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Reformer Pilates 1 > Individual Exercises Foundational > Flashcards

Individual Exercises Foundational Flashcards

1
Q

Tricep Press

A

Arms in strap series
Supine
Face footbar
Neutral spine
Legs tabletop

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2
Q

Arm press

A

Arms in strap series
Supine
Face footbar
Spine neutral
Legs tabletop

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3
Q

Snow Angel

A

Arms in strap series
Supine
Facing footbar
Spine neutral
Legs table top
Palms facing each other

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4
Q

Arm circles

A

Arms in straps series
Supine
Facing footbar
Spine neutral
Legs table top

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5
Q

Ab prep with arm and leg extension

A

Arms in strap series
Supine
Facing footbar
Neutral spine
Cervical flexion
Legs extended 45 degree angle

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6
Q

Hundred

A

Arms in straps series
Supine
Facing footbar
Neural spine
Cervical spine flexion
Legs extended 45 degrees

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7
Q

Coordination

A

Arms in straps series
Supine
Facing footbar
Spine neutral
Legs extended 45 deg angle
Hip ER. 3 Taps

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8
Q

Pulling back

A

Chest expansion series
Facing posts / back of machine
Spine neutral
Knees against shoulder rests
High kneeling with knees , toes tucked under
Long straps
Prep .. start kneeling
Open front of hips ; tailbone softens down
Turn head both directions; lengthen crown of head towards sky
Collarbone long

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9
Q

Pulling back

A

Chest expansion series
Facing posts / back of machine
Spine neutral
Knees against shoulder rests
High kneeling with knees , toes tucked under
Long straps
Prep .. start kneeling
Open front of hips ; tailbone softens down
Turn head both directions; lengthen crown of head towards sky
Collarbone long

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10
Q

Crossed rowing back

A

Chest expansion series
Facing posts/ back of machine
Kneeling with knees against shoulder rests
Can start seated before high kneeling
Cross straps
Smaller loops
1 red spring
Deep core muscles engaging. Glutes engaging

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11
Q

Front row

A

Front rowing series
Seated Facing footbar close to shoulder rests ; legs extended out in front
Spine neutral
Short loops
Palms facing forward
Arms to shoulder height
If hs tight; cross legs
Collarbones wide
Blue spring ( lighter than back row )

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12
Q

Offering

A

Front rowing series
Facing footbar
Seated with legs extended
Neutral spine
Elbows bent
Collarbones long

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13
Q

Hug a tree

A

Front rowing series
Facing footbar
Seated with legs extended in front
Spine neutral
Palms facing each other
Sit tall. Lengthen spine. Feel deep core mm. Legs active

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14
Q

Salutes

A

Front rowing series
Facing footbar
Seated with legs extended
Spine neutral
Bend elbows to back of head
Elbows scaption position
Hinge forward slightly
Can do with one hand; keep other hand on back of head

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15
Q

Pulling straps

A

Arms pulling straps long box prone series
Facing posts / back of machine
Prone
Soine neutral
Edge of box just below breast or chest
Footbar down
Red spring
Hold ropes rather than straps
Fold over box; legs active

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16
Q

Pulling straps

A

Arms pulling straps long box prone series
Facing posts / back of machine
Prone
Soine neutral
Edge of box just below breast or chest
Footbar down
Red spring
Hold ropes rather than straps
Fold over box; legs active

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17
Q

Triceps pulling straps

A

Arms pulling straps long box prone series
Facing posts / back of machine
Prone
Neutral spine

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18
Q

Airplane or T

A

Arms pulling straps long box prone series
Falling posts / back
Prone
Neutral spine
Arms wide to side as go into extension
Upper body flexes over box in between reps

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19
Q

Long box prone pulling back bars

A

Arms pulling straps long box prone series
Facing posts / back
Prone
Neural spine
Walk up machine to grab posts
Pull towards post ; bend elbows in
Neutral shoulder blade position
Collarbones long; legs active

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20
Q

Triceps pushing bar

A

Long box overhead press series
Facing footbar
Prone spine neutral
Bar at top setting depending on how much upper back extension
Red spring
Triceps presses
Braline or breats just beyond box
Maintain extension in upper back
Lower abs mm gently tucked inwards

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21
Q

Elbows wide pushing bar

A

Long box overhead press series
Facing footbar
Prone
Spine neutral
Elbows wide
Back line active including legs

22
Q

Arm jumping prone on box

A

Long box overhead press series
Facing footbar
Prone
Neutral spine
Press out more explosively
Jump out
Land softly by supporting arms

23
Q

Swan prone on long box

A

Long box overhead press series
Facing footbar
Prone
Spine neutral
Arms stay straight
Inhale up to Swan. Exhale back to neutral spine

24
Q

Elephant

A

Elephant series
Facing foot bar
Standing with hands shoulder width apart on footbar
Neutral spine for flat back
Flexion for round back

25
Elephant
Elephant series Facing foot bar Standing with hands shoulder width apart on footbar Neutral spine for flat back Flexion for round back
26
Elephant
Elephant series Facing foot bar Standing with hands shoulder width apart on footbar Neutral spine for flat back Flexion for round back
27
Side bend
Short box mermaid series Seated facing sideways Leg closest to footbar under ankle strap Other leg on box with hip ER Neutral spine
28
Mermaid with falcon and lift
Short box mermaid series Seated sideways Neutral spine
29
Footwork
Footwork series Facing footbar Neutral pelvis Footbar 45 deg angle Headrest up or down 3 red springs or all springs on 10 reps each position Lowest ribs relaxing down 1. First position. Balls on bar. Feet together. 45 deg angle. Stop just before stopper. Maintain neutral spine. Fully extend legs w/out hyperextending. Think of Pushing bar away from you 2. Heels on bar. Palms facing down. Both legs move at exactly same speed. Exhale out. Inhale in. Notice if on outer or inner edge of heel. Try to remain in centre 3. Arches of feet. 4. Eagle toes. Wrap toes around bar. Heels come down. Imagine eagle talons wrapping around bar. Maintain neutral 5. Second position. Feet are wide. Heels on bar. Knees out to sides. Let knees relax all the way out. Then Lift knees an inch from there. Relax shoulders position 6. Stay in second position. Ball of right foot and heel of left foot. Asymmetrical exercise. Calf on one side. VMo on other. Then switch sides. Heel of one foot and ball of other 7. Heels wide. IR legs. Works outer quads more. Caution with knee issues or tha
30
Heel raises / calf raises Pony Trot
Footwork series Face footbar Supine Neutral spine Kneecaps lifted. Quads active Heel raises balls of feet on footbar Heels elevated to start. Then lower. Then lift. Use full breath to lower down and full breath to lift Pony Trot / tendon stretch Lower one heel down. Bend other knee. Then lift both heels high. Alternate On last one can do a longer stretch and release heel below bar To finish bring both heels high, then bring legs in Can also do pulses and partial range
31
Table top Single lab stretch
Footwork series single leg Face footbar Supine Neutral spine Two red springs Ensure hips in middle of platform Balls of feet on footbar. In line with sit bones Right leg to tabletop. Shin parallel to floor Maintain high heel lift as press out and in Single leg footwork in table top Single leg stretch As bend left knee. Extend R leg at 45 deg angle over bar When bend in only bend in to table top. Not closer to chest. Maintain neutral spine
32
Developee
Single leg footwork series Face footbar Supine Neutral spine Draw toes up knee Extend leg up to sky Lower right leg down Float back up Lower both heels down Lift both heels up ( point ) Bend knee in Extend over bar
33
Leg circles
Single leg footwork series Face footbar Supine Neutral spine Extend left leg. Lift R leg up Circle leg down across and up. While keeping left hip completely still Keep left heel elevated entire time Tha don’t cross midline
34
Lower and lift
Legs in strap series Facing footbar Supine Neutral pelvis Two red springs Straps in hands. Press legs out to straight. Headrest flat. Ribcage soft. Collarbones wide Lift legs to point where you can still stay in neutral spine Go from 90 deg to 45 deg Maintain neutral spine while legs moving up and down
35
Bend and stretch
Legs in straps series Facing footbar Supine Neutral spine ER legs from hip / thigh bone Bend knees flex feet. Extend legs and point feet Arms with palm down
36
Beats
Legs in straps series Face footbar Supine Neutral spine Bend knees - plie Extend legs out. Beat x 3. Legs widen just wider than shoulder width Heels Max 3 feet apart from one another Three beats
37
Peter Pan. Pas de chat
Legs in straps series Face footbar Supine neutral spine Bend r knee flex r foot. Flex one foot and bend knee. Other leg straight and arcs out to side. Keep hips still. Spine neutral
38
Leg circles
Legs in straps series Facing footbar Supine Neutral spine Either in parallel or ER Both legs moving simultaneously. Same speed and same amount of pressure in ropes Reverse direction Circle can be as small or big as hips feel comfortable
39
Mermaid Mermaid with rotation
Mermaid series Seated sideways Bar 45 deg Red spring Foot close to shoulder rest back. Other foot forward Can sit crosslegged or with feet off floor Hand on bar. Not quite in scaption Sweep top arm up and over Side bend Can do counter stretch Mermaid with rotation Press platform out Collarbones square to bar Can roll through flexion. Then extend back up
40
Back lunges
Back lunge series Facing back of reformer Standing.. one foot facing shoulder rests and other foot on footbar with ball of foot on bar Hands on shoulder rests. Eventually no hands Neutral spine
41
Back lunges
Back lunge series Facing back of reformer Standing.. one foot facing shoulder rests and other foot on footbar with ball of foot on bar Hands on shoulder rests. Eventually no hands Neutral spine
42
Back Splits
Back lunge series Facing back of reformer Standing.. one foot facing shoulder rests and other foot on footbar with ball of foot on bar Hands on shoulder rests Neutral spine
43
Back Splits
Back lunge series Facing back of reformer Standing.. one foot facing shoulder rests and other foot on footbar with ball of foot on bar Hands on shoulder rests Neutral spine
44
Scooter
Front splits and lunges series Facing footbar One foot on floor and one against shoulder rest Hands hold footbar Spine neutral
45
Lunge
Front splits and lunges series Facing footbar One foot on floor and one against shoulder rest Hands hold footbar Spine neutral
46
Single thigh stretch
Front squat and front splits series Facing footbar One ball of foot on footbar. Other foot on carriage against shoulder rest Hands hold Spine neutral
47
Side splits
Side split series Facing sideways One foot on footbar , one on carriage. Feet parallel Spine neutral
48
Skater prep 1
Side splits series Facing sideways One foot on carriage and one on platform Neutral spine Platform leg bent into squat and carriage side leg extended
49
Skater prep 2
Side splits series - carriage slide Facing sideways Squat on both legs One foot on carriage and one on platform Neutral spine Carriage leg bent into squat and platform side leg extended
50
Skater
Side splits series Facing sideways One foot on carriage and one on platform Neutral spine Carriage leg bent into squat and platform side leg extended. Weight over carriage leg On way back platform side leg bent and carriage leg extended

Reformer Pilates 1 (2 decks)

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