Footwork Flashcards
Footwork
What’s position 1?
Toes apart heels together
Balls of the feet on the foot bar
Squeeze heels together to establish strong adductor connection
Footwork
What is position 2?
Heels on the bar
Parallel
Everything touching
Everything engaged
What are the mobilisers of footwork position 1&2?
Bastille of quadriceps & hamstrings
What is the goal of footwork position 1&2?
Focus on total body alignment while working through the muscles of the legs
What are the stabilisers of foot work position 1&2?
Transverse abdominis, pelvis floor muscles, obliques, shoulder girdle stabalisers during all, adductors, abductors, internal and external rotators of the femur depending on position
What are the contradictions of footwork position 1&2?
Knee / hip issues
Should modify if in the 2nd or 3rd trimester pregnancies
What position is the spine in footwork position 1&2?
Neutral
What position is the pelvis in footwork position 1&2?
Neutral
What is footwork cont, position 3?
Toes wrapped over the foot bar , parallel
Making sure the heels stay in place throughout the movement
“Bird on a perch”
What is footwork, cont position 4?
High heels in parallel
Queue - ankle bones together
Needs full extension
What is footwork, cont position 5?
Lower and lift
High heels
Extend in full high heel
Lower heels keeping legs parallel
Lift heels
Repeat 6-10 times
Bend the knees to return the carriage
What are the mobilisers of footwork position 5?
Vasti of quadriceps, hamstrings, gastrocnemius and soleus (calf)
What is second position 1?
Parallel
Legs are parallel (heels on the footbar)
Sits bone distance apart
Press carriage our watching leg alignment
Keeping the weight balanced on both heels
What is second position 1
Position 2?
Lateral rotation
Wore heels edge of the footbar and the knees wide
Extend the knees keeping the abductors and adductors engaged
Return the carriage 98% watching the alignment of the knees
What is the goal of second position 1?
To continue focus on the body alignment with a widened base of support
What is single leg?
Position 1 - High heel
High heel with one leg bent
Extend the leg to move the carriage out
Control the truth without stopping all the way
Position 2- Heel on foot bar
Other leg is outstretched over the foot bar with flexed foot
Stretch lifted leg to the ceiling before lowering
Both feet flexed
Control the return of the carriage, keeping the weight balanced evenly on the heel
What is the goal of single leg?
Increase unilateral stabilisation while working the legs
What are the mobilisers of single leg?
Vasti of quadriceps, hamstring of the working leg
What are the stabilisers of single leg
Transverse abdominis, pelvic floor muscles, obliques, multifidius, shoulder girdle stabalisers and hip flexors of the lifted leg throughout
Gastrocnemius and soleus of the working leg In high heel position
What are toe taps?
Supine
Hands in straps
Legs In table top
Footbar down
Supported pelvis
Rib and hip connection
Lift one leg to table top then the other
Without bending either knee further
Extend the leg - reach thigh away from you
Tension on straps press forward a bit initially
Hands pointing to the ceiling
Imaging a ball between thighs
Hook tailbone
What is the goal of Toe Taps?
Stabilise a supporter pelvis against the weight of the legs
What contradictions could occur in toe taps?
Extreme lordosis
What position is the spine in for toe taps
Lumbar Flexion
What position is the pelvis in for toe taps
Supported
What are the mobilises for toe taps
Hip flexors
What are the stabilisers for toe taps
Transverse abdominis, pelvic floor muscles, multifidus, obliques, recurs abdominis, shoulder girdle stabilisers
What is the goal of hundreds 1?
To increase abdominal endurance while stabilising the muscles of the shoulder girdle
What are the mobilisers of hundreds 1
Rectus abdominis, obliques, Lats & triceps, anterior deltoids
What position is the spine in hundreds 1?
Lumbar Flexion
Cervical spine is in neutral
What position is the pelvis in hundreds 1?
Supported
What poison is the footbar in hundreds 1?
High or low
What position is hundreds 1?
Lay supine
Hands in straps
Elbows by ribs / side of body
Strong rib to hip connection
Shoulder girdle activated
Lengthen the back of neck to flex the cervical spine slightly
Flex the thoracic wine to curl the head and shoulders off the mat
For five counts pulsing the arms up and down inhale
Five counts exhale
What do you do with your arms in 100’s 1?
Elbows bent at the side of the body
When lift head and chest extend the arms straight
Pulse the arms up and down as if slapping water
What is the goal of posture series 1?
To strengthen the muscles of the middle back while stabilising the torso
What muscles are being used in posture series 1?
Triceps, mid/lower traps
Contradictions to posture series 1?
weak abdominals
1. Flex hips to bridge knees closer to chest if it is too difficult to stabilise the torso
2. Place a foam cushion or small Pilates ball between the knees to empathise inner thigh connection
3. Squeeze Pilates ring between the knees to intensify adductor work and increase workload on abdominals
4. Adjust the carriage stopper or shorten straps to increase range of motion
What are the mobilisers used in posture series 1?
Triceps to extend elbows
Latissimus Dorsi, pectoralis major, triceps and posterior deltoid to extend the humerus
What are the stabalisers used in posture series 1?
Posterior deltoid, middle and lower trapezius, transverse abdominis, pelvic floor muscles, obliques, hip flexors and adductors throughout to stabilise torso
What position is the spine in when doing posture series 1?
Lumber Flexion
What position is the pelvis in posture series 1?
Supported
What is posture series 1
Position 1
Hands in straps, elbows on the carriage close to your body
Legs in table top
Extend elbows so hands reach the mat
Maintaining pace bend the elbows back to the starting position
What is posture series 1
Position 2?
Hands in straps
Legs In table top
Reach arms to the ceiling
Tension in the straps
Active fingers
Press arms straight down as if moving through water
Reach arms back
Up to the ceiling
Rhythm in lowering and lifting should be even time
Posture series 1, cont
Position 3 & 4
Position 3 - V shape
arms open to 45 degree angle
(Half way between straight up and straight side)
Think V shape
Press arms down to your side as if touching your hips
Position 4 Eagle Arms
Arms open straight to the side
Keeping arms parallel to the floor
Press arms to the hips
Release tension slowly as you return the carriage
What are the mobilisers of posture series 1, cont
Latissimus dorsi, pectoralis major, triceps and posterior deltoid to extend the humerus, Latissimus dorsi, pectoralis major to ADDUCT the humerus
What is Posture series 1circles
Supine
Hands in straps
Legs in table top
Reach arms to ceiling
Inhale open the arms to the side
Exhale press the arms down by the side
Inward circles
Reach arms to the side
Continue to circle the arms overhead
Press the arms straight down to the mat
Notes on posture series 1 inward and outward circles
Long inhale - draw abdominals in and circle arms
Two things on the inhale
The Rhythm should be even, if it takes 3 counts to press the arms down it should take 3 counts for them to rise to the start position
What is the goal of posture series 1 circles
To work the arms through a greater range of motion while stabilising the torso
Bend and stretch 1 position
Laterally rotated
Laterally rotated
Feet in straps
Heels together toes apart
Knees slightly wider than shoulders
Extend knees point toes
Bend knees flex feet
Bend and stretch 1
Parallel
Parallel
Extend the knees point toes
Fortifying rib and hip connection
Bend the knees and flex feet while controlling the truth of the carriage back to the start position
What is the goal of bend and stretch 1
Stabilise the torso without the support of the legs while targeting the quads and hamstrings
What position are the spine and pelvis in bend and stretch 1
Neutral / supported
What modifications can be made in bend and stretch 1?
- Reduce the range of motion - if stabilisation is difficult
- Place a foam cushion or small ball between the ankles or knees to emphasise the connection of the adductor muscles
What are the mobilisers in bend and stretch 1?
Vasti of quadriceps, hamstrings, gluteus Maximus, gastrocnemius and Soleus
What are the stabilisers used in bend and stretch 1?
Transverse abdominis, pelvic floor muscles, obliques, multifidus, shoulder girdle stabilisers
Notes on bend and stretch 1
Hands down by the Matt
If you’re legs are lifted in general you’re always in a supported pelvis - protects the pelvis
What is long stretch series hamstrings
Hamstrings
Legs in straps
Extend the legs on a low diagonal (as low as abdominal support can be maintained)
Legs are adducted and parallel
Hinge legs towards torso keeping tailbone down
Release tension as the legs move closer to the face, keeping the knees straight and the tailbone down
Inhale to stay and lengthen the back of the knee
Engage the hamstrings to press the legs back to the start position or to 90 degrees to move to the adductor stretch
What is long leg series adductors
Legs reaching to the ceiling, ideally at a 90 degree angle to the torso
Without moving the carriage open the legs to the side and stretch the adductor muscles
Inhale to stay
Continue to keep the carriage still and close the legs to the start position
Squeeze thighs to activate
Neutral pelvis
What are the two positions for long legs series
Hamstrings
Adductors
What is the goal of long leg series
Stretch the legs while stabilising the torso against the weight and motion of the legs
What modifications can be made in long leg series
Modify the range if unable to stabilise in full range
Lateral rotation throughout
What are the mobilisers in long leg series
- Hamstrings
- Adductors
What are the stabilisers in long leg series
Transverse abdominis, pelvic floor muscles, obliques, multifidus, shoulder girdle stabilisers, vasti of quadriceps to maintain extended knees
What is short spine legs
Legs are in straps
Legs are laterally rotated and extended on a high diagonal with a strong rib to hip connection
Rotate the legs parallel as you hinge the legs towards the body
Keeping the knees straight until they reach or come to 90 degree angle
Continue to hinge the legs feeling a stretch without the tailbone lifting
Externally rotate the legs
Heels together toes apart and flex the feet
Feel the additional stretch
Maintaining position bend the knees heels to sit bones
Press the legs away on diagonal maintaining lateral rotation
What position is the spine in while performing short spine legs
Neutral / lumbar Flexion
What position is the pelvis in short spine legs
Neutral / supported
What is the goal short spine legs
Mobilise the legs without compensating the torso stability
What modifications can be used in short spine legs
Modify the range of motion as necessary
What are the mobilisers of short spine legs
Internal rotators of femur, hamstrings, lateral rotators of the femur, vasti of quadriceps
What are the stabilisers used in short spine legs
Transverse abdominis, pelvic floor muscles, obliques, multifidus, shoulder girdle stabilisers
Short spine hip lift
Legs are extended on long / high diagonal
Hinge legs 90 degrees - reaching toes towards the ceiling
Tailbone stays heavy on the carriage
Curl the tailbone up to lift the pelvis off the carriage slightly with the legs aiming toward the ceiling and slightly behind
“Touch my hand”
Control the descent of the pelvis to the carriage
Press the legs out to a long diagonal maintaining rib to hip connection
How many times should you repeat short spine hip lift
4-6
What modifications can be made in short spine hip lift
- Squeeze foam cushion or small ball between the ankles to reinforce adductor connection
- Repeat steps 2&3 four to six times to intensify lower abdominal work
What are the mobilisers in short spine hip lift
Hip flexors, recurs abdominis, obliques, hamstrings
What are the stabilisers in short spine hip lift
Transverse abdominis, pelvic floor muscles, shoulder girdle stabilisers, especially mid and lower trapezius
What is the goal of short spine hip lift
To strengthen the lower fibres of the abdominals
Don’t use the momentum use the abdominals
What position is the spine in short spine hip lift
Flexion
Neutral / lumbar Flexion
Seated posture series
Paddling / 45 degrees
What is the goal?
Stabilise the torso while working the muscles of the arms and back
What are the mobilisers of seated posture series paddling / 45 degrees
Latissimus dorsi, teres major, posterior deltoid, infraspinatus, teres minor, triceps
What are the stabalisers of seated posture series
Paddling / 45 degrees
Transverse abdominis, pelvis floor muscles, erector spinae, hip flexors, middle and lower trapezius, rhomboids, middle deltoid in #2 to maintain arm height
What are the modifications that can be used in seated posture series paddling / 45 degrees
- Seated on a foam cushion or reformer box - for individuals with tight hip flexors or individuals who can’t stabalisers or are uncomfortable in the starting position
- Sit cross legged if sitting up straight is difficult due to hamstring and hip flexor tightness
- Sit on “destabiliser” to challenge core stablilityn
Seated posture series paddling
Legs through shoulder rests / on head rest
Arms in straps
Arms reaching forward toward pullys with hands in line with shoulders
Press the arms straight down the back as if paddeling through water
Slowly release back to start position
Seated posture series
45 degrees
Arms are at a 45 degree angle from the body
V shape
Palms should face the pullys
Press the arms back as far as can be stabilised
Control the carriage to return to the start position
Notes on seated posture series
Shoulders away from ears
Can use the platform extender as a block
If leaning forward sit on a block / if client has tight hip flexors
Seated posture series open elbows and seated triceps
Open elbows
Thread the arms through the straps until the strap is just above the elbows
Elbows are bent at 90 degrees and in line with the shoulders to begin with
Palms facing the body
Open the elbows to the side keeping the humeri parallel to the floor without lifting the shoulders
Close the elbows without losing the scapular connection and return to the start position
Seated posture series open elbows / seated triceps
Seated triceps
Grab straps with hands keeping the elbows bent being the arm into extension
Elbow will be slightly behind the back of the body to establish start position
Elbow glitter just the form arm that is moving
Extend the elbow to reach hands behind body
Control the movement back to the start position
If you can’t maintain forearm and elbow extended back - drop down a spring
What are the mobilisers in seated posture series open elbows and seated triceps
Posterior deltoid in open elbows, triceps in triceps
What are the stabilisers in seated posture series open elbows and triceps
Transverse abdominis, pelvic floor muscles, erector spinae, hip flexors, middle and lower trapezius in both
Middle deltoid in open elbows to maintain arm height
Posterior deltoid and lats in triceps to maintain arm position
Notes on seated posture series open elbows and seated triceps
Breathe work - tense abdominals
Seated posture series
Upright biceps
Slide back slightly or shorten the straps to increase range of motion (grab rope part of the straps)
Arms reaching forward, palms up, shoulder width apart
Keeping the height bend the elbows to bring the hands towards the face
Extend the elbows to the start position
Seated posture series
Upright biceps
What are the mobilisers
Biceps
Seated posture series
Upright biceps
What are the stabilisers
Transverse abdominis, pelvic floor muscles, erector spinae, hip flexors, middle and lower trapezius in both.
anterior deltoid, pec major and coracobrachialis to maintain arm height
What position are the spine and pelvis in during seated posture series
Neutral
Seated arm and chest
Series 1
Lifting front / hug a tree
Lifting front
Facing footbar
Footbar down
Platform extended off
Hands in straps
Long legs
Hands in straps with arms reaching down to the side, just outside the carriage width
Reach armsnforward and up proceeding no higher than eye height - palms up
Control return of the carriage to the start position
Seated arm and chest
Series 1
Hug a tree
Footbar down
Platform extender off
Hands in straps
Long legs
Seated an inch away from shoulder rests
Arms reaching out to the side with the hands in the straps and elbows slightly bent
Fingertips visible in vision
Engage peck muscles and abdominals
Maintaining the shape of the arm (maintain bent elbow) close the arms until the finger tips almost touch
Staying lifting continue to maintain the shape of the arms and open the arms to the start position
Seated arm and chest
Lifting front / hug a tree
What are the mobilisers
Anterior deltoid, pectoralis major, and corachobrachialis to flex the humeri in lifting front
Anterior deltoid and pectoralis major to horizontally ADDUCT the humerus in hug a tree
Seated arms and chest
Lifting front and hug a tree
What are the stabilisers
Transverse abdomis, pelvic floor muscles, erector spinae, obliques, hip flexors, middle and lower trapezius
Seated arm and chest
Series 1
Offering
One red
Seated on top of sit bones, elbows bent behind body with hands by rib cage, palms up
Reach the arms straight forward in line with the shoulders
Keeping palms up open the arms to the side as wide as rib cage can remain connected
Close arms with the pinky fingers leading the way
Return hands to shoulder distance apart
Bend the elbows to return the arms to the start position
Seated arm and chest
Series 1
Offering
Notes
Forwards
Open
Back
In
Seated arm and chest
Series 1
Offering
What is the goal of the exercise
Stabilise the torso while working the muscles of the arm and chest
Seated arm and chest
Series 1
Offering
What are the mobilisers?
Pectoralis major & anterior deltoid
Seated arm and chest
Series 1
Offering
What are the stabilisers?
Transverse abdominis, pelvis floor muscles, erector spinae, middle and lower trapezius
Middle deltoids to maintain arm height
