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Pilates > Classical Prac Final > Flashcards

Classical Prac Final Flashcards

0
Q

What’s in the long box group?

A

Backstroke
Teaser prep
Teaser

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1
Q

What’s in the abdominals legs in strap series?

A

Double leg

Double leg with rotation

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2
Q

Double leg

A

Inhale: straighten legs
Exhale: bending knees

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3
Q

Double leg with rotation

A

Inhale: straighten legs
Exhale: bending knees

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4
Q

Backstroke

Long box series

A

Inhale: straighten legs & arms
Exhale: circle arms to side, SP

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5
Q

Teaser prep

Long box series

A

Inhale: roll up, circle arms
Exhale: roll down, arms overhead

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6
Q

Teaser

Long box series

A

Inhale: roll up to V position
Exhale: roll down

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7
Q

Up stretch 3

Up stretch series

A

Inhale: lower into front support
Exhale: lift pelvis to SP

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8
Q

Long back stretch

A

Inhale: bend elbows
Exhale: scoop pelvis forward
Inhale: extend back

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9
Q

Hamstring curl

Long box series

A

Exhale: bend knees
Inhale: straighten knees

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10
Q

Cat stretch kneeling

A

Inhale: extend trunk
Exhale: flex trunk
Final exhale: lift arms overhead

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11
Q

Pike sitting

A

Exhale: extend shoulders
Inhale: flex shoulders, return to SP

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12
Q

Pelvic curl

A 
Inhale: press pedal down 
Exhale: roll up
Inhale: pause 
Exhale: roll down
Inhale: lift pedal up
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13
Q

Forward lunge

Lunge series

A

Exhale: straighten leg
Inhale: bend leg, return to SP

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14
Q

Backward step down

Step down series

A

Exhale: straighten back leg
Inhale: bend back leg

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15
Q

Hamstring curl

A

Exhale: bend knee
Inhale: straighten knees

16
Q

Hip opener (wunda)

A

Exhale:extend hips, lower pedal down
Inhale: flex hips, let pedal rise up

17
Q

Swan on floor

A

Exhale: extend trunk
Inhale: lower trunk

18
Q

Hip opener (Cadillac)

A

Exhale: straighten working leg
Inhale: bend leg back to SP

19
Q

Thigh stretch with roll up bar

A

Exhale:posteriorly tilt pelvis,hinge back
Inhale: pause
Exhale: lift up
Inhale: return to SP

20
Q

Kneeling cat stretch

Push through series

A

Inhale: prepare
Exhale: straighten arms, roll down
Inhale: stretch shoulders
Exhale: roll up

21
Q

Chest expansion

Arms standing series

A

Exhale: extend shoulders
Inhale: lex shoulders back to SP

22
Q

Hug a tree

Arms standing series

A

Exhale: draw arms toward each other
Inhale: open arms

23
Q

Circles (up and down)

Arms standing series

A 
Up
Exhale: draw arms together 
Inhale: lift arms overhead, side 
Down
Inhale: arms overhead
Exhale: press arms down
24
Q

Punches

Arm standing series

A

Exhale: 2 punches
Inhale: 2 punches

25
Q

Biceps

Arms standing series

A

Exhale: bend arms
Inhale: straighten arms

26
Q

Side lift

Push through series

A

Inhale: bend top arm
Exhale: lift trunk
Inhale: lower body
Exhale: bend top arm

27
Q

Prone 1

Push through series

A

Inhale: lift trunk
Exhale: lower trunk

28
Q

Prone 2

A

Inhale: bend elbows
Exhale: lift trunk
Inhale: lower trunk
Exhale: bend elbows

Pilates (4 decks)

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