Stott Pilates Comprehensive Matwork
Warm up exercises name all (10)correct answers Breathing, Imprint &
release, hip release, spinal rotation, cat stretch, hip rolls, scapula Isolation,
arm circles, head nods, elevation & depression of scapulae
Ab Prepcorrect answers Supine pelvis and spine neutral, knees flexed feet on
mat, legs adducted or abducted hip-distance apart. Arms long by sides
palms down, scapulae stabilized.
Ab Prep rep & essencecorrect answers 5-10 reps
TA to compress abdomen and stabilize lumbo-pelvic region, deep pelvic
floor to aid in firing TA, RA and obliques concentrically to create thoracic
flexion, eccentrically to control return down, scapular stabilizers
Ab Prep Modificationcorrect answers hands behind head, hold fitness circle
resistance ring, fitness circle between knees, arc barrel under knees, flex
band under spine, arms crossed on chest, sponge or ball between knees
Breast Stroke Preps - name allcorrect answers 1. Hands by shoulders
2. hands by hips
3. hands under forehead
Breast stroke prep #1 Hands by shoulderscorrect answers prone, neutral
pelvis. arms bent hands by shoulders, palms down. scapulae stabilized,
Legs extended along mat adducted or abducted hip distance apart parallel
ankles plantar flexed toes gently pointed,
inhale prepare, exhale - stabilize scapulae, lengthen and extend thoracic
an cervical spine, allow ribs to open but bottom rib keeps contact with
mat
Breast stroke prep #2 hands by hipscorrect answers prone, neutral pelvis.
arms long by sides, palms down. scapulae stabilized, Legs extended along
mat adducted or abducted hip distance apart parallel ankles plantar flexed
toes gently pointed,
inhale- open front of shoulders by retracting scapulae to neutral
exhale - reach fingertips to toes and top of head away from toes to extend
upper torso very slightly off mat
inhale - suspended lengthen top of head
from toes exhale - return
Breast stroke prep #3 hands under foreheadcorrect answers prone, neutral
pelvis. arms bent hands under forehead, palms down. scapulae stabilized,
Legs extended along mat
, adducted or abducted hip distance apart parallel ankles plantar flexed
toes gently pointed,
inhale - open shoulders stabilize scapulae
exhale - stabilize scapulae, reach top of head away from toes, and extend
upper torso slightly off mat. Maintain long line. hands in contact with
forehead
inhale- suspend
lengthen exhale -
down to mat
Breast stroke prep Modificationscorrect answers Prone on arc barrel, thin
pad under asis, on two breaths upper body off end of mat, sponge or ball
between knees,
shell stretchcorrect answers seated with knees flexed, seat on heels, legs
slightly abducted. Spine flexed forward over legs. relax arms in front or
beside torso on mat
Hundredcorrect answers supine imprinted position legs parallel and
adducted in air with knees flexed, ankles plantar flexed toes gently pointed
tabletop position arms long by sides palms down, scapulae stabilized
inhale stay
exhale - lengthen back of neck, then maintain length and stabilize scapulae,
contract abdominals to slide rib cage toward pelvis and flex thoracic spine
reaching arms off mat level with shoulders simultaneously extend legs as
low as imprint can be maintained inhale - 5 counts, maintain flexion, small
arm pulses
exhale - 5 counts
cont. 10 sets (100
counts) finish-
inhale - remain in spinal flexion flex knees and continue to
reach arms exhale - return upper body to mat legs in air
Breast stroke prep essence & repscorrect answers 3-5 reps
TA to compress & stabilize deep pelvic floor, scapular retractors
isometrically, mid back erector spinae concentrically to lift to hover, obliques
and hip extensors maintain pelvis neutral
Hundred Essencecorrect answers TA to compress abs & stabilize lumbo
pelvic region, deep pelvic floor to fire TA , RA and obliques to create and
sustain thoracic flexion and imprint,m scapular stabilzers against arm
movement, adductors and quads isometrically
Hundred Modificationscorrect answers head and feet on mat, feet on mat in
neutral pelvis, tabletop position, breathe in staccato rhythm, fitness circe
ring-bet knees, flex hips and kneesm, head and shoulder on mat, shoulders
on arc barrel, spine supporter, flex band exerciser around feet, sponge or
ball bet ankles or knees
Half roll backcorrect answers seated with knees slightly bent, legs ad or ab
ducted , feet flat on mat. pelvis vertical, spine flexed forward over legs. arms
long reaching parallel to floor top of head toward fingers scapula stabilized
Warm up exercises name all (10)correct answers Breathing, Imprint &
release, hip release, spinal rotation, cat stretch, hip rolls, scapula Isolation,
arm circles, head nods, elevation & depression of scapulae
Ab Prepcorrect answers Supine pelvis and spine neutral, knees flexed feet on
mat, legs adducted or abducted hip-distance apart. Arms long by sides
palms down, scapulae stabilized.
Ab Prep rep & essencecorrect answers 5-10 reps
TA to compress abdomen and stabilize lumbo-pelvic region, deep pelvic
floor to aid in firing TA, RA and obliques concentrically to create thoracic
flexion, eccentrically to control return down, scapular stabilizers
Ab Prep Modificationcorrect answers hands behind head, hold fitness circle
resistance ring, fitness circle between knees, arc barrel under knees, flex
band under spine, arms crossed on chest, sponge or ball between knees
Breast Stroke Preps - name allcorrect answers 1. Hands by shoulders
2. hands by hips
3. hands under forehead
Breast stroke prep #1 Hands by shoulderscorrect answers prone, neutral
pelvis. arms bent hands by shoulders, palms down. scapulae stabilized,
Legs extended along mat adducted or abducted hip distance apart parallel
ankles plantar flexed toes gently pointed,
inhale prepare, exhale - stabilize scapulae, lengthen and extend thoracic
an cervical spine, allow ribs to open but bottom rib keeps contact with
mat
Breast stroke prep #2 hands by hipscorrect answers prone, neutral pelvis.
arms long by sides, palms down. scapulae stabilized, Legs extended along
mat adducted or abducted hip distance apart parallel ankles plantar flexed
toes gently pointed,
inhale- open front of shoulders by retracting scapulae to neutral
exhale - reach fingertips to toes and top of head away from toes to extend
upper torso very slightly off mat
inhale - suspended lengthen top of head
from toes exhale - return
Breast stroke prep #3 hands under foreheadcorrect answers prone, neutral
pelvis. arms bent hands under forehead, palms down. scapulae stabilized,
Legs extended along mat
, adducted or abducted hip distance apart parallel ankles plantar flexed
toes gently pointed,
inhale - open shoulders stabilize scapulae
exhale - stabilize scapulae, reach top of head away from toes, and extend
upper torso slightly off mat. Maintain long line. hands in contact with
forehead
inhale- suspend
lengthen exhale -
down to mat
Breast stroke prep Modificationscorrect answers Prone on arc barrel, thin
pad under asis, on two breaths upper body off end of mat, sponge or ball
between knees,
shell stretchcorrect answers seated with knees flexed, seat on heels, legs
slightly abducted. Spine flexed forward over legs. relax arms in front or
beside torso on mat
Hundredcorrect answers supine imprinted position legs parallel and
adducted in air with knees flexed, ankles plantar flexed toes gently pointed
tabletop position arms long by sides palms down, scapulae stabilized
inhale stay
exhale - lengthen back of neck, then maintain length and stabilize scapulae,
contract abdominals to slide rib cage toward pelvis and flex thoracic spine
reaching arms off mat level with shoulders simultaneously extend legs as
low as imprint can be maintained inhale - 5 counts, maintain flexion, small
arm pulses
exhale - 5 counts
cont. 10 sets (100
counts) finish-
inhale - remain in spinal flexion flex knees and continue to
reach arms exhale - return upper body to mat legs in air
Breast stroke prep essence & repscorrect answers 3-5 reps
TA to compress & stabilize deep pelvic floor, scapular retractors
isometrically, mid back erector spinae concentrically to lift to hover, obliques
and hip extensors maintain pelvis neutral
Hundred Essencecorrect answers TA to compress abs & stabilize lumbo
pelvic region, deep pelvic floor to fire TA , RA and obliques to create and
sustain thoracic flexion and imprint,m scapular stabilzers against arm
movement, adductors and quads isometrically
Hundred Modificationscorrect answers head and feet on mat, feet on mat in
neutral pelvis, tabletop position, breathe in staccato rhythm, fitness circe
ring-bet knees, flex hips and kneesm, head and shoulder on mat, shoulders
on arc barrel, spine supporter, flex band exerciser around feet, sponge or
ball bet ankles or knees
Half roll backcorrect answers seated with knees slightly bent, legs ad or ab
ducted , feet flat on mat. pelvis vertical, spine flexed forward over legs. arms
long reaching parallel to floor top of head toward fingers scapula stabilized
