Stott Pilates: Essential Reformer Already Graded A+

Stott Pilates: Essential Reformer Already Graded A+ Order of essential exercises (Column 1) Footwork Second position Single leg Hundred Bend & Stretch Lift & Lower Adductor stretch Short spine Midback series Back rowing Preps Order of essential exercises (Column 2) Side arm preps sitting Side twist sitting Front rowing preps Stomach massage Arms pulling straps (long box) Round back (short box) Straight back (short box) Twist (short box) Tree (short box) Elephant Mermaid Leg circles Knee stretches Running Hip lift Hip rolls Single thigh stretch Side splits Footwork 1-5 1. Toes apart heels together 2. Wrap toes on bar 3. Heels on bar 4. High half toe 5. Lower & Lift Second position 1-3 1. Parallel 2. Laterally rotated 3. Medially rotated Single leg 1-3 1. One leg bent 2. Bicycle 3. Single heel What is the spring tension for footwork? 3-4 Springs What is the breathing pattern for essential level footwork? (1-4) Exhale push carriage out Inhale return carriage (5) Inhale push carriage out Exhale lower heels Inhale lift heels Exhale return carriage What is the foot placement for second position 1-3 1. heels on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart 2. Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally rotated, knees flexed and pointing over center of feet 3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated, knees flexed and touching. Breathing pattern of single leg Inhale press carriage out Exhale return The ball of the foot is on the footbar for which single leg exercise/s? One leg bent Bicycle What is the spring tension for single leg? 2-3 Springs What is the starting position for "hundred"? Supine Imprinted position Legs parallel and adducted in air Knees flexed (tabletop) Elbows flexed by sides of body Hands in straps, fingers long, palms facing away. Scapulae stabilized. Should the tension be higher or lower of side splits adduction? Lower On side splits, what is the breathing pattern? Abduction: exhale, press carriage out Adduction: Exhale, pull carriage in Exhale where exertion is focused How should single thigh stretch be initiated? Exhale, press back foot against should