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BB Exercise Names Flashcards

1
Q

Hundred prep

A

10 sets

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2
Q

The Hundred

A

10 sets

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3
Q

The Roll Up

A

3-6 reps

Several modifications

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4
Q

Single Leg Circles

A

4-8 circles each way

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5
Q

Rolling like a ball

A

6-10 reps

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6
Q

Single leg stretch

A

8-12 sets

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7
Q

Double leg stretch

A

3-6 reps

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8
Q

Single straight leg stretch

A

8-12 sets

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9
Q

Double straight leg stretch

A

2-4 sets

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10
Q

Crisscross

A

8-12 sets

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11
Q

Spine Stretch Forward (mat)

A

4-8

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12
Q

Spine Stretch Side

A

4-6

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13
Q

Saw

A

4-6 sets

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14
Q

Open leg rocker

A

4-8

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15
Q

Swan/Baby Swan

A

3-6

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16
Q

Single leg kicks

A

6-10

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17
Q

Double leg kicks

A

3-6 sets

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18
Q

Swimming (mat)

A

15-25 sets

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19
Q

Side leg lifts

A

6-10/side

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20
Q

Side leg circles-big and small

A

4-10/side

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21
Q

Side leg kicks

A

4-8

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22
Q

Side leg bicycle

A

4-6

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23
Q

Side leg bananas

A

3-6

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24
Q

Seal

A

4-8

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25
Q

Push ups

A

1-3 sets of 4-10 push-ups

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26
Q

Beginning mat sequence

A

Standing: warm up, posture
All fours: prepilates
Supine: prepilates, 100, roll up, HS stretch, leg circles (sm/lg), rolling like a ball, single leg stretch, double leg stretch
Sitting: adductor stretch, spine stretch forward, spine stretch side, saw
Prone: baby swan, quad stretch, single leg kicks, double leg kicks, child’s pose
All fours: sternum drops, opp arm/leg reach, plank
Supine: single straight leg stretch, crisscross, bridging/marching
Sidelying: side leg series
Supine: piriformis stretch, seal
Standing: push ups

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27
Q

Prepilates: Breathing exercises

A

Diaphragmatic breathing, lateral breathing, one lung breathing, sniffing breath

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28
Q

Prepilates: lower core activation

A

Fingertip abdominals, pregnant cat, pelvic floor engagement, standing multifidi

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29
Q

Prepilates: neutral spine exercises

A

Pelvic clock, pelvic tilts, standing alignment check using the bones.

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30
Q

Prepilates: abdominal strength exercises

A

Abdominal curls, oblique abdominals (curls)

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31
Q

Movement principles: inner unit

A

TA, pelvic floor, multifidi, diaphragm

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32
Q

Movement principles: outer unit

A

Anterior oblique sling: SA, Int oblique, ext oblique, adductors
Post oblique sling: lats, glutes
Deep longitudinal system: erector spinae, QL, thoracolumbar fascia, sacrotuberous ligament, biceps femoris
Lateral system: glute med, glut min, contralateral adductors

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33
Q

Prepilates: lumbopelvic stability exercises

A

Marching
Toe taps
Opposite arm/leg reach

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34
Q

Prepilates: strengthen and mobilize the spine

A

Cat/cow, hip circles (poodle tail), tail wag, round back bridging, flat back bridging, bridge marching, typewriter/hip dips/figure 8s, prone arm reaches (rockets), mini swan

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35
Q

Prepilates: shoulder stability and mobility exercises

A

Rotator cuff: Rotator cuff strengthening in IR/ER
Shoulder mobility: telescope arms, pinwheel, angels in the snow
Scapula stability/mobility: sternum drops, wall push ups, plank/push ups

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36
Q

Prepilates: release work

A

Skull clock, pelvic clock, knee stirs, knee folds

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37
Q

Prepilates: types of stretching

A

Contract/Release
Active Isolated stretch
Static stretch

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38
Q

Prepilates: stretches

A

Down dog, cat/cow, child’s pose, hip flexor stretch, butterfly, half straddle, full straddle, knee to chest, torso twist, figure 4, hamstring, small ball supine hip flexor

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39
Q

Spine Twist

A

4-8

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40
Q

Teaser prep

A

3-6

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41
Q

Teaser 1-torso roll downs

A

3-6

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42
Q

Teaser 2-leg lowers

A

3-6

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43
Q

Teaser 3-both

A

3-6

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44
Q

Hip circles

A

3-6

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45
Q

Roll over

A

3 each way

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46
Q

Modified corkscrew

A

3-6

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47
Q

Corkscrew

A

3-6

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48
Q

Neck pull

A

3-6

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49
Q

Leg pull down

A

4-6 sets

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50
Q

Leg pull up

A

4-6 sets

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51
Q

Jackknife

A

3-4

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52
Q

Kneeling side kicks

53
Q

Seated twist

54
Q

Side bend (plank) twist

55
Q

Side bend (plank) mermaid

56
Q

Scissors

57
Q

Bicycle

58
Q

Shoulder bridge

59
Q

Boomerang

60
Q

Swan dive/swan rocking (mat)

61
Q

Rocking (mat)

62
Q

Footwork

63
Q

Roll down

64
Q

Supine arm work

65
Q

The hundred (reformer)

A

Reps 1 set

66
Q

Kneeling abs facing back

67
Q

Kneeling abs facing front

68
Q

Feet in straps

69
Q

Long box pulling straps

70
Q

Long box OH press and swan

71
Q

Short box abs

72
Q

Bridging &pelvic lift (reformer)

73
Q

Knee stretch

74
Q

Elephant

75
Q

Long stretch

76
Q

Up stretch

77
Q

Arm work facing straps

78
Q

Arm work facing footbar

79
Q

Standing/side splits

80
Q

Lunges

81
Q

Side stretch/mermaid

82
Q

Cleopatra

83
Q

Single leg footwork

84
Q

Footwork on footplate

A

Reps varies

85
Q

Jumping on footplate

A

Reps varies

86
Q

Coordination

87
Q

Short spine massage

88
Q

Stomach massage

89
Q

Long box back stroke

90
Q

Long box breast stroke

91
Q

Long box swimming

92
Q

Short box oblique abdominals

93
Q

Short box advanced abdominals

94
Q

Short box mermaid

95
Q

Short box climb a tree

A

Reps 2-3/side

96
Q

Knee stretches—knees off (jackrabbit)

97
Q

Arabesque &single leg elephant

98
Q

Down stretch

99
Q

Semi circle

A

Reps 3/dir

100
Q

Chest expansion &kneeling arm circles

101
Q

Kneeling side arms

102
Q

Rowing front 1-sitting tall

103
Q

Rowing front II-bending down

104
Q

Corkscrew

105
Q

Long box double leg kicks

106
Q

Long box teaser

107
Q

Long box horseback

108
Q

Long box swan

109
Q

Long box grasshopper

110
Q

Long box rocking

111
Q

Rowing back 1-round back

112
Q

Rowing back 2-flat back

113
Q

Reverse abdominals

114
Q

Long spine massage

115
Q

Jackknife

116
Q

Thigh stretch

117
Q

Tendon stretch

118
Q

Long back stretch (slide)

119
Q

Snake

120
Q

Twist

121
Q

Control front facing carriage

122
Q

Control back, facing ceiling

123
Q

Star/side support

124
Q

Splits

125
Q

Upper arms

126
Q

Roll down (trap)

127
Q

Assisted sit-ups

128
Q

Advanced sit-ups

BB Pilates (1 decks)

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