PEAK PILATES LEVEL 1 STUDY EXAMS GUIDE ALL
QUESTIONS AND ANSWERS SURE A+
✔✔Corkscrew 1 - ✔✔setup: body supine legs straight up arms flat on ground alongside
body presseed intp the mat
-legs are ibn pilates stance
-legs go down and around while box stays still powerhouse stays intact
DONT:
-heels cant slip past the other, must stay together. indicates pelvis is not staying still
-make sure the circle is even on both sides
-don't brace too much
✔✔Corkscrew 1 building blocks - ✔✔-hands under the pelvis for support
-legs can be diamond bent
-cross leg over, leg thats on top we go across the body with
✔✔Corkscrew II - ✔✔same setup, after we circle around hips peel off the mat
DONT:
-dont use momentum
-dont use low back to go up
, ✔✔Saw - ✔✔setup:
-legs are as wide as the mat, feet flexed arms out to the sides palms down
execution:
-begins in the low spine
-lift the spine to decompress then we twist and cross to touch opposite foot. pinky finger
to pinky toe while back hand reaches back in opposition. no movement in pelvis
-lift, twist, reach, reach, reach, stack up and center
-down, exhale, exhale, exhale, inhale to come up
building block:
touch knuckles together arms bent and twist side to side
-bend knees
-lift twist and slide hand down leg
DONT:
-hinge
-no momentum with arms, sloppy arms
-no bounce. it's a lift twist
-feet and arms should not move
✔✔Swan I neck roll - ✔✔setup:
-on stomach hands under shoulders, elbows grazing ribs
-feet parallel and apart
-pubic bone anchored to mat
execution:
-inhale and slide nose up open chest, eyes gaze to ceiling
-lengthen down
-after 3 of these look to one side half circle neck down, then do other way
DONT:
-neck too extended back. only eyes up, not head
-keep shoulders and elbows back
building blocks:
smaller range of motion
-start in sphinx pose
✔✔Single leg kick - ✔✔setup:
-laying on stomach
-elbows slightly wider than shoulders
-knuckles touching in fists
-arms activated down
-lift abdominals and open chest
-legs together
QUESTIONS AND ANSWERS SURE A+
✔✔Corkscrew 1 - ✔✔setup: body supine legs straight up arms flat on ground alongside
body presseed intp the mat
-legs are ibn pilates stance
-legs go down and around while box stays still powerhouse stays intact
DONT:
-heels cant slip past the other, must stay together. indicates pelvis is not staying still
-make sure the circle is even on both sides
-don't brace too much
✔✔Corkscrew 1 building blocks - ✔✔-hands under the pelvis for support
-legs can be diamond bent
-cross leg over, leg thats on top we go across the body with
✔✔Corkscrew II - ✔✔same setup, after we circle around hips peel off the mat
DONT:
-dont use momentum
-dont use low back to go up
, ✔✔Saw - ✔✔setup:
-legs are as wide as the mat, feet flexed arms out to the sides palms down
execution:
-begins in the low spine
-lift the spine to decompress then we twist and cross to touch opposite foot. pinky finger
to pinky toe while back hand reaches back in opposition. no movement in pelvis
-lift, twist, reach, reach, reach, stack up and center
-down, exhale, exhale, exhale, inhale to come up
building block:
touch knuckles together arms bent and twist side to side
-bend knees
-lift twist and slide hand down leg
DONT:
-hinge
-no momentum with arms, sloppy arms
-no bounce. it's a lift twist
-feet and arms should not move
✔✔Swan I neck roll - ✔✔setup:
-on stomach hands under shoulders, elbows grazing ribs
-feet parallel and apart
-pubic bone anchored to mat
execution:
-inhale and slide nose up open chest, eyes gaze to ceiling
-lengthen down
-after 3 of these look to one side half circle neck down, then do other way
DONT:
-neck too extended back. only eyes up, not head
-keep shoulders and elbows back
building blocks:
smaller range of motion
-start in sphinx pose
✔✔Single leg kick - ✔✔setup:
-laying on stomach
-elbows slightly wider than shoulders
-knuckles touching in fists
-arms activated down
-lift abdominals and open chest
-legs together
