PEAK Pilates Mat Lvl 1 (100% accurate answers)

Hundred correct answers Knees to chest; chin to chest, extend the legs up to 90 degrees. Raise arms hip height and start pumping 6 to 8 inches • "Get your circulation going!" "Imprint spine into the mat" • "Connect the ribs to the hips, and ribs to the scapula" • " Press the Centerline with both legs" Inhale for 5, exhale for 5, Total reps - 100 pumps, 10 full breaths Transition to Roll Up: Knees to chest, lower your head to mat and reach fingertips to the ceiling. Lower feet back down to the mat and strech the legs out long Roll Up correct answers chin to chest, Inhale to prepare, roll up and peel your spine off the mat, bring belly button back and up into the ribs creating C curve. Exhale reach and stretch for your toes.Inhale Scoop and roll down, vertabrae by vertabrae. Head coming down last. Hands reach back for the stretch. Keep back ribs in the mat. Inhale head comes between arms and roll back up. • Total reps - 5 Transition for one leg circle: Set feet on the floor hands by your side press hips back legs extended. Roll down, Draw your right knee into the chest and extend it to the ceiling One Leg Circle correct answers Circle across the body down, around and up! keep pelvis imprinted into the mat. Hug that centerline • 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 to rolling like a ball: Stretch both legs out on the mat and roll up. Place your hands on the mat, lift your hips to the feet. in one motion circle the arms around the legs and Clasp the ankles in a bracelet. Rolling like a Ball correct answers knees open shoulder width, feet together. chin to chest look toward your belly button. Hover on your sit bones. 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" Use your adominals to pull yourself up Transition to single let stretch: Place your hands next to your hips, lift and straighten the legs out. Bring the right leg to the chest. Outside hand on ankle inside hand on knee. roll back onto the Mat Single Leg Stretch correct answers Chin to chest, pull knee into chest, reach with opposite leg and switchOutside hand on ankle, inner on knee, heel to buttocks. Change legs. • Total reps 6-10 Pull, pull, and pull, pull