PEAK Pilates Mat Lvl 1 (With correct solutions)

100s correct answers 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 correct answers 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 One Leg Circle correct answers 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 correct answers 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 correct answers 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 correct answers • Total reps: 6-10 • "Out long; Hold. In strong." • "Out long and thin; pull it in"