Polestar Pilates Reformer Exam Questions
and Answers
Long Stretch: Knees Off -
correct answer ✅Equipment: Reformer RY or RB
Exercise: Kneeling on reformer with hands on footbar. Feet up
against shoulder blocks. Round back with Knees hovering off
carriage. Press w/ the legs & come back in, like a swinging motion.
Round back - maintain flexion in upper spine. Emphasis on pulling
knees in quick - exhale here. Push into the arms through the
footbar. Instructor - put forearm under abdominals when in spine
flexion. When in spine flexion, lift vertebrae at back of head up,
gaze down. When in thoracic extension, lift sternum. Keep sit bones
together, do not widen. Move back & forth like a dinger of a bell.
Benefits: Hip Disassociation, Shoulder Girdle Stability, Core
Strength, Hip Extension, Glutes/HS.
Planes of Movement: Sagittal
Program Design: Full Body
FA: Hundred, Push Up
Long Stretch: Arabesque -
correct answer ✅Equipment: Reformer RY or RB
Exercise: Standing on reformer. Hands on footbar. Both feet flat by
shoulder blocks. Arabesque - Flat Foot, square hip: Keep one foot
flat on the carriage w/ heel against shoulder rest. With carriage all
the way in, extend one leg up and back, maintain pelvis as neutral
,Polestar Pilates Reformer Exam Questions
and Answers
as possible. Exhale to press carriage back & inhale to bring carriage
in moving only the leg on the carriage, the lifted leg stays still.
Arabesque- Plantarflexed ankle, open hip: Place one foot on
carriage on plantarflexed ankle w/ heel raised against shoulder rest.
With carriage all the way in, extend one leg up & back, allowing hip
to open as needed to lift leg to ceiling. Exhale to press carriage back
& inhale to bring carriage in, moving only thru the carriage leg, the
lifted leg remains still. Arabesque- Plantarflexed ankle w/ beats:
Place one foot on carriage on plantarflexed ankle w/ heel against
shoulder rest, other foot hovers b/w shoulder rests, body in plank
position. Inhale to pull carriage in, flexing the bottom hip as you
extend top leg to ceiling. Exhale to press carriage out, bringing the
legs back together.
Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs,
HNSO, Shoulder & Trunk Stability, Upper Extremity Core Integration.
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Program Design: Full Body, Inversion
FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal
Post
Long Stretch: Upstretch -
correct answer ✅Equipment: Reformer RY or RB
,Polestar Pilates Reformer Exam Questions
and Answers
Exercise: Standing on reformer, hands on footbar, feet propped up
against shoulder blocks. Plank position. INHALE, send your hips up
and back into the Inverted V. EXHALE, curl your tailbone under and
continue to round your spine, one vertebra at a time, all the way up
to your neck. Keep the carriage still during this part. INHALE, find
your Long Stretch position by widening your chest and pushing the
carriage back with your legs.
Benefits: Integrates full body, strengthens shoulders, abs, shoulder
stabilizers, spine articulation.
Planes of Movement: Sagittal
Program Design: Inversion, Full Body
FA: Push Up, Roll Up, Long Sit, Heel Raises
Long Stretch: Downstretch -
correct answer ✅Equipment: Reformer RY or RB
Exercise: Kneeling on reformer, hands on footbar, feet propped up
against shoulder blocks. Arms straight, pelvis forward. Look like
back of rocking horse. Press out, INhale, Come in & Exhale. Anchor
toes on mat & heels firmly against shoulder blocks. Tilt/Press Pelvis
toward footbar throughout to encourage hip extension.
Planes of Movement: Sagittal (Transverse + Coronal when add arm
extension and rotate out to side)
, Polestar Pilates Reformer Exam Questions
and Answers
Benefits: Strengthens hips, glutes, HS in extension. Arms and Front
Abdominal wall.
Program Design: Upper Extremity Weight Bearing
FA: Push Up, Prone Knee Bend, Prone Press Up
Rowing Series: Rowing Front IV -
correct answer ✅Equipment: Reformer R or B
Exercise: Long sit, facing the footbar. INHALE, sit tall to prepare.
EXHALE, round your spine forward and at the same time reach your
arms forward until your hands are at shoulder height. Arms are on a
horizontal line. Keeping your arms extended along the horizontal
line, INHALE and stack your spine back to an upright long sit
position. Now your arms are at a 90-degree angle (flexed) to the
torso. Continue the INHALATION and reach the arms toward the
ceiling, flexing the shoulders further. EXHALE open your arms out to
the sides and circle them around and down, back to the starting
position. Progression: After bending forward over your legs and
reaching your arms forward, keep your arms near your ears, while
you INHALE and reach your heart forward into a long diagonal (hip
hinge). Press the carriage back with your sit bones (opposition). Lift
your torso to the vertical position, as your arms reach toward the
ceiling. EXHALE open your arms out to your sides and circle them
around and back down to the starting position.
and Answers
Long Stretch: Knees Off -
correct answer ✅Equipment: Reformer RY or RB
Exercise: Kneeling on reformer with hands on footbar. Feet up
against shoulder blocks. Round back with Knees hovering off
carriage. Press w/ the legs & come back in, like a swinging motion.
Round back - maintain flexion in upper spine. Emphasis on pulling
knees in quick - exhale here. Push into the arms through the
footbar. Instructor - put forearm under abdominals when in spine
flexion. When in spine flexion, lift vertebrae at back of head up,
gaze down. When in thoracic extension, lift sternum. Keep sit bones
together, do not widen. Move back & forth like a dinger of a bell.
Benefits: Hip Disassociation, Shoulder Girdle Stability, Core
Strength, Hip Extension, Glutes/HS.
Planes of Movement: Sagittal
Program Design: Full Body
FA: Hundred, Push Up
Long Stretch: Arabesque -
correct answer ✅Equipment: Reformer RY or RB
Exercise: Standing on reformer. Hands on footbar. Both feet flat by
shoulder blocks. Arabesque - Flat Foot, square hip: Keep one foot
flat on the carriage w/ heel against shoulder rest. With carriage all
the way in, extend one leg up and back, maintain pelvis as neutral
,Polestar Pilates Reformer Exam Questions
and Answers
as possible. Exhale to press carriage back & inhale to bring carriage
in moving only the leg on the carriage, the lifted leg stays still.
Arabesque- Plantarflexed ankle, open hip: Place one foot on
carriage on plantarflexed ankle w/ heel raised against shoulder rest.
With carriage all the way in, extend one leg up & back, allowing hip
to open as needed to lift leg to ceiling. Exhale to press carriage back
& inhale to bring carriage in, moving only thru the carriage leg, the
lifted leg remains still. Arabesque- Plantarflexed ankle w/ beats:
Place one foot on carriage on plantarflexed ankle w/ heel against
shoulder rest, other foot hovers b/w shoulder rests, body in plank
position. Inhale to pull carriage in, flexing the bottom hip as you
extend top leg to ceiling. Exhale to press carriage out, bringing the
legs back together.
Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs,
HNSO, Shoulder & Trunk Stability, Upper Extremity Core Integration.
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Program Design: Full Body, Inversion
FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal
Post
Long Stretch: Upstretch -
correct answer ✅Equipment: Reformer RY or RB
,Polestar Pilates Reformer Exam Questions
and Answers
Exercise: Standing on reformer, hands on footbar, feet propped up
against shoulder blocks. Plank position. INHALE, send your hips up
and back into the Inverted V. EXHALE, curl your tailbone under and
continue to round your spine, one vertebra at a time, all the way up
to your neck. Keep the carriage still during this part. INHALE, find
your Long Stretch position by widening your chest and pushing the
carriage back with your legs.
Benefits: Integrates full body, strengthens shoulders, abs, shoulder
stabilizers, spine articulation.
Planes of Movement: Sagittal
Program Design: Inversion, Full Body
FA: Push Up, Roll Up, Long Sit, Heel Raises
Long Stretch: Downstretch -
correct answer ✅Equipment: Reformer RY or RB
Exercise: Kneeling on reformer, hands on footbar, feet propped up
against shoulder blocks. Arms straight, pelvis forward. Look like
back of rocking horse. Press out, INhale, Come in & Exhale. Anchor
toes on mat & heels firmly against shoulder blocks. Tilt/Press Pelvis
toward footbar throughout to encourage hip extension.
Planes of Movement: Sagittal (Transverse + Coronal when add arm
extension and rotate out to side)
, Polestar Pilates Reformer Exam Questions
and Answers
Benefits: Strengthens hips, glutes, HS in extension. Arms and Front
Abdominal wall.
Program Design: Upper Extremity Weight Bearing
FA: Push Up, Prone Knee Bend, Prone Press Up
Rowing Series: Rowing Front IV -
correct answer ✅Equipment: Reformer R or B
Exercise: Long sit, facing the footbar. INHALE, sit tall to prepare.
EXHALE, round your spine forward and at the same time reach your
arms forward until your hands are at shoulder height. Arms are on a
horizontal line. Keeping your arms extended along the horizontal
line, INHALE and stack your spine back to an upright long sit
position. Now your arms are at a 90-degree angle (flexed) to the
torso. Continue the INHALATION and reach the arms toward the
ceiling, flexing the shoulders further. EXHALE open your arms out to
the sides and circle them around and down, back to the starting
position. Progression: After bending forward over your legs and
reaching your arms forward, keep your arms near your ears, while
you INHALE and reach your heart forward into a long diagonal (hip
hinge). Press the carriage back with your sit bones (opposition). Lift
your torso to the vertical position, as your arms reach toward the
ceiling. EXHALE open your arms out to your sides and circle them
around and back down to the starting position.
