Stott Pilates: Essential Reformer Exam With Complete Solutions

Order of essential exercises (Column 1) Footwork Second position Single leg Hundred Bend & Stretch Lift & Lower Adductor stretch Short spine Midback series Back rowing Preps Order of essential exercises (Column 2) Side arm preps sitting Side twist sitting Front rowing preps Stomach massage Arms pulling straps (long box) Round back (short box) Straight back (short box) Twist (short box) Tree (short box) Elephant Mermaid Leg circles Knee stretches Running Hip lift Hip rolls Single thigh stretch Side splits Footwork 1-5 1. Toes apart heels together 2. Wrap toes on bar 3. Heels on bar 4. High half toe 5. Lower & Lift Second position 1-3 1. Parallel 2. Laterally rotated 3. Medially rotated Single leg 1-3 1. One leg bent 2. Bicycle 3. Single heel What is the spring tension for footwork? 3-4 Springs What is the breathing pattern for essential level footwork? (1-4) Exhale push carriage out Inhale return carriage (5) Inhale push carriage out Exhale lower heels Inhale lift heels Exhale return carriage What is the foot placement for second position 1-3 1. heels on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance apart 2. Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally rotated, knees flexed and pointing over center of feet 3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated, knees flexed and touching. Breathing pattern of single leg Inhale press carriage out Exhale return