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Basi Reformer Repertoire > FBI > Flashcards

FBI Flashcards

1
Q

Scooter

Fundamental

Knee Stretch Group

A

Set Up: Standing, one foot on floor, leg bent, other foot against
shoulder rest, leg bent, heel of foot on floor lined up with other foot, arms straight, hands placed on footbar, inside
hand in line with shoulder, trunk in C curve position Resistance: light to medium
Inhale: Straighten leg against shoulder rest (not completely)
Exhale: Bend leg, return to start position
Change sides after 10 repetitions
MUSCLE FOCUS • Spinal flexors
• Spinal extensors

OBJECTIVES • Pelvic lumbar stabilization
• Scapular stabilization
• Knee extensor control
• Hip extensor control

CUES • Maintain C curve position
• Focus on hip disassociation
• Keep standing leg bent and stable
• Keep pelvis at consistent height

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2
Q

Round Back

Intermediate

Knee Stretch Group

A

Set Up: Kneeling on carriage, feet against shoulder rests, arms
straight, shoulder width apart, hands placed on footbar,
trunk into C curve position
Resistance: light to medium
Inhale: Move legs back
Exhale: Move legs forward, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors

OBJECTIVES • Pelvic lumbar stabilization
• Scapular stabilization
• Knee extensor control
• Hip extensor control

CUES • Emphasize “in” phase of movement
• Focus on hip disassociation
• Maintain pelvic lumbar stabilization
• Maintain C curve position
• Maintain scapular stabilization

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3
Q

Flat Back

Intermediate

Knee Stretch Group

A

Set Up: Kneeling on carriage, feet against shoulder rests, arms straight, shoulder width apart, hands placed on footbar, trunk in neutral spine position
Resistance: light to medium
Inhale: Move legs back
Exhale: Move legs forward, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors

OBJECTIVES • Pelvic lumbar stabilization
• Scapular stabilization
• Knee extensor control
• Hip extensor control

CUES • Emphasize “in” phase of movement
• Focus on hip disassociation
• Maintain pelvic lumbar stabilization
• Maintain neutral spine position
• Maintain scapular stabilization

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4
Q

Up Stretch 1

Fundamental

Up Stretch Group

A

Set Up: Standing on carriage, legs straight, heels against
shoulder rests, arms straight, shoulder width apart,
hands placed on footbar, head between arms, pelvis
lifted toward ceiling, back flat Resistance: light to medium
Inhale: Move legs back
Exhale: Move legs forward, return to start position

MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Hip flexors
• Scapular stabilizers

OBJECTIVES • Pelvic lumbar stabilization
• Hip extensor control
• Hip flexor control
• Scapular stabilization
CUES • Keep tailbone reaching upwards
• Emphasize “in” phase of movement
• Focus on hip disassociation
• Keep trunk and shoulders stable

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5
Q

Elephant

Fundamental

Up Stretch Group

A

Set Up: Starting in Up Stretch 1 position, feet flat on
carriage, heels against shoulder rests
Resistance: light to medium
Inhale: Move legs back
Exhale: Move legs forward, return to start position

MUSCLE FOCUS • Spinal extensors
• Hip extensors
• Hip flexors
• Scapular stabilizers

OBJECTIVES • Pelvic lumbar stabilization
• Hip extensor control
• Hip flexor control
• Shoulder stabilization
CUES • Keep tailbone reaching upwards
• Emphasize “in” phase of movement
• Focus on hip disassociation
• Keep trunk and shoulders stable
• Keep movement small

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6
Q

Knee Stretch Reverse

Intermediate

Knee Stretch Group

A

Set Up: Kneeling on carriage, quadruped position, knees slightly away from shoulder rests, arms straight, hands placed on F2 handles (or rails), shoulders slightly
forward of hands, trunk in C curve position
Resistance: light
Exhale: Move legs forward
Inhale: Move legs back, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Scapular stabilizers

OBJECTIVES • Spinal flexor strength
• Hip flexor strength
• Pelvic lumbar stabilization
• Scapular stabilization

CUES • Maintain C curve position
• Focus on hip disassociation
• Move knees toward chest
• Engage shoulder extensors as knees move forward

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7
Q

Down Stretch

Intermediate

Down Stretch Group

A

Set Up: Kneeling on carriage, feet against shoulder rest, arms
straight, shoulder width apart, hands placed on footbar,
body in arc shape
Resistance: light
Exhale: Move body down and back
Inhale: Move body up and forward, return to start position

MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Shoulder extensors
OBJECTIVES • Trunk stabilization
• Shoulder extensor control
CUES • Keep abdominals engaged to avoid pressure on lumbar spine
• Keep heels pressing against shoulder rests
• Bias toward posterior tilt of pelvis
• Maintain consistent arc shape with body
• Begin and end movement with carriage against stopper

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8
Q

Stomach Massage Round Back

Intermediate

Stomach Massage Group

A

Set Up: Sitting on carriage, legs bent, toes placed on footbar, feet in V position, hands placed on front edge of carriage, trunk in C curve position
Resistance: medium
Exhale: Straighten legs, dorsiflex feet, plantarflex feet
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Knee extensors
• Ankle-foot plantarflexors
OBJECTIVES • Pelvic lumbar stabilization
• Knee extensor control
• Ankle-foot plantarflexor strength

CUES • Maintain C curve position
• Keep shoulders aligned over hips
• Press hands against front of carriage
• Straighten legs completely prior to dorsiflexion and plantarflexion

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9
Q

Stomach Massage Flat Back

Intermediate

Stomach Massage Group

A

Set Up: Starting in Stomach Massage position, arms bent, hands on shoulder rests, fingers facing away from body, back straight
Resistance: medium
Exhale: Straighten legs, dorsiflex feet, plantarflex feet
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Knee extensors
• Ankle-foot plantarflexors
OBJECTIVES • Pelvic lumbar stabilization
• Knee extensor control
• Ankle-foot plantarflexor strength
CUES • Keep trunk upright and stable
• Keep elbows slightly bent and reaching back
• Maintain scapular stabilization (as close as possible)
• Straighten legs completely prior to dorsiflexion and plantarflexion

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10
Q

Stomach Massage Reaching

Intermediate

Stomach Massage Group

A

Set Up: Starting in Stomach Massage Flat Back position , back straight, arms staight, reaching up and forward,
wide V position, palms facing down
Resistance: medium
Exhale: Straighten legs, dorsiflex feet, plantarflex feet
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Knee extensors
• Ankle-foot plantarflexors
OBJECTIVES • Pelvic lumbar stabilization
• Knee extensor control
• Ankle-foot plantarflexor strength
CUES • Keep trunk upright and stable
• Keep arms on consistent diagonal line
• Maintain scapular stabilization
• Straighten legs completely prior to dorsiflexion and plantarflexion

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11
Q

Up Stretch 2

Intermediate

Up Stretch Group

A

Set Up: Starting in Up Stretch 1 position (page 53)
Resistance: light
Inhale: Lower pelvis into Front Support position
Exhale: Lift pelvis, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip extensors
• Hip flexors
• Scapular stabilizers

OBJECTIVES • Pelvic lumbar stabilization
• Hip extensor control
• Hip flexor control
• Scapular stabilization

CUES • Maintain pelvic lumbar stabilization
• Keep head aligned with spine
• Pivot around hip joints and shoulder joints
• Emphasize hip and shoulder disassociation
• Maintain consistent angle of arms

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12
Q

Long Stretch

Intermediate

Up Stretch Group

A

Set Up: Starting in Front Support position, heels against shoulder rests
Resistance: light
Inhale: Move body forward
Exhale: Move body back, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder flexors
• Scapular stabilizers
OBJECTIVES • Trunk stabilization
• Shoulder flexor strength
• Scapular stabilization

CUES • Maintain trunk stabilization
• Maintain scapular stabilization
• Keep head aligned with spine
• Bias toward slight posterior tilt of pelvis
• Move carriage forward until shoulders are over footbar

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13
Q

Teaser Prep

Intermediate

A

Set Up: Lying supine on Long Box, shoulders over back edge,
legs in tabletop position, arms straight and overhead,
hands placed in straps
Resistance: light
Inhale: Roll up, bring arms forward and up to sides of body, in line with shoulders, parallel to floor, palms facing up,
simultaneously straighten legs to ceiling
Exhale: Roll down, take arms down and back overhead,
simultaneously bend legs, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip flexors
• Shoulder flexors
OBJECTIVES • Spinal flexor strength
• Hip flexor control
• Pelvic lumbar stabilization

CUES • Scoop arms down and forward when rolling up
• Keep legs perpendicular when straightening to ceiling
• Keep eye line directly forward when lifted
• Keep head aligned with spine when in start position

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14
Q

Teaser

Advanced

A

Set Up: Starting in Teaser Prep position (page 20), legs straight
and together on diagonal line
Resistance: light
Inhale: Roll up to V position, bring arms forward and up to sides of body, in line with shoulders, parallel to floor, palms facing up
Exhale: Roll down, return to start position

MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
• Shoulder flexors

OBJECTIVES • Spinal flexor strength
• Spinal extensor control
• Hip flexor strength
• Trunk stabilization
CUES • Keep legs at consistent angle
• Articulate through spine when rolling up and down
• Keep eye line directly forward when lifted
• Keep head aligned with spine when in start position

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15
Q

Up Stretch 3

Advanced

Up Stretch Group

A
  • *Set Up**: Starting in Up Stretch 1 position
  • Resistance: light*
  • *Inhale:** Lower pelvis into Front Support position, move carriage forward to stopper
  • *Exhale**: Lift pelvis, return to start position

MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
• Shoulder flexors
• Scapular stabilizers

OBJECTIVES • Trunk stabilization
• Shoulder flexor control
• Scapular stabilization

CUES • Maintain trunk stabilization
• Hold carriage on stopper when transitioning from Long Stretch to Up Stretch 1,
• Initate lifting pelvis from Long Stretch to Up Stretch with abdominals followed by back extensors

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16
Q

Up Stretch 3 Reverse

Advanced

Up Stretch Group

A
  • *Set Up:** Starting in Up Stretch 1 position
  • Resistance: light*
  • *Inhale**: Lower pelvis into Long Stretch position, holding carriage on stopper
  • *Exhale:** Push body back to Front Support position, lift pelvis to Up Stretch 1 position, return to start position

MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip flexors
• Shoulder flexors
• Scapular stabilizers

OBJECTIVES • Trunk stabilization
• Shoulder flexor control
• Scapular stabilization

CUES • Hold carriage on stopper when transitioning from Up Stretch position to Long Stretch position • Initate lifting pelvis from Front Support position to Up Stretch 1 position with abdominals followed by back extensors

17
Q

Long Back Stretch

Advanced

A

Set Up: Facing risers, hands placed on footbar, shoulder width
apart, fingers facing feet, arms straight, feet dorsiflexed
against shoulder rests, trunk upright in neutral spine
position
Resistance: light Inhale: Bend arms, lower body
Exhale: Curl pelvis up, simultaneously move carriage out and
straighten arms creating straight diagonal line with body, round trunk, move carriage back to stopper
Inhale: Straighten back, return to start position

MUSCLE FOCUS • Elbow extensors
• Spinal flexors
• Spinal extensors
• Scapular stabilizers
• Hip extensors
OBJECTIVES • Elbow extensor strength
• Trunk stabilization
• Scapular stabilization

CUES • Maximize and maintain trunk flexion when bringing carriage in

18
Q

Tendon Stretch

Advanced

A

Set Up: Facing risers, hands placed on footbar, shoulder width
apart, fingers facing feet, arms straight, feet dorsiflexed
placed on front edge of carriage, trunk rounded
Resistance: light to medium
Inhale: Lower trunk, moving carriage out,
Exhale: Lift trunk, moving carriage back to stopper, return to start position

MUSCLE FOCUS • Spinal flexors
• Shoulder flexors
• Scapular abductors
• Ankle-foot dorsiflexors

OBJECTIVES • Spinal flexor control
• Shoulder flexor control
• Scapular stabilization

CUES • Maximize spinal flexion
• Maintain scapular stabilization
• Keep head aligned with spine, eyes directed toward body
• Press heels down throughout, front edge of carriage under balls of feet

19
Q

Balance Control Front

Advanced

A

Set Up: Standing on carriage facing risers, hands placed on
shoulder rests, shoulders over wrists, place one foot on
footbar, plantarflexed, straighten leg, place other foot on
footbar, plantarflexed, straighten leg into Front Support
position
Resistance: light
Exhale: Flex shoulders, moving carriage out
Inhale: Extend shoulders, moving carriage in towards stopper, return to start position
MUSCLE FOCUS • Spinal flexors
• Shoulder flexors
• Spinal extensors
OBJECTIVES • Trunk stabilization
• Scapular stabilization
• Shoulder flexor strength

CUES • Keep feet plantarflexed
• Keep range of motion of shoulder flexion within range of scapular and trunk control
• Minimize changes of body height during shoulder flexion

20
Q

Balance Control Back Prep

Advanced

A

Set Up: Sitting on carriage facing footbar, arms bent, hands
placed on shoulder rests, fingers facing forward, trunk
upright, legs straight, feet placed on footbar, hip width
apart, straighten arms, lifting body
Resistance: light
Exhale: Extend shoulders, moving carriage out
Inhale: Flex shoulders, moving carriage in towards stopper,
return to start position

MUSCLE FOCUS • Shoulder extensors
• Scapular stabilizers
• Spinal extensors
• Spinal flexors
OBJECTIVES • Shoulder extensor strength
• Scapular stabilization
• Trunk stabilization

CUES • Maintain scapular stabilization
• Maintain neutral spine position
• Hinge at shoulder and hip joints

21
Q

Balance Control Back

Advanced

A
  • *Set Up**: Starting in Balance Control Back Prep
  • Resistance: light*
  • *Exhale:** Lift pelvis to Back Support position
  • *Inhale**: Lower pelvis, moving carriage in toward stopper, return to start position

MUSCLE FOCUS • Shoulder extensors
• Hip extensors
• Spinal extensors

OBJECTIVES • Shoulder extensor strength
• Hip extensor control
• Trunk stabilization
CUES • Hinge at shoulder and hip joints
• Maintain co-contraction of back extensors and abdominals
• Initiate movement with shoulder extensors followed immediately by hip and back extensors

Basi Reformer Repertoire (10 decks)

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