Stott Pilates: Essential Reformer
Questions &Answers
Order of essential exercises
(Column 1) -ANSWER - 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) -ANSWER - 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 -ANSWER - 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 -ANSWER - 1. Parallel
2. Laterally rotated
, 3. Medially rotated
Single leg 1-3 -ANSWER - 1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork? -ANSWER - 3-4 Springs
What is the breathing pattern for essential level footwork? -ANSWER - (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 -ANSWER - 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 -ANSWER - Inhale press carriage out
Exhale return
The ball of the foot is on the footbar for which single leg exercise/s? -ANSWER - One
leg bent
Bicycle
What is the spring tension for single leg? -ANSWER - 2-3 Springs
What is the starting position for "hundred"? -ANSWER - 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? -ANSWER - Lower
On side splits, what is the breathing pattern? -ANSWER - Abduction: exhale, press
carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
Questions &Answers
Order of essential exercises
(Column 1) -ANSWER - 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) -ANSWER - 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 -ANSWER - 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 -ANSWER - 1. Parallel
2. Laterally rotated
, 3. Medially rotated
Single leg 1-3 -ANSWER - 1. One leg bent
2. Bicycle
3. Single heel
What is the spring tension for footwork? -ANSWER - 3-4 Springs
What is the breathing pattern for essential level footwork? -ANSWER - (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 -ANSWER - 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 -ANSWER - Inhale press carriage out
Exhale return
The ball of the foot is on the footbar for which single leg exercise/s? -ANSWER - One
leg bent
Bicycle
What is the spring tension for single leg? -ANSWER - 2-3 Springs
What is the starting position for "hundred"? -ANSWER - 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? -ANSWER - Lower
On side splits, what is the breathing pattern? -ANSWER - Abduction: exhale, press
carriage out
Adduction: Exhale, pull carriage in
Exhale where exertion is focused
