STOTT PILATES COMPREHENSIVE MATWORK
(ACTUAL 2024-2025)QUESTIONS WITH ANSWERS
Roll Up - <<Answers>>>supine, pelvis and spine neutral legs
extended along mat adducted or ab, parallel wiht ankles
dorisflexed. inhale -hold pole arms reaching overhead
scapulae stabilized
exhale - lengthen back of neck cont to st scp and initiate from
head sequentially flexing spine off mat one vertebra at a time
(passing thru imprint) until pelvis vertical, spine flexed, arms
reaching parallel to floor, top of head toward fingers.
inhale - maintain spinal flexion and roll asis away from front
of femurs
exhale - continue to roll spine thru flexion, one vertebra at a
time onto mat (pass thru imprint) allow pelvis to return to
neutral once thoracic reaches mat. stablilize then reach arms
back overhead.
Roll Up reps, mods, essence - <<Answers>>>5-8 Reps
Mods
- half roll up, legs flexed
- half roll up legs extended
- full roll up, legs flexed
- flex band exerciser around feet
- ball bet knees
- arms by ears
- holding fitness circle
, STOTT PILATES COMPREHENSIVE MATWORK
(ACTUAL 2024-2025)QUESTIONS WITH ANSWERS
up- over top ra, ob, ab concentric hip flex con
down - glutes
ab, hip flex - ecc
One Leg Circle - <<Answers>>>Supine pelvis and spine
neutral legs long one lengthened along mat in line with sit-
lone, other leg reaching to celing with hip flexed to 90 ankles
plantar flexed toes gently pointed arms long by sides palms
down, scapulae stabilized
inhale - first half of circle bring gesture leg across midline of
body then away
exhale for 2nd half of circle, bring gesture leg away form
midline then toward torso, pausing briefly at top of circle
One leg Circle reps, mods, essence - <<Answers>>>5 times
each direction
mods
both knees bent
leg in air bent
leg on mat bent
small quick circles
foot in flex band
flex band around thigh
hold fitness circle
Essence
(ACTUAL 2024-2025)QUESTIONS WITH ANSWERS
Roll Up - <<Answers>>>supine, pelvis and spine neutral legs
extended along mat adducted or ab, parallel wiht ankles
dorisflexed. inhale -hold pole arms reaching overhead
scapulae stabilized
exhale - lengthen back of neck cont to st scp and initiate from
head sequentially flexing spine off mat one vertebra at a time
(passing thru imprint) until pelvis vertical, spine flexed, arms
reaching parallel to floor, top of head toward fingers.
inhale - maintain spinal flexion and roll asis away from front
of femurs
exhale - continue to roll spine thru flexion, one vertebra at a
time onto mat (pass thru imprint) allow pelvis to return to
neutral once thoracic reaches mat. stablilize then reach arms
back overhead.
Roll Up reps, mods, essence - <<Answers>>>5-8 Reps
Mods
- half roll up, legs flexed
- half roll up legs extended
- full roll up, legs flexed
- flex band exerciser around feet
- ball bet knees
- arms by ears
- holding fitness circle
, STOTT PILATES COMPREHENSIVE MATWORK
(ACTUAL 2024-2025)QUESTIONS WITH ANSWERS
up- over top ra, ob, ab concentric hip flex con
down - glutes
ab, hip flex - ecc
One Leg Circle - <<Answers>>>Supine pelvis and spine
neutral legs long one lengthened along mat in line with sit-
lone, other leg reaching to celing with hip flexed to 90 ankles
plantar flexed toes gently pointed arms long by sides palms
down, scapulae stabilized
inhale - first half of circle bring gesture leg across midline of
body then away
exhale for 2nd half of circle, bring gesture leg away form
midline then toward torso, pausing briefly at top of circle
One leg Circle reps, mods, essence - <<Answers>>>5 times
each direction
mods
both knees bent
leg in air bent
leg on mat bent
small quick circles
foot in flex band
flex band around thigh
hold fitness circle
Essence
