Stott Pilates Intermediate Reformer (Correctly Solved)
Footwork #1 correct answers toes apart heels together
Footwork #1 toes apart heels together breath work & Reps correct answers Inhale - squeeze heels
together and extend knees to press carriage out.
Exhale- flex knees and hip, controlling return of carriage.
Reps - 10-12
Footwork #2 correct answers Wrap toes on bar
Footwork #2 wrap toes on bar breath work & Reps correct answers Inhale- keep heels still in
space and extend knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage.
Reps- 10-12
Footwork #2 Wrap toes on bar Modification correct answers Longitudinal arch - place deepest
part of longitudinal arch of foot on footbar and gently flex toes, to relieve cramping in toes
Footwork #3 correct answers Heels on Bar
Footwork #3 Heels on Bar Breath & Reps correct answers Inhale - keep feet still in space and
extend knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage
Reps- 10-12
Footwork #4 correct answers High half toe
Footwork #4 High Half Toe - Breath & Reps correct answers Inhale - maintain heels lifted and
extend knees to press carriage out.
, Exhale - flex at knees and hips, controlling return of carriage.
Reps - 10-12
Footwork #5 correct answers Lower & LIft
Footwork #5 Lower & Lift Breath & Reps correct answers Inhale - maintain heels lifted and
extend knees to press carriage out.
Exhale - keep legs straight and lower heels under bar (dorisflex)
Inhale - lift heels (plantar flex)
Exhale - maintain heels lifted and flex knees hips, controlling return of carriage.
Reps- 6 reps- starting with one and adding one on each time.
Footwork #1- #5 Essence correct answers Target Muscles - transversus abdominus to compress
abdomen and stabilize lumbo-pelvic region, deep pelvic floor to aid in firing. transversus,
obliques help to prevent spinal extension, obliques and multifidus to prevent rotation, vastus
medialis and olteralis working to track patella properly
Footwork #1 Heel together toes apart Essence correct answers hip extensors, quadriceps and
adductors concentrically on extension, eccentrically on return, lateral raotators to maintain
rotation at hip
Footwork #2 Wrap toes on bar Essence correct answers Adductors isometrically to maintain
adduction, hip extensors and quadrieps concentrically on extension, eccentrically on return,
intrinsic muscles of feet to maintain toes wrapping.
Footwork #3 Heels on Bar correct answers adductors isometrically to maintain adduction, hip
extensors and quardfriceps concentrically onextensiom eccentrically on return (hamstrings),
dorisflexors of ankles maintain position of feet.
Footwork #4 High Half Toe correct answers gastrocnemius and soleus to maintain plantar
flexion, adductors isometrically to maintain adduction, hip extensors and quadriceps
concentrically on extension, eccentrically on return.
Footwork #1 correct answers toes apart heels together
Footwork #1 toes apart heels together breath work & Reps correct answers Inhale - squeeze heels
together and extend knees to press carriage out.
Exhale- flex knees and hip, controlling return of carriage.
Reps - 10-12
Footwork #2 correct answers Wrap toes on bar
Footwork #2 wrap toes on bar breath work & Reps correct answers Inhale- keep heels still in
space and extend knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage.
Reps- 10-12
Footwork #2 Wrap toes on bar Modification correct answers Longitudinal arch - place deepest
part of longitudinal arch of foot on footbar and gently flex toes, to relieve cramping in toes
Footwork #3 correct answers Heels on Bar
Footwork #3 Heels on Bar Breath & Reps correct answers Inhale - keep feet still in space and
extend knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage
Reps- 10-12
Footwork #4 correct answers High half toe
Footwork #4 High Half Toe - Breath & Reps correct answers Inhale - maintain heels lifted and
extend knees to press carriage out.
, Exhale - flex at knees and hips, controlling return of carriage.
Reps - 10-12
Footwork #5 correct answers Lower & LIft
Footwork #5 Lower & Lift Breath & Reps correct answers Inhale - maintain heels lifted and
extend knees to press carriage out.
Exhale - keep legs straight and lower heels under bar (dorisflex)
Inhale - lift heels (plantar flex)
Exhale - maintain heels lifted and flex knees hips, controlling return of carriage.
Reps- 6 reps- starting with one and adding one on each time.
Footwork #1- #5 Essence correct answers Target Muscles - transversus abdominus to compress
abdomen and stabilize lumbo-pelvic region, deep pelvic floor to aid in firing. transversus,
obliques help to prevent spinal extension, obliques and multifidus to prevent rotation, vastus
medialis and olteralis working to track patella properly
Footwork #1 Heel together toes apart Essence correct answers hip extensors, quadriceps and
adductors concentrically on extension, eccentrically on return, lateral raotators to maintain
rotation at hip
Footwork #2 Wrap toes on bar Essence correct answers Adductors isometrically to maintain
adduction, hip extensors and quadrieps concentrically on extension, eccentrically on return,
intrinsic muscles of feet to maintain toes wrapping.
Footwork #3 Heels on Bar correct answers adductors isometrically to maintain adduction, hip
extensors and quardfriceps concentrically onextensiom eccentrically on return (hamstrings),
dorisflexors of ankles maintain position of feet.
Footwork #4 High Half Toe correct answers gastrocnemius and soleus to maintain plantar
flexion, adductors isometrically to maintain adduction, hip extensors and quadriceps
concentrically on extension, eccentrically on return.
