands hold top rung palms face front ●Hips stay pressed back and Square ■Lift up and over Round forward, opposite ear to knee -Stay lifted stack back up (3x) ■Arch/Swan backwards, pause and stretch keeping neck in neutral -Lift up slide hands down ladder (3x) ■Slide Leg forward & Pull back using belly (3x) Ballet : Front with Bent Leg Reps : 3 ○Opens hip, Stretches hip Rotator & butt ●Stay lifted out of hips, relax hip to deepen stretch •Bend knee and open to the outside, Flex foot •Diagonal across barrel ■Pull body up and curl over leg, opposite ear to knee, arch back slide hands (3x) ■Straighten leg lift up briskly (3x) Ballet : Side Reps : 3 ○Openhip, Stretch inner thigh & waist. Foot & knee alignment ●Align the lifted foot with hip, rib, shoulder and ear, stay lifted •Stand sideways leg parallel, hips directly over standing leg •Arm of standing leg reaches to the ceiling, other hand holds top rung palm up ■Lift tall and reach sideways/Mermaid over leg, reach for toes, Switch arms bend to the other side (3x) ■Both hands hold top rung as you slide the leg out over the barrel, draw the leg back in (3x) Ballet : Side with Bent Leg Reps : 3 ○Opens the hip, stretch inner thigh & waist ●Knee up, turned out in center -lifted foot aligned with hip, rib, shoulder and ear, hips stay square •Arm of standing leg extended to ceiling, other hand holds top rung palm up ■Bend over knee, keeping it open, return up right position and switch (3x) ■Finish by straightening the leg & lifting it up briskly 3 times Ballet : Back Reps : 3 ○Stretches front of hips, thighs and spine ●Draw hips forward into ladder, hips square •Stand in middle facing ladder, holding top rung with both hands •Place one leg's knee over barrel ■Stretch Forward over ladder lifting back leg up as you go over the ladder (3x) ■Slide the body backwards & Pull forward keeping hips & Shoulders square (3) ■Lift (3x) ■Slide back again bend knee, turning to look at your foot, reach with opposite hand to grab and stretch ■Extend leg, turn parallel bend knee and Swan back trying to touch your head with toes ■Slide forward, lift leg off Balance with knee turned out toe to knee (passé), rise to Relevé Backward Stretch Reps : 3 ○Stretches entire front and back of body ●Keep hips on barrel, bring head up 1st to roll forward •Stand in front, feet barrel width apart •Lower back against front part of arc ■Reach arms up as you extend back over barrel, take hold of top rung stretch ■Chin to chest and slowly roll forward; butt to barrel, navel to spine