POLESTAR PILATES TEST PAPER QUESTIONS AND
ANSWERS 2025/2026
✔✔Footwork (r) - ✔✔p.43
(2+ sp)
-supine, legs in 90/90, heels on footbar
variations:
+forefoot on foot bar, parallel hip width, Pilates V, wide ER, wide IR; squats, PF, running
in place, single leg
-foot plate
✔✔Roll Down Series (r) - ✔✔p.45
(1-2sp, cords short /c loops/handles)
-sitting toward base of carriage, feet on head rest, roll back
variations:
+perform bicep curls, increase shoulder flexion /c curls, rows, oblique
✔✔Roll Down Series (t) - ✔✔p.47
(long spring /c handles or bar)
-long sitting, holding handles, shoulders at 90, elbows soft, roll back
variations:
+flat back & arms rigid, oblique
✔✔Supine Stretch (sc) - ✔✔p.49
(sc against wall or on sticky mat)
-seated on floor /c sacrum against rounded end, arms outstretched, roll back as
shoulders flex overhead
variations:
-hands behind head, pillow behind head, legs in diamond, bend knees, move further
from sc
+sit in crevice of sc
✔✔Seated Footwork (r) - ✔✔p.51
(1-2sp, foot bar high)
-sit on foot bar, one foot on carriage at 90/90, other foot on short box on ground
variations:
+double leg, arms at up to the sides
✔✔Feet in Straps (r) - ✔✔p.53
(1.5-2sp, cord loops around shoulder rest)
-supine, arms by sides, legs straight, feet in loops, extend at hips
variations:
+small/large circles, frog, walking on ceiling, peter pan
-straps around thighs /c knees bent & increased spring tension
ANSWERS 2025/2026
✔✔Footwork (r) - ✔✔p.43
(2+ sp)
-supine, legs in 90/90, heels on footbar
variations:
+forefoot on foot bar, parallel hip width, Pilates V, wide ER, wide IR; squats, PF, running
in place, single leg
-foot plate
✔✔Roll Down Series (r) - ✔✔p.45
(1-2sp, cords short /c loops/handles)
-sitting toward base of carriage, feet on head rest, roll back
variations:
+perform bicep curls, increase shoulder flexion /c curls, rows, oblique
✔✔Roll Down Series (t) - ✔✔p.47
(long spring /c handles or bar)
-long sitting, holding handles, shoulders at 90, elbows soft, roll back
variations:
+flat back & arms rigid, oblique
✔✔Supine Stretch (sc) - ✔✔p.49
(sc against wall or on sticky mat)
-seated on floor /c sacrum against rounded end, arms outstretched, roll back as
shoulders flex overhead
variations:
-hands behind head, pillow behind head, legs in diamond, bend knees, move further
from sc
+sit in crevice of sc
✔✔Seated Footwork (r) - ✔✔p.51
(1-2sp, foot bar high)
-sit on foot bar, one foot on carriage at 90/90, other foot on short box on ground
variations:
+double leg, arms at up to the sides
✔✔Feet in Straps (r) - ✔✔p.53
(1.5-2sp, cord loops around shoulder rest)
-supine, arms by sides, legs straight, feet in loops, extend at hips
variations:
+small/large circles, frog, walking on ceiling, peter pan
-straps around thighs /c knees bent & increased spring tension
