PolestarlPilateslReformerl(NewlUpdate)
lQuestionslandlVerifiedlAnswers|lGradelA|
l100%lCorrect
QUESTION
SemilCirclel
Answer:
Equipment:lReformer,lRYlorlRB
Exercise:lSupinelonlReformer.lReachlyourlarmsloverheadlandlfirmlylgrablthelshoulderlrestslwit
hlyourlfingerslreachinglaroundltheloutsideloflthelshoulderlblocks.lLiftlyourlbottomlandltorsolsli
ghtly.lPushlthelcarriagelbacklwithlyourlarmslwhilelwigglinglorlslidinglyourlbodylforwardl(towa
rdslthelfootlbar)luntillyourlarmslarelstraight,lyourlpelvislislhoveringloverlthelspringslandltheled
geloflthelcarriagelislbehindlyourlthoraciclarea.lSolnowlyourlshoulderlgirdlelandlheadlarelresting
lonlthelcarriage,landlyourlhipslarelsuspendedloverlthelsprings.l
Presslthelheelsloflyourlhandslagainstlthelshoulderlrests,lyourlfingerslarelfacingloutward.lINHA
LEltolprepare.lEXHALEltolrolllyourlspineluplintolalBridge.lINHALEltolpushlthelcarriagelout,l
extendinglyourlhipslandlknees.lEXHALE,lrolllyourlspineldown,ldroppinglyourlpelvislintolthelg
aplwherelthelspringslare.lYourlmid-
backlislinlextension.lINHALEltolbendlyourlknees,lbringinglthelcarriagelinlaslfarlaslyourlkneesl
arelcomfortablel(withlhipslbelowlcarriage).lEXHALEltolarticulatelthroughlflexionl(leadinglwith
ltailbone)lintolthelBridgelposition.lRepeat.lThenlreverselthelorder:lINHALEltolpressloutlwithly
ourlhipsllow.lEXHALElrollluplintolaldiagonalllinel(thislwilllfeellverylsmall).lINHALElpulllthel
carriagelin.lEXHALElrolllyourlspineldownlandldroplyourlpelvislintolthelgaploverlthelsprings.l
Dismount:lPresslagainstlthelshoulderlrestslandlallowlthelcarriageltolslidelforwardlunderneathlyo
urlbodyluntillitlislclosed.lLetlgoloflthelshoulderlblocks.lRolllontolyourlsideltolgetlup.
Benefits:lHiplExtension,lHiplMobility,lSpinelArticulation,lThoraciclExtension,lStrengthenslLeg
lMusclesl(Glutes,lQuads,lHamstringsl+lCalves),lSpinelMobilitylintolFlexionl+lExtension,lTrice
ps,lShoulderlFlexion,lLengthenslHamstrings.
PlanesloflMovement:lSagittal
ProgramlDesign:lSupine
FA:lHalflsquat,lFull
QUESTION
LonglBox:lPullinglStrapsl
,Answer:
Equipment:lReformer,lLonglBox,lRedlSpring
Exercise:lPronelonlBox,lFacinglBackloflReformer.lPlow/Pullinglstraps;lINHALE,lintolyourlbac
klaslyoullowerlyourlarmslwithlcontrol,lusinglthelunderarmlmuscles.lEXHALE,lpulllthelstrapslb
acklandluplintolthelstartinglposition.lT-Armsl(alsolknownlaslAirplanelorlT-
Arms);lTurnlyourlpalmsldown.lEXHALE,lopenlyourlarmslintolalT-
position.lINHALE,lpulllthemltowardslthelbody.lTriceps;lINHALE,lbendlyourlelbows.l(Keeplyo
urlelbowslhigh,lnextltolyourlriblcage).lEXHALE,lstraightenlyourlelbows.lSpinelExtension;lInha
leltolextendlshoulders,lpullinglthelarmslalonglsideltheltorso,l&lsimutaneouslylextendlthrulthelth
oraciclspine.lExhaleltolreturnltolneutrallspinelaslarmslreturnltolstartinglposition.lMaylmaintainls
pinelextensionlforlmultiplelreps.
Benefits:lStrengthenslSpinallExtensors,lPosteriorlDeltoids,lLatlDorsi,lLowerlTrapl+lRotatorlCuf
f,lThoraciclExtension,lShoulderlCongruencyl+lShoulderlGirdlelOrganization,lHNSO,lBackloflN
eckl(helpslwithlforwardlheadlposture),lAbdominals.
PlanesloflMovement:lSagittall+lFrontal
ProgramlDesign:lProne
FA:lSuperman,lPronelPresslUp,lGoallPost.
QUESTION
LonglBoxlSwanl
Answer:
Equipment:lReformer,lR,lLonglBox
Exercise:lProne,lHeadlTowardslFootbar,lChestlOfflBox,lPlacelyourlhandslonlthelfootlbar,lslight
lylwiderlthanlyourlshoulders.lINHALEltolprepare.lEXHALE,lpresslyourselflbackluntillyourlar
mslarelstraight.lINHALE,lreachlyourlheadlforwardlandlupltolarchlyourlback.lKeeplyourlarmslst
raight.lEXHALE,lpushlback,lstraightenlyourlspinel(comeldown)landllooklstraightldown.lINHA
LElbendlyourlarmsltolbringlthelcarriagelin.
Benefits:lThoraciclSpinelMobility,lEccentriclCorelControl,lShoulderlStabilityl&lCongruency,lL
engthenslLatlDorsil+lRectuslFemoris.
PlanesloflMovement:lSagittall(ifladdlrotationl&lsinglelarmlthenladdltransversel&lfrontal).
ProgramlDesign:lProne/SpinelExtension
FA:lSuperman,lPronelPresslUp,lPronelShoulderlFlexion,lSuperman.
QUESTION
, LonglBoxlPronelPressl
Answer:
Equipment:lReformer,lR,lLonglBox
Exercise:lProne,lHeadlTowardslFootbar,lChestlOfflBox,lPlacelyourlhandslonlthelfootlbar,lslight
lylwiderlthanlyourlshoulders.lElbowslreachlslightlyloutward,laimingltowardsloutsideloflreforme
rlframe.lINHALEltolprepare.lEXHALEltolpushlthelcarriagelback,lstraighteninglyourlarms.lINH
ALEltolbendlyourlelbows,lbringinglthelcarriagelhome.
Benefits:lShoulderlGirdlelOrganization,lMediallPartloflDeltoidlStrengthener,lHNSO,lEccentricl
CorelControl,lSpinallExtensors,lCervicallExtensors.
PlanesloflMovement:lSagittall+lFrontal
ProgramlDesign:lProne
FA:lSuperman,lPronelPresslUp,lGoallPost,lPronelShoulderlFlexion,lPushlUp
QUESTION
LonglStretchlSeriesl
Answer:
Equipment:lReformer,lRB
Exercise:lHandslonlFootbar,lStandinglonlCarriage.lElephantl-
lmaintainlspinelinlflexion,lfeetlflatlonlcarriage,lhiplwidthlapart,llegslvertical,lshoulderslflexed,lt
oeslslightlyllifted.lInhaleltolpresslcarriagelback,lmaintaininglspinelflexion.lExhaleltolpulllcarria
gelin,ldeepeninglthelabdominallscoop.lEmphasislonlpullinglthelcarriagelin.lSinglelleglelephant.l
InvertedlVl-
lSpinelinlneutral,lfeetlproppedluplagainstlthelshoulderlrests.lHipslflexedluntillinlorlnearlalV-
position.lInhaleltollengthenlthelspine.lExhaleltolextendlthelhips,lpressinglthelcarriagelbacklwhil
elpivotinglaroundlthelshoulders.lLengthenluntillinlfulllplanklposition.lInhaleltolflexlthelhips,lall
owinglpelvisltolriseltowardlthelceilinglaslthelcarriagelmoveslinltolstartinglposition.lLonglStretc
hl-
lFromlthelplanklposition,linhaleltolmovelforwardloverlthelbarlextendinglthelshoulders.lMaintain
lhipsl&lkneeslextendedl&lexhaleltolpushlbacklintolshoulderlflexion.lJacklRabbitl-
lProplfeetlagainstlshoulderlrests.lPresslbacklintolplanklposition.lMaintainlarmslatl135ldegreesl
&lbendl&lstraightenlthellegslw/olmovingltheltorso.
Benefits:lHNSO,lUpperlExtremitylStrengthl+lCorelIntegration,lShoulderlGirdlelOrganization,lS
houlderlGirdlelStabilization,lSpinelArticulation,lSpinelExtension,lStrengthenslabs,larms,lshould
ersl&llegs.
PlanesloflMovement:lAll
ProgramlDesign:lInverted
lQuestionslandlVerifiedlAnswers|lGradelA|
l100%lCorrect
QUESTION
SemilCirclel
Answer:
Equipment:lReformer,lRYlorlRB
Exercise:lSupinelonlReformer.lReachlyourlarmsloverheadlandlfirmlylgrablthelshoulderlrestslwit
hlyourlfingerslreachinglaroundltheloutsideloflthelshoulderlblocks.lLiftlyourlbottomlandltorsolsli
ghtly.lPushlthelcarriagelbacklwithlyourlarmslwhilelwigglinglorlslidinglyourlbodylforwardl(towa
rdslthelfootlbar)luntillyourlarmslarelstraight,lyourlpelvislislhoveringloverlthelspringslandltheled
geloflthelcarriagelislbehindlyourlthoraciclarea.lSolnowlyourlshoulderlgirdlelandlheadlarelresting
lonlthelcarriage,landlyourlhipslarelsuspendedloverlthelsprings.l
Presslthelheelsloflyourlhandslagainstlthelshoulderlrests,lyourlfingerslarelfacingloutward.lINHA
LEltolprepare.lEXHALEltolrolllyourlspineluplintolalBridge.lINHALEltolpushlthelcarriagelout,l
extendinglyourlhipslandlknees.lEXHALE,lrolllyourlspineldown,ldroppinglyourlpelvislintolthelg
aplwherelthelspringslare.lYourlmid-
backlislinlextension.lINHALEltolbendlyourlknees,lbringinglthelcarriagelinlaslfarlaslyourlkneesl
arelcomfortablel(withlhipslbelowlcarriage).lEXHALEltolarticulatelthroughlflexionl(leadinglwith
ltailbone)lintolthelBridgelposition.lRepeat.lThenlreverselthelorder:lINHALEltolpressloutlwithly
ourlhipsllow.lEXHALElrollluplintolaldiagonalllinel(thislwilllfeellverylsmall).lINHALElpulllthel
carriagelin.lEXHALElrolllyourlspineldownlandldroplyourlpelvislintolthelgaploverlthelsprings.l
Dismount:lPresslagainstlthelshoulderlrestslandlallowlthelcarriageltolslidelforwardlunderneathlyo
urlbodyluntillitlislclosed.lLetlgoloflthelshoulderlblocks.lRolllontolyourlsideltolgetlup.
Benefits:lHiplExtension,lHiplMobility,lSpinelArticulation,lThoraciclExtension,lStrengthenslLeg
lMusclesl(Glutes,lQuads,lHamstringsl+lCalves),lSpinelMobilitylintolFlexionl+lExtension,lTrice
ps,lShoulderlFlexion,lLengthenslHamstrings.
PlanesloflMovement:lSagittal
ProgramlDesign:lSupine
FA:lHalflsquat,lFull
QUESTION
LonglBox:lPullinglStrapsl
,Answer:
Equipment:lReformer,lLonglBox,lRedlSpring
Exercise:lPronelonlBox,lFacinglBackloflReformer.lPlow/Pullinglstraps;lINHALE,lintolyourlbac
klaslyoullowerlyourlarmslwithlcontrol,lusinglthelunderarmlmuscles.lEXHALE,lpulllthelstrapslb
acklandluplintolthelstartinglposition.lT-Armsl(alsolknownlaslAirplanelorlT-
Arms);lTurnlyourlpalmsldown.lEXHALE,lopenlyourlarmslintolalT-
position.lINHALE,lpulllthemltowardslthelbody.lTriceps;lINHALE,lbendlyourlelbows.l(Keeplyo
urlelbowslhigh,lnextltolyourlriblcage).lEXHALE,lstraightenlyourlelbows.lSpinelExtension;lInha
leltolextendlshoulders,lpullinglthelarmslalonglsideltheltorso,l&lsimutaneouslylextendlthrulthelth
oraciclspine.lExhaleltolreturnltolneutrallspinelaslarmslreturnltolstartinglposition.lMaylmaintainls
pinelextensionlforlmultiplelreps.
Benefits:lStrengthenslSpinallExtensors,lPosteriorlDeltoids,lLatlDorsi,lLowerlTrapl+lRotatorlCuf
f,lThoraciclExtension,lShoulderlCongruencyl+lShoulderlGirdlelOrganization,lHNSO,lBackloflN
eckl(helpslwithlforwardlheadlposture),lAbdominals.
PlanesloflMovement:lSagittall+lFrontal
ProgramlDesign:lProne
FA:lSuperman,lPronelPresslUp,lGoallPost.
QUESTION
LonglBoxlSwanl
Answer:
Equipment:lReformer,lR,lLonglBox
Exercise:lProne,lHeadlTowardslFootbar,lChestlOfflBox,lPlacelyourlhandslonlthelfootlbar,lslight
lylwiderlthanlyourlshoulders.lINHALEltolprepare.lEXHALE,lpresslyourselflbackluntillyourlar
mslarelstraight.lINHALE,lreachlyourlheadlforwardlandlupltolarchlyourlback.lKeeplyourlarmslst
raight.lEXHALE,lpushlback,lstraightenlyourlspinel(comeldown)landllooklstraightldown.lINHA
LElbendlyourlarmsltolbringlthelcarriagelin.
Benefits:lThoraciclSpinelMobility,lEccentriclCorelControl,lShoulderlStabilityl&lCongruency,lL
engthenslLatlDorsil+lRectuslFemoris.
PlanesloflMovement:lSagittall(ifladdlrotationl&lsinglelarmlthenladdltransversel&lfrontal).
ProgramlDesign:lProne/SpinelExtension
FA:lSuperman,lPronelPresslUp,lPronelShoulderlFlexion,lSuperman.
QUESTION
, LonglBoxlPronelPressl
Answer:
Equipment:lReformer,lR,lLonglBox
Exercise:lProne,lHeadlTowardslFootbar,lChestlOfflBox,lPlacelyourlhandslonlthelfootlbar,lslight
lylwiderlthanlyourlshoulders.lElbowslreachlslightlyloutward,laimingltowardsloutsideloflreforme
rlframe.lINHALEltolprepare.lEXHALEltolpushlthelcarriagelback,lstraighteninglyourlarms.lINH
ALEltolbendlyourlelbows,lbringinglthelcarriagelhome.
Benefits:lShoulderlGirdlelOrganization,lMediallPartloflDeltoidlStrengthener,lHNSO,lEccentricl
CorelControl,lSpinallExtensors,lCervicallExtensors.
PlanesloflMovement:lSagittall+lFrontal
ProgramlDesign:lProne
FA:lSuperman,lPronelPresslUp,lGoallPost,lPronelShoulderlFlexion,lPushlUp
QUESTION
LonglStretchlSeriesl
Answer:
Equipment:lReformer,lRB
Exercise:lHandslonlFootbar,lStandinglonlCarriage.lElephantl-
lmaintainlspinelinlflexion,lfeetlflatlonlcarriage,lhiplwidthlapart,llegslvertical,lshoulderslflexed,lt
oeslslightlyllifted.lInhaleltolpresslcarriagelback,lmaintaininglspinelflexion.lExhaleltolpulllcarria
gelin,ldeepeninglthelabdominallscoop.lEmphasislonlpullinglthelcarriagelin.lSinglelleglelephant.l
InvertedlVl-
lSpinelinlneutral,lfeetlproppedluplagainstlthelshoulderlrests.lHipslflexedluntillinlorlnearlalV-
position.lInhaleltollengthenlthelspine.lExhaleltolextendlthelhips,lpressinglthelcarriagelbacklwhil
elpivotinglaroundlthelshoulders.lLengthenluntillinlfulllplanklposition.lInhaleltolflexlthelhips,lall
owinglpelvisltolriseltowardlthelceilinglaslthelcarriagelmoveslinltolstartinglposition.lLonglStretc
hl-
lFromlthelplanklposition,linhaleltolmovelforwardloverlthelbarlextendinglthelshoulders.lMaintain
lhipsl&lkneeslextendedl&lexhaleltolpushlbacklintolshoulderlflexion.lJacklRabbitl-
lProplfeetlagainstlshoulderlrests.lPresslbacklintolplanklposition.lMaintainlarmslatl135ldegreesl
&lbendl&lstraightenlthellegslw/olmovingltheltorso.
Benefits:lHNSO,lUpperlExtremitylStrengthl+lCorelIntegration,lShoulderlGirdlelOrganization,lS
houlderlGirdlelStabilization,lSpinelArticulation,lSpinelExtension,lStrengthenslabs,larms,lshould
ersl&llegs.
PlanesloflMovement:lAll
ProgramlDesign:lInverted
