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Pilates - Beginner/Module 1 > Beginner Reformer Exercises > Flashcards

Beginner Reformer Exercises Flashcards

1
Q

Footwork Series:
Toes, Heels, Arches

A

# of Springs: 3-4

# of Reps: 10 each

Cues: Press out to pull in

Transition: Transition into each exercise, keeping carriage still
Move both feet to each position at same time

(For Footwork Series: Tendon Stretch)

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2
Q

Footwork Series:
Tendon Stretch

A

# of Springs: 3-4

# of Reps: 10

Cues: Lower, lower, lower
Lift, lift, lift
Abs go deeper, as heels lower

Transition: Lift heels and return carriage in
Take straps/handles
Hands into the long loops
Lower footbar with feet
Bend elbows, upper arms beside torso

(For Hundred)

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3
Q

Hundred

A

# of Springs: 3-4

# of Reps: 10 breaths / 100 pumps

Cues: In, 2, 3, 4, 5. Out, 2, 3, 4, 5.
Breathe in for 5…Breathe out for 5…

Transition: Pivot around keeping knees bent and feet and legs together to sit up
Bring feet to floor
Change to 2 yellow springs
Lay down
Hands into the long loops
Lift arms toward ceiling

(For Arm Series: Reach & Pull)

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4
Q

Arm Series:
Reach & Pull

A

# of Springs: 2

# of Reps: 3-6

Cues: Reach your arms long
Return them strong
Pull your arms from your back
Reach out to return

Transition: To Circles: Begin from top
Change directions at top

(For Arm Series: Circles)

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5
Q

Arm Series:
Circles

A

# of Springs: 2

# of Reps: 3-6

Cues: Circle out wide, down to the hips and up
Reverse
Pull down, circle wide around and up

Transition: To Tricep Press: Enter and exit with straight arms

(For Arm Series: Tricep Press)

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6
Q

Arm Series:
Tricep Press

A

# of Springs: 2

# of Reps: 3-6

Cues: Straighten your arms
Bend your elbows
Stretch out, bend elbows and resist

Transition: Take footbar down with feet
Keep carriage still to lift hips and place feet in long loops for Frog
or
For tight or week students, push out with one foot and place that foot in the long loop
Then place the other foot in the long loop

(For Frog)

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7
Q

Frog

A

# of Springs: 2

# of Reps: 5-8

Cues: Press out, heels together
Come in, heels together
Press from seat and strengthen legs
Bend knees and deepen abs

Transition: Straighten legs out in centerline

(For Leg Circles)

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8
Q

Leg Circles

A

# of Springs: 2

# of Reps: 5-8

Cues: Circle out to the sides, down find center
Come up
Press down, circle wide around and together

Transition: Lift hips and remove straps
or
For tight or weak students, remove one foot from strap and place on end of reformer
Then remove other strap

Pivot to seated position, feet to the floor
Stand up
Pick up non-slip pad and place on reformer one hands width distance from front
Lift footbar to top notch
Add 1-2 (blue) springs
Sit down on non-slip pad
Place feet on footbar in Pilates Stance
Grasp hands around front of carriage, and lift up in a C-curve

(For Stomach Massage Series: Round)

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9
Q

Stomach Massage Series:
Round

A

# of Springs: 3-4

# of Reps: 10

Cues: Press out
Lower, lift
Scoop in

Transition: Close carriage
Reach through legs to remove one (blue) spring
Lift both arms up and bring hands back to shoulder rests
Set up to accommodate shoulder and flexibility

(For Stomach Massage Series: Hands Back)

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10
Q

Stomach Massage Series:
Hands Back

A

# of Springs: 3

# of Reps: 10

Cues: Stretch out
Lower, lift
Resist in

Transition: Close carriage
Reach through legs to remove one (blue) spring
Bring both arms forward
Lift up and out of hips

(For Stomach Massage Series: Reaching)

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11
Q

Stomach Massage Series:
Reaching

A

# of Springs: 2

# of Reps: 3-5

Cues: Press out and reach in, in, in

Transition: Close carriage and step off
Return non-slip pad to floor
Lower footbar
Walk back to pickup short box and pole
Come forward, place box horizontally with pole in front of box
Bend over and take foot strap to enter and sit on box
Wrap arms around waist

(For Short Box Series: Round)

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12
Q

Short Box Series:
Round

A

# of Springs: 2

# of Reps: 3-5

Cues: Roll your pelvis like a wheel
Curl up and over to return

Transition: Bend over and pick up pole
Reach down toward ankles and stack up to flat with arms overhead

(For Short Box Series: Flat)

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13
Q

Short Box Series:
Flat

A

# of Springs: 2

# of Reps: 3-5

Cues: Lift
Hinge and reach back
Return taller and sit

Transition: Stay tall and perched

(For Short Box Series: Side to Side)

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14
Q

Short Box Series:
Side to Side

A

# of Springs: 2

# of Reps: 3 each direction

Cues: Lift up and over
Come center and stay tall

Transition: Stay tall and perched

(For Short Box Series: Twist Only)

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15
Q

Short Box Series:
Twist Only

A

# of Springs: 2

# of Reps: 3 each direction

Cues: Pinch, lift and twist
Center
Sit

Transition: Place pole underneath legs
Release one leg and bring elbow under knee
Clasp opposite hand over wrist
Align breastbone over pubic bone
Square hips

(For Short Box Series: Tree Stretch-Front)

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16
Q

Short Box Series:
Tree Stretch-Front

A

# of Springs: 2

# of Reps: 3 each leg

Cues: Kick, kick, kick
Climb 1, 2, 3
Stretch and hold

Transition: To Change Legs: Cross leg at knee in a figure 4 stretch and take hands to straps
Carve out C-curve and stretch
Place foot in strap before releasing other leg

To Move to Elephant: Step to floor
Return short box and pole to back
Come forward
Stand in Pilates Stance
Take hands to footbar
Step on carriage, heels against shoulder rests
Lift toes

(For Long Stretch Series: Elephant)

17
Q

Long Stretch Series:
Elephant

A

# of Springs: 2

# of Reps: 5-10, 3 each leg

Cues: Press out with the glutes
Pull in with the abs
Press out, come in 2, 3

Transition: Hold carriage closed
Bend knees and lower them to carriage
Press heels firmly against the shoulder blocks
Pull tail under body

(For Knee Stretch Series: Round)

18
Q

Knee Stretch Series:
Round

A

# of Springs: 2

# of Reps: 5-10

Cues: Out and IN

Transition: Close carriage
Move torso to flat or arched position

(For Knee Stretch Series: Flat)

19
Q

Knee Stretch Series:
Flat

A

# of Springs: 2

# of Reps: 5-10

Cues: Out and IN

Transition: Keep carriage closed
Step off to side
Add 1-2 springs returning to same setup as used in Footwork Series
Lie on carriage with feet parallel and together

(For Running)

20
Q

Running

A

# of Springs: 3-4

# of Reps: 10 each leg

Cues: Bend one knee and straighten the other
Lift both and change…and lift, and lift, and lift

Transition: Open legs simultaneously and place feet on corners of the footbar
Lift pelvis and spine up to level of bottom rib (about one fists distance)

(For Pelvic Lift)

21
Q

Pelvic Lift

A

# of Springs: 3-4

# of Reps: 10

Cues: Straighten leg press out
Bend knees and come in
Work the springs out
Pull the springs in

Transition: Pivot to sit with feet on the floor, legs together
Stand in Pilates Stance and take a final balance

(Clean equipment and set up for next person to begin)

Pilates - Beginner/Module 1 (4 decks)

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