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Polestar Pilates Reformer (Latest 2024/ 2025 Update) Questions and Verified Answers| Grade A| 100% Correct

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Polestar Pilates Reformer (Latest 2024/ 2025 Update) Questions and Verified Answers| Grade A| 100% Correct Q: 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 Q: 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. Planes of Movement: Sagittal, Coronal, Transverse FA: Hundred, Seated Hip Abduction, Long Sit, Roll Up, Goal Post. Q: Long Box Series: Swan Answer: Equipment: Reformer, RY Exercise: Prone on Box, Feet under Footplank in ER, Hip Hinge at box crease, pad for hips if needed. INHALE to prepare (bend your knees). EXHALE, press your legs to straight and reach your arms forward. Extend your spine. INHALE, bend your knees, pivot your pelvis around the edge of the box. (The carriage moves just a tiny bit.). EXHALE, return your body into the Swimming position (flat diagonal). INHALE bend your knees to bring the carriage in. Swing your arms back. Benefits: Improves spine extensor and hip extensor strength. Practices scapulo-humeral rhythm. Strengthens your hip extensors, glutes, and hamstrings. Strengthens your ankles and plantar flexors, such as calves. Planes of Movement: Sagittal, Coronal, Transverse Program Design: Full Body, Prone FA: Prone Press Up, Superman, Prone Knee Bend, Prone Shoulder, Squats, Heel Raise Q: Jumping Answer: Equipment: Reformer, Jumpboard Exercise: Supine, Prep; Use two springs to have enough proprioceptive feedback. INHALE, bend your knees while keeping your heels glued to the board. Have legs together EXHALE, straighten your knees. INHALE, lift your heels (demi-point). EXHALE, lower your heels. Jumping; INHALE, prepare for the jump by bending your knees. EXHALE, push off the board (and jump). INHALE, land by touching down with the balls of your feet first, then your heels, and then bend your knees. EXHALE, straighten your knees (come to stand). INHALE, bend your knees. EXHALE for the next jump. Straighten, lift, lower, bend. Benefits: Ankle Stability + Strength, Ankle Mobility, Balance, Lower Extremity Alignment, Ankle Extensors (Calves), Trunk Stability, Core Control, Strengthens Foot Muscles, Foot + Ankle Articulation, Strengthens Abdominals Planes of Movement: All depends on choreography. Program Design: Supine Lower Extremity & Abdominals FA: Half Squat, Full Squat, Heel Raise, Hundred Q: Front Split Answer: Equipment: Reformer, RB or RY Exercise: Foot bar: high, medium, low, or down. The lower the bar the easier, safer, and less scary the exercise. If your Reformer has the option, move the foot bar closer to the carriage to have a better range of motion. While holding on to the foot bar with one hand, come to kneel on the carriage. While holding on to the bar with both hands, place your left foot against the left shoulder block behind you, toes curled under on the carriage. Let go of the foot bar with at least one hand, so you can step the ball of your right foot forward onto the foot bar. Lift your back knee off the carriage. Carefully let go of the foot bar and lift your upper body until you stand upright. Russian Splits (sometimes called Front Splits); EXHALE, extend your front knee to push the carriage out. INHALE, control the carriage in by bending the front knee. Front Splits; Straighten your front knee to start. EXHALE, Push the carriage back with both legs straight. INHALE, keep both knees straight and pull the carriage back in. You will grow taller. Back Lunge (also known Lunge Back);Begin with both legs straight. EXHALE, bend your back leg, as the carriage comes in. INHALE, straighten your back leg as you push the carriage back. Your torso stays still. Dismount; Grab the foot bar. Drop your back knee onto the carriage. Take your front foot off the foot bar. Switch sides. After the second side, keep holding on to the foot bar as you step off the Reformer. Benefits: Balance, HS, Calves, Hip Flexors, Quads, Hip Mobility & Stability, Strengthens feet & ankles. Program Design: Standing Planes of Movement: Sagittal & maybe coronal depending on arms. FA: Half Squat, Full Squat, Heel Raises Q: Stomach Massage Answer:

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PolestarlPilateslReformerl(LatestlUpdate)
lQuestionslandlVerifiedlAnswers|lGradelA|l
100%lCorrect

Q:lLonglBoxlTeaserl

Answer:
Equipment:lReformer,lRlorlBY
Exercise:lSeatedlonllonglbox,lfacinglfootbar,lbothlshortlloopslinlhands,llegslinlVlorltableltop.lI
NHALEltolprepare.lEXHALEltolrollldownlonelvertebralatlaltime.lReachlyourlarmsloutltolthelsi
deslandlletlyourlheadlextendlback.l(Theledgeloflthelboxlshouldltouchlyoulonlyourlupperlbackl-
lshoulderlbladelarea).lLowerlyourllegslatlthelsameltime.lINHALElherelinlthislbiglbackbend.lE
XHALE,lliftlyourlheadlandlreachlyourlarmslforwardlandlrolllup,lreachinglyourlhandslintolthelst
raps.
Benefits:lStrengthenlabdominals,limprovelspinelflexion,lshoulderlstabilizers,lshoulderlflexorsl(a
nteriorldeltoid),lhiplflexors,lquads,lbalance,lcoordination,lshoulderldisassociation,lcorelcontrol,l
stability,lfulllbodylmovement,ldeeplnecklflexors.
PlaneloflMovement:lSagittall(withlchoreographylitlcouldlbelmore)
ProgramlDesign:lSeated
FA:lHundred,lRolllUp,lLonglSit




Q:lLonglBoxlSeries:lBackstrokel

Answer:
Equipment:lReformer,lRedlspring,llonglbox
Exercise:lSupinelonlLonglBox,lFeetltowardslFootbar,lShortlLoopslinlHands,lBothlelbowslbentl
andloutltolsides,lhandslslightlylabovelforehead,lpalmslfacinglaway,lcurlluplinlalchestllift,llegslat
ltableltop.lINHALE,lstraightenlyourlarmslandllegsltolthelceiling,lmakinglrightlangleslatlyourlhi
pslandlshoulders.lKeeplthelcarriagelstilllaslyouldolthat.lKeeplyourllegsltouching,lsqueezinglyou
rlinnerlthighsltogether.lKeeplyourlupperlbacklwidelandltheledgeloflyourlshoulderlbladeslonlthel
box.lEXHALElaslyoulopenlarmslandllegs.lCirclelthemlaroundlandldownlintolthelHundredlposit
ion.lINHALE,lholdlthelHundredlposition.lEXHALElreturnltolthelstartinglpositionlbylbendingly
ourlarmslandllegs.

,Benefits:lCorelcontrollinlspinelflexion,lthoraciclflexion,ltrunklstability,lcoordination,lhipl&lsho
ulderldisassociation,lstrengthenslabdominals,lneckslflexors,lhiplflexors,llatldorsi,ladductors,lserr
atuslanterior.
ProgramlDesign:lSupinelUpper/LowerlExtremity/Abdominals.
PlanesloflMovement:lSagittal,lCoronal,lTransverse
FA:lHundred,lSeatedlHiplAbduction,lLonglSit,lRolllUp,lGoallPost.




Q:lLonglBoxlSeries:lSwanl

Answer:
Equipment:lReformer,lRY
Exercise:lPronelonlBox,lFeetlunderlFootplanklinlER,lHiplHingelatlboxlcrease,lpadlforlhipslifln
eeded.lINHALEltolpreparel(bendlyourlknees).lEXHALE,lpresslyourllegsltolstraightlandlreachly
ourlarmslforward.lExtendlyourlspine.lINHALE,lbendlyourlknees,lpivotlyourlpelvislaroundlthele
dgeloflthelbox.l(Thelcarriagelmovesljustlaltinylbit.).lEXHALE,lreturnlyourlbodylintolthelSwim
minglpositionl(flatldiagonal).lINHALElbendlyourlkneesltolbringlthelcarriagelin.lSwinglyourlar
mslback.
Benefits:lImproveslspinelextensorlandlhiplextensorlstrength.lPracticeslscapulo-
humerallrhythm.lStrengthenslyourlhiplextensors,lglutes,landlhamstrings.lStrengthenslyourlankle
slandlplantarlflexors,lsuchlaslcalves.
PlanesloflMovement:lSagittal,lCoronal,lTransverse
ProgramlDesign:lFulllBody,lProne
FA:lPronelPresslUp,lSuperman,lPronelKneelBend,lPronelShoulder,lSquats,lHeellRaise




Q:lJumpingl

Answer:
Equipment:lReformer,lJumpboard
Exercise:lSupine,lPrep;lUseltwolspringsltolhavelenoughlproprioceptivelfeedback.lINHALE,lben
dlyourlkneeslwhilelkeepinglyourlheelslgluedltolthelboard.lHavellegsltogether
EXHALE,lstraightenlyourlknees.lINHALE,lliftlyourlheelsl(demi-
point).lEXHALE,llowerlyourlheels.lJumping;lINHALE,lpreparelforltheljumplbylbendinglyourlk
nees.lEXHALE,lpushlofflthelboardl(andljump).lINHALE,llandlbyltouchingldownlwithlthelballsl
oflyourlfeetlfirst,lthenlyourlheels,landlthenlbendlyourlknees.lEXHALE,lstraightenlyourlkneesl(c
omeltolstand).lINHALE,lbendlyourlknees.lEXHALElforlthelnextljump.lStraighten,llift,llower,lb
end.

, Benefits:lAnklelStabilityl+lStrength,lAnklelMobility,lBalance,lLowerlExtremitylAlignment,lAn
klelExtensorsl(Calves),lTrunklStability,lCorelControl,lStrengthenslFootlMuscles,lFootl+lAnklel
Articulation,lStrengthenslAbdominals
PlanesloflMovement:lAllldependslonlchoreography.
ProgramlDesign:lSupinelLowerlExtremityl&lAbdominals
FA:lHalflSquat,lFulllSquat,lHeellRaise,lHundred




Q:lFrontlSplitl

Answer:
Equipment:lReformer,lRBlorlRY
Exercise:lFootlbar:lhigh,lmedium,llow,lorldown.lThellowerlthelbarltheleasier,lsafer,landllesslsca
rylthelexercise.lIflyourlReformerlhasltheloption,lmovelthelfootlbarlcloserltolthelcarriageltolhave
lalbetterlrangeloflmotion.lWhilelholdinglonltolthelfootlbarlwithlonelhand,lcomeltolkneellonlthel
carriage.lWhilelholdinglonltolthelbarlwithlbothlhands,lplacelyourlleftlfootlagainstlthelleftlshoul
derlblocklbehindlyou,ltoeslcurledlunderlonlthelcarriage.lLetlgoloflthelfootlbarlwithlatlleastlonel
hand,lsolyoulcanlsteplthelballloflyourlrightlfootlforwardlontolthelfootlbar.lLiftlyourlbacklkneelo
fflthelcarriage.lCarefullylletlgoloflthelfootlbarlandlliftlyourlupperlbodyluntillyoulstandlupright.l
RussianlSplitsl(sometimeslcalledlFrontlSplits);lEXHALE,lextendlyourlfrontlkneeltolpushlthelca
rriagelout.lINHALE,lcontrollthelcarriagelinlbylbendinglthelfrontlknee.lFrontlSplits;lStraightenly
ourlfrontlkneeltolstart.lEXHALE,lPushlthelcarriagelbacklwithlbothllegslstraight.lINHALE,lkeep
lbothlkneeslstraightlandlpulllthelcarriagelbacklin.lYoulwilllgrowltaller.lBacklLungel(alsolknown
lLungelBack);Beginlwithlbothllegslstraight.lEXHALE,lbendlyourlbacklleg,laslthelcarriagelcom
eslin.lINHALE,lstraightenlyourlbacklleglaslyoulpushlthelcarriagelback.lYourltorsolstayslstill.lDi
smount;lGrablthelfootlbar.lDroplyourlbacklkneelontolthelcarriage.lTakelyourlfrontlfootlofflthelf
ootlbar.lSwitchlsides.lAfterlthelsecondlside,lkeeplholdinglonltolthelfootlbarlaslyoulsteplofflthel
Reformer.
Benefits:lBalance,lHS,lCalves,lHiplFlexors,lQuads,lHiplMobilityl&lStability,lStrengthenslfeetl
&lankles.
ProgramlDesign:lStanding
PlanesloflMovement:lSagittall&lmaybelcoronalldependinglonlarms.
FA:lHalflSquat,lFulllSquat,lHeellRaises




Q:lStomachlMassagel

Answer:

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