Intermediate Reformer: Stott Pilates
Footwork 1 - ANS-Toes apart heels together: inhale out, exhale in.
Springs: 3-4
Reps: 10-12
Headrest up for footwork
Knees track over feet, heels still in space, neutral pelvis, basic principles working.
TM: Hip extensors, quads, and adductors concentrically on extensions, eccentrically on
return, lateral rotators to maintain hip rotation.
Footwork 2 - ANS-Wrap toes on bar: inhale out, exhale in.
10-12
Focus: Maintain feet wrapping, maintain inner thigh connection
TM: Adductors isometrically to maintain adduction, hip extensors and quads concentric
on extension, eccentrically on return. Feet muscles working to wrap toes.
Footwork 3 - ANS-Heels on bar: inhale out, exhale in
10-12
Focus: Feet still in space, maintain inner thigh connection
TM: Adductors isometrically to maintain adduction, hip extensors and quads concentric
on extension, eccentrically on return. EMPHASIS ON HAMSTRINGS. dorsiflexors of
ankles working.
Footwork 4 - ANS-High half toe: inhale out exhale in
10-12
Focus: feet relatively still in space, equal weight on both feet, inner thigh connection
TM: Adductors isometrically to maintain adduction, gastrocnemius and soleus to
maintain plantar flexion, quads and hip extensors concentrically on extensions,
eccentrically on return.
Footwork 1 - ANS-Toes apart heels together: inhale out, exhale in.
Springs: 3-4
Reps: 10-12
Headrest up for footwork
Knees track over feet, heels still in space, neutral pelvis, basic principles working.
TM: Hip extensors, quads, and adductors concentrically on extensions, eccentrically on
return, lateral rotators to maintain hip rotation.
Footwork 2 - ANS-Wrap toes on bar: inhale out, exhale in.
10-12
Focus: Maintain feet wrapping, maintain inner thigh connection
TM: Adductors isometrically to maintain adduction, hip extensors and quads concentric
on extension, eccentrically on return. Feet muscles working to wrap toes.
Footwork 3 - ANS-Heels on bar: inhale out, exhale in
10-12
Focus: Feet still in space, maintain inner thigh connection
TM: Adductors isometrically to maintain adduction, hip extensors and quads concentric
on extension, eccentrically on return. EMPHASIS ON HAMSTRINGS. dorsiflexors of
ankles working.
Footwork 4 - ANS-High half toe: inhale out exhale in
10-12
Focus: feet relatively still in space, equal weight on both feet, inner thigh connection
TM: Adductors isometrically to maintain adduction, gastrocnemius and soleus to
maintain plantar flexion, quads and hip extensors concentrically on extensions,
eccentrically on return.
