Stott Pilates Intermediate Reformer Questions and Answers 100% Correct

Stott Pilates Intermediate Reformer
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1. Footwork #1 .m toes apart heels together
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2. Footwork#1 toes .m .m Inhale -squeeze heelstogetherand extend knees to press
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apart heels to-
.m .m .m carriage out.
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gether breath
.m .m Exhale- flex knees and hip, controlling return of carriage.
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work & Reps
.m .m .m Reps - 10-12
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3. Footwork #2 .m Wrap toes on bar .m .m .m




4. Footwork #2 Inhale- keep heels still in space and extend knees to press
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wrap toes on bar carriage out.
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breath work &
.m Exhale - flex knees and hips, controlling return of carriage.
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Reps
.m Reps- 10-12 .m .m




5. Footwork #2 Longitudinal arch - place deepest part of longitudinal arch
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Wrap toes on bar of foot on footbar and gently flex toes, to relieve cramping in
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Modification
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6. Footwork #3 .m Heels on Bar .m .m




7. Footwork #3 .m Inhale - keep feet still in space and extend knees to press
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Heels on Bar
.m .m .m carriage out.
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Breath & Reps
.m .m .m Exhale - flex knees and hips, controlling return of carriage
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Reps- 10-12
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8. Footwork #4 .m High half toe .m .m




9. Footwork #4 High Inhale - maintain heels lifted and extend knees to press
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Half Toe - Breath carriage out.
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& Reps
.m .m Exhale - flex at knees and hips, controlling return of car- .m .m .m .m .m .m .m .m .m .m




riage. .m




Reps - 10-12 .m .m




10. Footwork #5 .m Lower & LIft .m .m




11. Footwork #5 .m Inhale - maintain heels lifted and extend knees to press
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Lower & Lift
.m .m .m carriage out.
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Breath & Reps
.m .m .m Exhale - keep legs straight and lower heels under bar
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(dorisflex)
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Inhale - lift heels (plantar flex)
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1/5 .m .m

, Stott Pilates Intermediate Reformer
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Exhale - maintain heels lifted and flex knees hips, control-
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ling return of carriage.
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Reps- 6 reps- starting with one and adding one on each time.
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12. Footwork #1- #5 .m .m Target Muscles - transversus abdominus to compress ab-
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Essence domen and stabilize lumbo-pelvic region, deep pelvic floor
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to aid in firing.transversus, obliques help to prevent spinal
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extension, obliques and multifidus to prevent rotation, vas- .m .m .m .m .m .m .m




tus medialis and olteralis working to track patella properly
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13. Footwork #1 Heel hip extensors, quadriceps and adductors concentrically
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together toes on extension, eccentrically on return, lateral raotators to
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apart Essence
.m maintain rotation at hip .m .m .m




14. Footwork #2 Adductors isometrically to maintain adduction, hip exten-
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Wrap toes on bar sors and quadrieps concentrically on extension, eccentri-
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Essence cally on return, intrinsic muscles of feet to maintain toes .m .m .m .m .m .m .m .m .m




wrapping.

15. Footwork #3 .m adductors isometrically to maintain adduction, hip exten- .m .m .m .m .m .m




Heels on Bar .m .m sors and quardfriceps concentrically onextensiom eccen-
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trically on return (hamstrings), dorisflexors of ankles main-
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tain position of feet.
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16. Footwork #4 High gastrocnemius and soleus to maintain plantar flexion, ad-
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HalfToe
.m ductors isometrically to maintain adduction, hip extensors .m .m .m .m .m .m




and quadriceps concentrically on extension, eccentrically .m .m .m .m .m




on return. .m




17. Footwork #5 .m gastrocnemius and soleus eccentrically as heels lower .m .m .m .m .m .m




Lift&Lower concentrically as heels lift adductors isometrically to main- .m .m .m .m .m .m .m




tain adduction. .m




18. Footwork Modifi- Small Range Pulses .m .m .m




cations End Range Pulses .m .m




Feet slightly abducted (2-5) .m .m .m




Use a spacer - at knees for adductors .m .m .m .m .m .m .m




19. Second Position .m




2/5 .m .m