Club Pilates: Final Test Out
Mat- Neutral Spine versus Imprint
Neutral: comfortable
Imprint: press lower back on the spine, engaging the abdominals with the pelvis either imprinted
or tilted in a advanced course
Mat- Open Kinetic Chain
the phase furthest from the midline (normally the arms or the ft) is free and now not constant
-Chest Lift
-Double Leg Stretch
-Bird Dog Supine
Mat- Closed Kinetic Chain
the phase furthest from the midline (generally the arms or the toes) is constant and no longer
loose
-Pelvic Rocks
Mat- three Spinal Flexions/ Inversions: Beginner
Spine Stretch
Stretching muscle groups and pores and skin alongside the spine if articulating efficiently
Good for: lengthening Hamstrings, mobility in Upper Back, identifying if they have tight
hamstrings or tight low-returned
Pain in Low back- moderate bend in knees
Mat-three Spinal Flexions/Inversions: Intermediate
Saw
Good for: rotating and stretching backbone, running obliques and abdominals
T-role connects Lats
"Lift out of the hips"
"Pull outward on biceps, extending thru the hands"
"Ear to knee"
Mat-three Spinal Flexions/Inversions: Advance
Jackknife
"forty five degrees, preserving pelvis impartial"
, "ft over nostril"
"ship the ones legs away as you roll down"
Mat- 2 Spinal Extension/Prone: Intermediate
Double-Leg Kick
Mat- 2 Spinal Extension/Prone: Advanced
Rocking
Mat- 1 Spinal Lateral Flexion:
Side Bend
Variation: Needle (Advanced)
Props: Bands around fingers, round legs, round knees, and so forth.
Mat- 1 Spinal Rotation:
Spine Twist
Prop: Ball
Mat- Side-Lying, Single-Side
Leg Raises
External Rotation
Props: yoga block, ball, small circle
Reformer: Footwork: Beginner
Toes at the Bar, Parallel
2 crimson and 1 blue, or 1 red and 1 blue
Reformer: Footwork: Intermediate
Single-Leg Lower & Lift
2 red and 1 blue, or 1 pink and 1 blue
Reformer: Footwork: Advanced
Developé
2 crimson and 1 blue, or 1 purple and 1 blue
Mat- Neutral Spine versus Imprint
Neutral: comfortable
Imprint: press lower back on the spine, engaging the abdominals with the pelvis either imprinted
or tilted in a advanced course
Mat- Open Kinetic Chain
the phase furthest from the midline (normally the arms or the ft) is free and now not constant
-Chest Lift
-Double Leg Stretch
-Bird Dog Supine
Mat- Closed Kinetic Chain
the phase furthest from the midline (generally the arms or the toes) is constant and no longer
loose
-Pelvic Rocks
Mat- three Spinal Flexions/ Inversions: Beginner
Spine Stretch
Stretching muscle groups and pores and skin alongside the spine if articulating efficiently
Good for: lengthening Hamstrings, mobility in Upper Back, identifying if they have tight
hamstrings or tight low-returned
Pain in Low back- moderate bend in knees
Mat-three Spinal Flexions/Inversions: Intermediate
Saw
Good for: rotating and stretching backbone, running obliques and abdominals
T-role connects Lats
"Lift out of the hips"
"Pull outward on biceps, extending thru the hands"
"Ear to knee"
Mat-three Spinal Flexions/Inversions: Advance
Jackknife
"forty five degrees, preserving pelvis impartial"
, "ft over nostril"
"ship the ones legs away as you roll down"
Mat- 2 Spinal Extension/Prone: Intermediate
Double-Leg Kick
Mat- 2 Spinal Extension/Prone: Advanced
Rocking
Mat- 1 Spinal Lateral Flexion:
Side Bend
Variation: Needle (Advanced)
Props: Bands around fingers, round legs, round knees, and so forth.
Mat- 1 Spinal Rotation:
Spine Twist
Prop: Ball
Mat- Side-Lying, Single-Side
Leg Raises
External Rotation
Props: yoga block, ball, small circle
Reformer: Footwork: Beginner
Toes at the Bar, Parallel
2 crimson and 1 blue, or 1 red and 1 blue
Reformer: Footwork: Intermediate
Single-Leg Lower & Lift
2 red and 1 blue, or 1 pink and 1 blue
Reformer: Footwork: Advanced
Developé
2 crimson and 1 blue, or 1 purple and 1 blue
