Chair Level 1

Question 1

Footwork - Double Leg Pumps: Toes (V Position and parallel), Arches, and Heels

Answer 1

Chair Set Up: 1H, 1L

Set Up - From Standing
•Take a seat
•Press the pedal down enough to position feet
•Once the feet are on the pedal, start with a 90-degree angle at the Knees
•Sit up tall, chest open and gaze forward

Movement/Choreography
•Pull the pedal up into the powerhouse
•Press is down (not all the way)

Ending/Transition
•Carefully return the pedal all the way up

Question 2

Footwork - Single Leg Pumps (Toes and Heels)

Answer 2

Chair Set Up: 2L

Set up - From Standing
•Take a seat
•Press the pedal down enough to position foot
•Hold the leg not on the pedal at hip height
•Sit up tall, chest open and gaze forward

Movement/Choreography
•Pull the pedal up into the powerhouse
•Press it down (not all the way)

Ending/Transition
•Carefully return the pedal all the way up

Question 3

Footwork - Tendon Stretch

Answer 3

Chair Set Up: 2L

Set Up - From Standing
•Place hands on chair and step one foot at a time onto the pedal
•Bring hands forward to edge of chair and under shoulders
•Feet/legs together parallel with heels
•Curve the back up high to the ceiling

Movement/Choreography
•Lower and Lift the heels (rolling through the feet)

Ending/Transition
•After last one, keeps heels down and stretch the calves
•Carefully remove one foot at a time, easing the pedal up

Question 4

Achilles Stretch/ Soleus Press (foot Extension/Flexion)

Answer 4

Chair Set Up: 1H, 1L, pad on edge of chair

Set Up - From Standing
•Place hands on edge of chair closest to you
•Place one foot (toes) on pedal (in line with hip) & press part way down
•Bring the underside of the knee onto the edge of the chair (on pad)
•Bring hands around knee to support it
•Curve the back

Movement/Choreography
•Keeping the knee in place, lower and lift the pedal with the foot
•Other leg

Question 5

Press Downs (Standing Leg Pump)- Front

Answer 5

Chair Set Up: 1H, 1L

Set Up - From Standing
•Take hold of handles facing chair
•Place one foot (toes) on pedal & press to the floor
•Once the pedal is to the floor, lift the heel and stand up tall

Movement/Choreography
•Slow lowering and lifting of pedal

Ending/Transition
•Carefully return pedal all the way up and remove foot

Question 6

Push Downs & Arm Bends

Answer 6

Chair Set Up: 1H or 2L

Set Up - From Standing
•Face chair standing approximately one foot away, legs together
•Place hands on the pedal (thumbs with fingers)
•Bring the shoulders forward over the hands
•Curve the back up to the ceiling

Movement/Choreography
•PUSH DOWNS: lower the pedal towards the floor keeping the back curved, and bring it back up staying curved
•ARM BENDS: Press the pedal down (not all the way to the floor) and stay there. Bend and straighten the elbows

Ending/Transition
•Bring the pedal all the way up, and continue rolling the body up to standing tall with the arms overhead

Question 7

Swan Dive & Arm Bends

Answer 7

Chair Set Up: 1M

Set Up - From Standing at back of chair
•Lie the hips on the box, placing the hands on the pedal
•Press the pedal towards the floor, just hovering above it
•Ribs should just clear the edge of the box
•Legs are in line with the body, hip width apart

Movement/Choreography
•SWAN DIVE: bring the pedal up as high as possible, comfortably arching the back and opening the chest. Lower the pedal down.
•ARM BENDS: Hover the pedal off the floor and keep the body still as you bend and straighten the arms (elbows wide)