Stott Pilates: Essential Reformer,Based on topic Anatomy (Comprehensive Discussions and Solutions) Just released 2025.Edition 1

Order of essential exercises (Column 1) – answer - Footwork Second position Single leg Hundred Bend & Stretch Lift & Lower Adductor stretch Short spine Mid back series Back rowing Preps Order of essential exercises (Column 2) – answer - 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 - answer-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 - answer-1. Parallel 2. Laterally rotated 3. Medially rotated Single leg 1-3 - answer-1. One leg bent 2. Bicycle 3. Single heel What is the spring tension for footwork? - answer-3-4 Springs What is the breathing pattern for essential level footwork? - answer-(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 - answer-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 - answer-Inhale press carriage out Exhale return The ball of the foot is on the footbar for which single leg exercise/s? - answer-One leg bent Bicycle What is the spring tension for single leg? - answer-2-3 Springs What is the starting position for "hundred"? - answer-Supine Imprinted position Legs parallel and adducted in air Knees flexed (tabletop) Elbows flexed by sides of body Hands in straps, fingers long, palms facing away. Scapulae stabilized. Should the tension be higher or lower of side splits adduction? - answer-Lower On side splits, what is the breathing pattern? - answer-Abduction: exhale, press carriage out Adduction: Exhale, pull carriage in Exhale where exertion is focused How should single thigh stretch be initiated? - answer-Exhale, press back foot against shoulder rest Where should the springs be during single thigh stretch? - answer-Same side as back knee on carriage How would you reduce the pressure on the knee during single thigh stretch? - answer-Stand next to carriage, with one foot on floor, knee slightly bent and other foot against shoulder rest, knee slightly bent and resting on carriage How would you teach Hip rolls - answer-Supine, neutral, heels on footbar, ankles flexed, legs parallel hip distance apart, arms long by sides. Ex. Without moving carriage, sequentially articulate spine off carriage from tail to upper thoracic until hip joints are as extended as possible and spine is neutral In. Stay. Reaching knees over footbar Ex. Extend knees to push the carriage out, lowering pelvis to make one line from shoulder to heels In. Flex knees to return carriage, lifting pelvis to extend hips as much as possible, weight on upper thoracic Ex. Without moving carriage, initiate from upper thoracic and sequentially articulate spine into carriage returning to neutral How many reps for footwork? - answer-10-12 How many reps for second position? - answer-10-12 How many reps for single leg? - answer-5-10 How many reps for bend and stretch? - answer-10 How many reps for lift & lower? - answer-5 How many reps for adductor stretch? - answer-5 How many reps for short spine? - answer-5 How many reps for midback series? - answer-5 each How many exercises are in the midback series? Name them - answer-5 Triceps press Straight down 45 degrees Side Circles How many reps for back rowing preps? - answer-5-10 How many exercises are available for back rowing preps? Name them - answer-8 Plow Open elbows Airplane Biceps curls Triceps Roll-down Roll-down with biceps curls Roll-down with obliques How many reps for side arms sitting? - answer-5-10 How many reps for side twist sitting? - answer-5 How many reps for front rowing preps? - answer-5 How many reps for stomach massage? - answer-10 How many reps for arms pulling straps? (Long box) - answer-5 How many reps for round back? (Short box) - answer-5 How many reps for straight back? (Short box) - answer-5 How many reps for twist? (Short box) - answer-5 How many reps for tree? (Short box) - answer-3 How many reps for elephant? - answer-10 How many reps for mermaid? - answer-3-5 How many reps for leg circles? - answer-10 How many reps for knee stretches? - answer-10 How many reps for running? - answer-20-60 How many reps for hip lift? - answer-10 How many reps for hip rolls? - answer-5-10 How many reps for single thigh stretch? - answer-5 How many reps for side splits? - answer-8-10 How many exercises in side arms preps sitting? What are they? - answer-4 Internal rotation External rotation Adduction abduction What are the exercises of front rowing preps? - answer-Straight forward Second position Offering What are the exercises of stomach massage? - answer-Prep Round back Straight back What are the exercises of arms pulling straps? (Long box) - answer-Plow Airplane Triceps