Polestar Pilates Reformer Exam| Verified Exam Questions with Correct Answers |already graded A+|Latest Update 2026

Polestar Pilates Reformer Exam| Verified Exam Questions with Correct Answers |already graded A+|Latest Update 2026 Long Stretch: Knees Off - Answer Equipment: Reformer RY or RB Exercise: Kneeling on reformer with hands on footbar. Feet up against shoulder blocks. Round back with Knees hovering off carriage. Press w/ the legs & come back in, like a swinging motion. Round back - maintain flexion in upper spine. Emphasis on pulling knees in quick - exhale here. Push into the arms through the footbar. Instructor - put forearm under abdominals when in spine flexion. When in spine flexion, lift vertebrae at back of head up, gaze down. When in thoracic extension, lift sternum. Keep sit bones together, do not widen. Move back & forth like a dinger of a bell. Benefits: Hip Disassociation, Shoulder Girdle Stability, Core Strength, Hip Extension, Glutes/HS. Planes of Movement: Sagittal Program Design: Full Body FA: Hundred, Push Up Long Stretch: Arabesque - Answer Equipment: Reformer RY or RB Exercise: Standing on reformer. Hands on footbar. Both feet flat by shoulder blocks. Arabesque - Flat Foot, square hip: Keep one foot flat on the carriage w/ heel against shoulder rest. With carriage all the way in, extend one leg up and back, maintain pelvis as neutral as possible. Exhale to press carriage back & inhale to bring carriage in moving only the leg on the carriage, the lifted leg stays still. Arabesque- Plantarflexed ankle, open hip: Place one foot on carriage on plantarflexed ankle w/ heel raised against shoulder rest. With carriage all the way in, extend one leg up & back, allowing hip to open as needed to lift leg to ceiling. Exhale to press carriage back & inhale to bring carriage in, moving only thru the carriage leg, the lifted leg remains still. Arabesque- Plantarflexed ankle w/ beats: Place one foot on carriage on plantarflexed ankle w/ heel against shoulder rest, other foot hovers b/w shoulder rests, body in plank position. Inhale to pull carriage in, flexing the bottom hip as you extend top leg to ceiling. Exhale to press carriage out, bringing the legs back together. Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs, HNSO, Shoulder & Trunk Stability, Upper Extremity Core Integration. Planes of Movement: Sagittal, Transverse, Frontal/Coronal Program Design: Full Body, Inversion FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal Post Long Stretch: Upstretch - Answer Equipment: Reformer RY or RB Exercise: Standing on reformer, hands on footbar, feet propped up against shoulder blocks. Plank position. INHALE, send your hips up and back into the Inverted V. EXHALE, curl your tailbone under and continue to round your spine, one vertebra at a time, all the way up to your neck. Keep the carriage still during this part. INHALE, find your Long Stretch position by widening your chest and pushing the carriage back with your legs. Benefits: Integrates full body, strengthens shoulders, abs, shoulder stabilizers, spine articulation. Planes of Movement: Sagittal Program Design: Inversion, Full Body FA: Push Up, Roll Up, Long Sit, Heel Raises Long Stretch: Downstretch - Answer Equipment: Reformer RY or RB Exercise: Kneeling on reformer, hands on footbar, feet propped up against shoulder blocks. Arms straight, pelvis forward. Look like back of rocking horse. Press out, INhale, Come in & Exhale. Anchor toes on mat & heels firmly against shoulder blocks. Tilt/Press Pelvis toward footbar throughout to encourage hip extension. Planes of Movement: Sagittal (Transverse + Coronal when add arm extension and rotate out to side) Benefits: Strengthens hips, glutes, HS in extension. Arms and Front Abdominal wall. Program Design: Upper Extremity Weight Bearing FA: Push Up, Prone Knee Bend, Prone Press Up Rowing Series: Rowing Front IV - Answer Equipment: Reformer R or B Exercise: Long sit, facing the footbar. INHALE, sit tall to prepare. EXHALE, round your spine forward and at the same time reach your arms forward until your hands are at shoulder height. Arms are on a horizontal line. Keeping your arms extended along the horizontal line, INHALE and stack your spine back to an upright long sit position. Now your arms are at a 90-degree angle (flexed) to the torso. Continue the INHALATION and reach the arms toward the ceiling, flexing the shoulders further. EXHALE open your arms out to the sides and circle them around and down, back to the starting position. Progression: After bending forward over your legs and reaching your arms forward, keep your arms near your ears, while you INHALE and reach your heart forward into a long diagonal (hip hinge). Press the carriage back with your sit bones (opposition). Lift your torso to the vertical position, as your arms reach toward the ceiling. EXHALE open your arms out to your sides and circle them around and back down to the starting position. Planes of Movement: Sagittal, Coronal, Transverse Benefits: HNSO, Shoulder Girdle Stabilization, Upper Extremity Strength, Shoulder Mobility into Flexion + Abduction. Upper Extremity Core Integration. Upper Back Muscles + Spine Extensors. Thoracic Flexion, Lengthens back body, Postural Endurance, Trunk Stability, Pecs Eccentrically. Program Design: Seated Upper/Lower Extremities FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder Rowing Series: III - Answer Equipment: Reformer R or B Exercise: Long sit, facing footbar. INHALE, reach your arms forward to eye level. EXHALE, lower your straight arms and lightly touch the carriage with your fingertips. INHALE to reach arms forward and on an upward diagonal. EXHALE to open your arms out to the sides and circle them around and down and back into the starting position. Benefits: Shoulder Girdle Organization, Upper Body Strength, Shoulder Congruency, Shoulder Mobility into Flexion + Abduction, Upper Extremity Core Integration, Upper Back Muscles + Spine Extensors, HNSO, Thoracic Flexion, Postural Endurance, Pecs Eccentrically, Trunk Stability. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated Upper/Lower Extremities FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder Rowing Series: II - Answer Equipment: Reformer R or B Exercise: Long Sit, Facing Back. Bend your elbows and turn your palms towards you. Lift your elbows to shoulder height, and keep them in line with your shoulders. Your fingers are pointing to the ceiling. INHALE, sit tall to prepare. EXHALE, lean back with a flat back. INHALE, reach your arms up towards the ceiling while rotating your palms inside the loops so they face forward. EXHALE bend forward over your legs and lower your arms outside the carriage. Sweep your arms back. Continue as in the round back version: Reach your hands as close together behind your back as possible. Clasp your hands if possible. Bending your arms will make it easier to interlace your hands. INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your arms as high as you can. EXHALE, release your hand grip and circle your arms around and to the front. The straps will go slack here, as the carriage has bottomed out (is all the way home). Turn your hands inside the loops so that - when your hands are in front of you - you can grab the loops and roll up into the seated starting position. INHALE, stack your spine. Benefits: Strengthens your shoulder stabilizers & spine extensors, improves shoulder mobility, lengthens hamstrings, improves upper extremity core integration, challenges coordination & memory, HNSO, Upper Extremity integration when in C-Curve. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated Upper/Lower Extremities FA: Goal Post, Long Sit, Prone Shoulder, Roll Up, Push Up Rowing Series: I - Answer Equipment: Reformer R or B Exercise: Long Sit, Facing Back. Bend your elbows and pull your hands 3 inches in front of your sternum. Point your fingers towards each other, palms towards your chest. INHALE, sit tall to prepare. EXHALE, reach through your feet and roll off your sit bones. Round your spine as you push the carriage forward and your torso moves back. Roll about halfway down. INHALE, maintain the C-Curve and without moving the carriage open your arms out to a T-position with your palms facing back. EXHALE, bend forward over your legs as you press your arms back (the carriage doesn't move during this step). Reach your hands as close together behind your back as possible. Clasp your hands if possible. Bending your arms will make it easier to interlace your hands. INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your arms as high as you can. EXHALE, release your hand grip and circle your arms around and to the front. The straps will go slack here, as the carriage has bottomed out (is all the way home). Turn your hands inside the loops so that - when your hands are in front of you - you can grab the loops and roll up into the seated starting position. INHALE, stack your spine. Benefits: HNSO, Shoulder stabilizers + extensors, shoulder mobility, upper extremity core integration, coordination & memory, Lengthens Hamstrings. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated Upper/Lower Extremities FA: Goal Post, Long Sit, Roll Up, Prone Shoulder, Push Up Long Box Teaser - Answer Equipment: Reformer, R or BY Exercise: Seated on long box, facing footbar, both short loops in hands, legs in V or table top. INHALE to prepare. EXHALE to roll down one vertebra at a time. Reach your arms out to the sides and let your head extend back. (The edge of the box should touch you on your upper back - shoulder blade area). Lower your legs at the same time. INHALE here in this big backbend. EXHALE, lift your head and reach your arms forward and roll up, reaching your hands into the straps. Benefits: Strengthen abdominals, improve spine flexion, shoulder stabilizers, shoulder flexors (anterior deltoid), hip flexors, quads, balance, coordination, shoulder disassociation, core control, stability, full body movement, deep neck flexors. Plane of Movement: Sagittal (with choreography it could be more) Program Design: Seated FA: Hundred, Roll Up, Long Sit Long Box Series: Backstroke - Answer Equipment: Reformer, Red spring, long box Exercise: Supine on Long Box, Feet towards Footbar, Short Loops in Hands, Both elbows bent and out to sides, hands slightly above forehead, palms facing away, curl up in a chest lift, legs at table top. INHALE, straighten your arms and legs to the ceiling, making right angles at your hips and shoulders. Keep the carriage still as you do that. Keep your legs touching, squeezing your inner thighs together. Keep your upper back wide and the edge of your shoulder blades on the box. EXHALE as you open arms and legs. Circle them around and down into the Hundred position. INHALE, hold the Hundred position. EXHALE return to the starting position by bending your arms and legs. Benefits: Core control in spine flexion, thoracic flexion, trunk stability, coordination, hip & shoulder disassociation, strengthens abdominals, necks flexors, hip flexors, lat dorsi, adductors, serratus anterior. Program Design: Supine Upper/Lower Extremity/Abdominals