BASI Pilates Teacher Training
(Foot work) what is parallel heels? - ANS - lying supine in neutral spine position,
legs parallel, heels placed on footbar hip width apart
Bend and straighten legs
\What are some cues for Abdominal Pike (ball)? - ANS - posteriorly tilt pelvis and
focus on rounding lumbar spine as bringing hips up to ceiling
stabilize abdominals to keep neutral pelvis and spine in plank position
avoid hyperextending elbows
\What are some cues for calf raises? - ANS - do not drop heels- lower them
use full range of motion of ankle and foot (stretch)
no hyperextension of knees
\What are some cues for parallel heels? - ANS - neutral pelvis
initiate movement from hamstrings
keep feet dorsi flexed like standing on the floor
\What are some cues for prances? - ANS - maintain pelvic stability
work both feet equally in a full range of motion
straighten legs and plantar flex feet completely between each repetition
\What are some cues for Supine Arm Arcs and Curl Up? - ANS - maintain height
of torso as bring arms back overhead versus allowing the torso to lower
sequential torso movement with C shape
\What are some cues for the Curl-back with Arms Low to High 5th (ball)? - ANS -
maintain height of torso as bring arms back overhead versus allowing the torso
to lower
sequentially curl torso down from coccyx to head
roll ball towards feel as torso curls down and roll back to starting position after
curl up
\What are some cues for the Reverse Knee Stretch (reformer)? - ANS - keeps
shoulders stable
lifting up pelvis and avoid sitting back
initiate with tuck (c curve) of pelvis
\What are some cues for V Position Toes? - ANS - Initiate movement from
hamstrings
keep heels squeezed together and still
\What are some cues of the Hundred Prep? - ANS - move head together with
upper girdle
maintain straight arms aligned with shoulders
keep eyeline directly forward when in trunk flexion
(Foot work) what is parallel heels? - ANS - lying supine in neutral spine position,
legs parallel, heels placed on footbar hip width apart
Bend and straighten legs
\What are some cues for Abdominal Pike (ball)? - ANS - posteriorly tilt pelvis and
focus on rounding lumbar spine as bringing hips up to ceiling
stabilize abdominals to keep neutral pelvis and spine in plank position
avoid hyperextending elbows
\What are some cues for calf raises? - ANS - do not drop heels- lower them
use full range of motion of ankle and foot (stretch)
no hyperextension of knees
\What are some cues for parallel heels? - ANS - neutral pelvis
initiate movement from hamstrings
keep feet dorsi flexed like standing on the floor
\What are some cues for prances? - ANS - maintain pelvic stability
work both feet equally in a full range of motion
straighten legs and plantar flex feet completely between each repetition
\What are some cues for Supine Arm Arcs and Curl Up? - ANS - maintain height
of torso as bring arms back overhead versus allowing the torso to lower
sequential torso movement with C shape
\What are some cues for the Curl-back with Arms Low to High 5th (ball)? - ANS -
maintain height of torso as bring arms back overhead versus allowing the torso
to lower
sequentially curl torso down from coccyx to head
roll ball towards feel as torso curls down and roll back to starting position after
curl up
\What are some cues for the Reverse Knee Stretch (reformer)? - ANS - keeps
shoulders stable
lifting up pelvis and avoid sitting back
initiate with tuck (c curve) of pelvis
\What are some cues for V Position Toes? - ANS - Initiate movement from
hamstrings
keep heels squeezed together and still
\What are some cues of the Hundred Prep? - ANS - move head together with
upper girdle
maintain straight arms aligned with shoulders
keep eyeline directly forward when in trunk flexion
