POLESTAR PILATES EXAM QUESTIONS AND
ANSWERS.
Long Stretch: Knees Off 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 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 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 Equipment: Reformer RY or RB
,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 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)
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 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.
Planes of Movement: Sagittal, Coronal, Transverse
Benefits: HNSO, Shoulder Girdle Stabilization, Upper Extremity Strength, Shoulder
Mobility into Flexion + Abduction. Upper Extremity Core Integration. Upper Back
Muscles + Spine Extensors. Thoracic Flexion, Lengthens back body, Postural
Endurance, Trunk Stability, Pecs Eccentrically.
Program Design: Seated Upper/Lower Extremities
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
Rowing Series: III Equipment: Reformer R or B
, Exercise: Long sit, facing footbar. INHALE, reach your arms forward to eye level.
EXHALE, lower your straight arms and lightly touch the carriage with your fingertips.
INHALE to reach arms forward and on an upward diagonal. EXHALE to open your arms
out to the sides and circle them around and down and back into the starting position.
Benefits: Shoulder Girdle Organization, Upper Body Strength, Shoulder Congruency,
Shoulder Mobility into Flexion + Abduction, Upper Extremity Core Integration, Upper
Back Muscles + Spine Extensors, HNSO, Thoracic Flexion, Postural Endurance, Pecs
Eccentrically, Trunk Stability.
Planes of Movement: Sagittal, Transverse, Coronal
Program Design: Seated Upper/Lower Extremities
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
Rowing Series: II Equipment: Reformer R or B
Exercise: Long Sit, Facing Back. Bend your elbows and turn your palms towards you.
Lift your elbows to shoulder height, and keep them in line with your shoulders. Your
fingers are pointing to the ceiling. INHALE, sit tall to prepare. EXHALE, lean back with a
flat back. INHALE, reach your arms up towards the ceiling while rotating your palms
inside the loops so they face forward. EXHALE bend forward over your legs and lower
your arms outside the carriage. Sweep your arms back. Continue as in the round back
version: Reach your hands as close together behind your back as possible. Clasp your
hands if possible. Bending your arms will make it easier to interlace your hands.
INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your
arms as high as you can. EXHALE, release your hand grip and circle your arms around
and to the front. The straps will go slack here, as the carriage has bottomed out (is all
the way home). Turn your hands inside the loops so that - when your hands are in front
of you - you can grab the loops and roll up into the seated starting position. INHALE,
stack your spine.
Benefits: Strengthens your shoulder stabilizers & spine extensors, improves shoulder
mobility, lengthens hamstrings, improves upper extremity core integration, challenges
coordination & memory, HNSO, Upper Extremity integration when in C-Curve.
Planes of Movement: Sagittal, Transverse, Coronal
Program Design: Seated Upper/Lower Extremities
FA: Goal Post, Long Sit, Prone Shoulder, Roll Up, Push Up
Rowing Series: I Equipment: Reformer R or B
Exercise: Long Sit, Facing Back. Bend your elbows and pull your hands 3 inches in front
of your sternum. Point your fingers towards each other, palms towards your chest.
INHALE, sit tall to prepare. EXHALE, reach through your feet and roll off your sit bones.
Round your spine as you push the carriage forward and your torso moves back. Roll
about halfway down. INHALE, maintain the C-Curve and without moving the carriage
open your arms out to a T-position with your palms facing back. EXHALE, bend forward
over your legs as you press your arms back (the carriage doesn't move during this
step). Reach your hands as close together behind your back as possible. Clasp your
hands if possible. Bending your arms will make it easier to interlace your hands.
INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your
arms as high as you can. EXHALE, release your hand grip and circle your arms around
ANSWERS.
Long Stretch: Knees Off 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 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 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 Equipment: Reformer RY or RB
,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 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)
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 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.
Planes of Movement: Sagittal, Coronal, Transverse
Benefits: HNSO, Shoulder Girdle Stabilization, Upper Extremity Strength, Shoulder
Mobility into Flexion + Abduction. Upper Extremity Core Integration. Upper Back
Muscles + Spine Extensors. Thoracic Flexion, Lengthens back body, Postural
Endurance, Trunk Stability, Pecs Eccentrically.
Program Design: Seated Upper/Lower Extremities
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
Rowing Series: III Equipment: Reformer R or B
, Exercise: Long sit, facing footbar. INHALE, reach your arms forward to eye level.
EXHALE, lower your straight arms and lightly touch the carriage with your fingertips.
INHALE to reach arms forward and on an upward diagonal. EXHALE to open your arms
out to the sides and circle them around and down and back into the starting position.
Benefits: Shoulder Girdle Organization, Upper Body Strength, Shoulder Congruency,
Shoulder Mobility into Flexion + Abduction, Upper Extremity Core Integration, Upper
Back Muscles + Spine Extensors, HNSO, Thoracic Flexion, Postural Endurance, Pecs
Eccentrically, Trunk Stability.
Planes of Movement: Sagittal, Transverse, Coronal
Program Design: Seated Upper/Lower Extremities
FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder
Rowing Series: II Equipment: Reformer R or B
Exercise: Long Sit, Facing Back. Bend your elbows and turn your palms towards you.
Lift your elbows to shoulder height, and keep them in line with your shoulders. Your
fingers are pointing to the ceiling. INHALE, sit tall to prepare. EXHALE, lean back with a
flat back. INHALE, reach your arms up towards the ceiling while rotating your palms
inside the loops so they face forward. EXHALE bend forward over your legs and lower
your arms outside the carriage. Sweep your arms back. Continue as in the round back
version: Reach your hands as close together behind your back as possible. Clasp your
hands if possible. Bending your arms will make it easier to interlace your hands.
INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your
arms as high as you can. EXHALE, release your hand grip and circle your arms around
and to the front. The straps will go slack here, as the carriage has bottomed out (is all
the way home). Turn your hands inside the loops so that - when your hands are in front
of you - you can grab the loops and roll up into the seated starting position. INHALE,
stack your spine.
Benefits: Strengthens your shoulder stabilizers & spine extensors, improves shoulder
mobility, lengthens hamstrings, improves upper extremity core integration, challenges
coordination & memory, HNSO, Upper Extremity integration when in C-Curve.
Planes of Movement: Sagittal, Transverse, Coronal
Program Design: Seated Upper/Lower Extremities
FA: Goal Post, Long Sit, Prone Shoulder, Roll Up, Push Up
Rowing Series: I Equipment: Reformer R or B
Exercise: Long Sit, Facing Back. Bend your elbows and pull your hands 3 inches in front
of your sternum. Point your fingers towards each other, palms towards your chest.
INHALE, sit tall to prepare. EXHALE, reach through your feet and roll off your sit bones.
Round your spine as you push the carriage forward and your torso moves back. Roll
about halfway down. INHALE, maintain the C-Curve and without moving the carriage
open your arms out to a T-position with your palms facing back. EXHALE, bend forward
over your legs as you press your arms back (the carriage doesn't move during this
step). Reach your hands as close together behind your back as possible. Clasp your
hands if possible. Bending your arms will make it easier to interlace your hands.
INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your
arms as high as you can. EXHALE, release your hand grip and circle your arms around
