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Polestar Pilates Movement 2025/2026
Exam Questions and Answers 100%
Guaranteed Success | Already Rated A+
Twist - 🧠 ANSWER ✔✔Equipment: Mat
Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare.
EXHALE, press away from your right hand, lift your pelvis high and twist your
body towards the floor. At the same time, reach your top arm underneath your
body towards your ankles. INHALE, return to the Side Plank position with control.
Repeat. Then repeat on your other side.
Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques,
Shoulders, Arms, Balance, Coordination
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Fitness Assessment (FA): Side Lift, Push Up, Z-Sit
Push Up - 🧠 ANSWER ✔✔Equipment: Mat
Exercise: Standing on the mat, feet hip width apart. INHALE to prepare.
EXHALE, drop your chin to the chest and begin to roll down. Once your hands
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COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
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touch the mat, INHALE, and walk your hands forward to a Front Control/High
Push-Up position. EXHALE, establish a solid Front Control. Reach your heels
back and the top of your head forward in opposition. INHALE, shift your weight
forward by pressing your toes into the mat. Bend your elbows straight back for a
push-up. Look slightly forward, lead with your chest.
EXHALE, straighten your arms to come up and press your heels back. Repeat the
last breath (as often you can perform a clean push-up). INHALE lift your hips (into
an Inverted V) and walk your hands back to your feet. When your body weight is
fully on your feet, EXHALE to roll up to standing.
Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body)
Strength.
Program Design: Full Body Integration
Planes of Movement: Sagittal
FA: Pushup, Rollup
Rollover Shoulder Stand - 🧠 ANSWER ✔✔Equipment: Ladder Barrel
Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach
your arms forward and then roll back against the barrel, one vertebrae at a time.
Reach your arms back for 2nd rung from the top. Let your feet lift from the floor.
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COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
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Inhale to flex the hips & exhale to roll into a shoulder stand, straighten legs, reach
feet towards back wall. Inhale to press the hands into the ladder & exhale to
rolldown, initiating from the shoulders then articulating the spine down to the
pelvis and lower the legs. Bend knees as needed. Send pelvis forward.
Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for
choreography.
Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture.
Planes of Movement: Sagittal (May add more depending on choreography)
Program Design: Inversion
FA: Long sit, Rollup, Prone Shoulder Flexion/Press Up, Superman
Tendon Stretch - 🧠 ANSWER ✔✔Equipment: Chair, 2 heavy
Exercise: Sit down on chair, step balls of feet onto the pedal in pilates v. Grab front
edge of chair, just outside of your legs. Push vigorously away from the Chair. Pres
the pedal down w/ your legs as you lift your hips and bend forward. Imagine your
legs like a swing, coming through and forward underneath your body. Keep your
back round. Imagine a third leg coming down from the tailbone along the line
where your inner thighs meet.
Benefits: Upper Body Strength, Core Control in Spine Flexion, HNSO
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COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
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Plane of Movement: Sagittal
Program Design: Inversion
FA: Long Sit, Roll Up, Push Up
Side Arm Twist - 🧠 ANSWER ✔✔Equipment: Chair 1B on 3
Exercise: Sit down on chair with your back to the pedal. Palms width behind you.
Lift legs into tabletop. Extend legs (if possible) in teaser position. Reach both arms
forward, palms face in. INHALE, reach your right arm up and over the handle,
rotating your torso to the right. Rotate your head as well. Lower your hand until it
can reach the pedal. Place your hand onto the pedal, with your fingers facing back.
EXHALE, roll off your sit bones in a round back roll down. The pedal will lower
down as a result of your spine flexion. INHALE to control the pedal up to the
starting position.
Benefits: Improves Core Control, Oblique Abs, Shoulder Girdle Org, Spine flexion
& rotation.
Planes of Movement: Frontal/Coronal, Sagittal, Transverse
Program Design: Seated Upper/Lower Extremity
FA: Long Sit, Hundred, Roll Up, Side Lift, Goal Post
Dolphin - 🧠 ANSWER ✔✔Equipment: Trapeze Table, 2 purples high
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COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
Polestar Pilates Movement 2025/2026
Exam Questions and Answers 100%
Guaranteed Success | Already Rated A+
Twist - 🧠 ANSWER ✔✔Equipment: Mat
Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare.
EXHALE, press away from your right hand, lift your pelvis high and twist your
body towards the floor. At the same time, reach your top arm underneath your
body towards your ankles. INHALE, return to the Side Plank position with control.
Repeat. Then repeat on your other side.
Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques,
Shoulders, Arms, Balance, Coordination
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Fitness Assessment (FA): Side Lift, Push Up, Z-Sit
Push Up - 🧠 ANSWER ✔✔Equipment: Mat
Exercise: Standing on the mat, feet hip width apart. INHALE to prepare.
EXHALE, drop your chin to the chest and begin to roll down. Once your hands
1
COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
,2
touch the mat, INHALE, and walk your hands forward to a Front Control/High
Push-Up position. EXHALE, establish a solid Front Control. Reach your heels
back and the top of your head forward in opposition. INHALE, shift your weight
forward by pressing your toes into the mat. Bend your elbows straight back for a
push-up. Look slightly forward, lead with your chest.
EXHALE, straighten your arms to come up and press your heels back. Repeat the
last breath (as often you can perform a clean push-up). INHALE lift your hips (into
an Inverted V) and walk your hands back to your feet. When your body weight is
fully on your feet, EXHALE to roll up to standing.
Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body)
Strength.
Program Design: Full Body Integration
Planes of Movement: Sagittal
FA: Pushup, Rollup
Rollover Shoulder Stand - 🧠 ANSWER ✔✔Equipment: Ladder Barrel
Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach
your arms forward and then roll back against the barrel, one vertebrae at a time.
Reach your arms back for 2nd rung from the top. Let your feet lift from the floor.
2
COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
,3
Inhale to flex the hips & exhale to roll into a shoulder stand, straighten legs, reach
feet towards back wall. Inhale to press the hands into the ladder & exhale to
rolldown, initiating from the shoulders then articulating the spine down to the
pelvis and lower the legs. Bend knees as needed. Send pelvis forward.
Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for
choreography.
Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture.
Planes of Movement: Sagittal (May add more depending on choreography)
Program Design: Inversion
FA: Long sit, Rollup, Prone Shoulder Flexion/Press Up, Superman
Tendon Stretch - 🧠 ANSWER ✔✔Equipment: Chair, 2 heavy
Exercise: Sit down on chair, step balls of feet onto the pedal in pilates v. Grab front
edge of chair, just outside of your legs. Push vigorously away from the Chair. Pres
the pedal down w/ your legs as you lift your hips and bend forward. Imagine your
legs like a swing, coming through and forward underneath your body. Keep your
back round. Imagine a third leg coming down from the tailbone along the line
where your inner thighs meet.
Benefits: Upper Body Strength, Core Control in Spine Flexion, HNSO
3
COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
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Plane of Movement: Sagittal
Program Design: Inversion
FA: Long Sit, Roll Up, Push Up
Side Arm Twist - 🧠 ANSWER ✔✔Equipment: Chair 1B on 3
Exercise: Sit down on chair with your back to the pedal. Palms width behind you.
Lift legs into tabletop. Extend legs (if possible) in teaser position. Reach both arms
forward, palms face in. INHALE, reach your right arm up and over the handle,
rotating your torso to the right. Rotate your head as well. Lower your hand until it
can reach the pedal. Place your hand onto the pedal, with your fingers facing back.
EXHALE, roll off your sit bones in a round back roll down. The pedal will lower
down as a result of your spine flexion. INHALE to control the pedal up to the
starting position.
Benefits: Improves Core Control, Oblique Abs, Shoulder Girdle Org, Spine flexion
& rotation.
Planes of Movement: Frontal/Coronal, Sagittal, Transverse
Program Design: Seated Upper/Lower Extremity
FA: Long Sit, Hundred, Roll Up, Side Lift, Goal Post
Dolphin - 🧠 ANSWER ✔✔Equipment: Trapeze Table, 2 purples high
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COPYRIGHT©NINJANERD 2025/2026. YEAR PUBLISHED 2025. COMPANY REGISTRATION NUMBER: 619652435. TERMS OF USE. PRIVACY
STATEMENT. ALL RIGHTS RESERVED
