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Mat Pilates > Intermediate Exercise > Flashcards

Intermediate Exercise Flashcards

1
Q 
Hundred 
Block (Abdominal Work)
A

Set-up: Lying supine, legs in tabletop position, arms overhead. Exhale lifting arms, head and chest, bring arms to sides of body parallel to mat, straighten legs (to appropriate height for each individual)

Movement: 
arms pump up and down
exhale - five pumps
inhale - five pumps
continue for 10 breath cycles, return to starting position

Muscle Focus:
Abdominals

Objectives:
Abdominal strength
Trunk Stabliziation

Cues:
Use deep, long breaths
keep pumps of arms small
avoid hyperlordosis, neck tension and bulging abdominals

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2
Q

Double Leg Stretch

Block (Abdominal Work)

A

Set-up: Lying supine, hands on knees, shins parallel to mat. exhale lifting head and chest. Arms arms aligned with ears

Movement:
inhale - reach arms overhead and straighten legs forward
exhale - circle arms around, draw legs in simultaneously, keeping head and chest lifted throughout

Muscle Focus:
Abdominals

Objectives:
Abdominal strength
Trunk Stabilization

Cues:
Keep head aligned with spine
Reach arms as far back as possible
 maintain a stable position of pelvis, truck and head throughout
Spine is imprinted
continue to look at same place forward
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3
Q

Single Leg Stretch

Block (Abdominal Work)

A

Set-up:
Lying supine, head and chest lifted, knees bent, one hand on each knee

Movement:
exhale - straighten one leg, hands on bent knee
inhale - switch legs
exhale - straighten other leg
inhale - switch legs
transfer hands to bent knee each time

Muscle Focus:
abdominals

Objectives:
Abdominal strength
Trunk stabilization

Cues: 
Maintain stable position of body
keep feet at same height throughout
keep shin on bent leg parallel to mat
reach one leg out and switch
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4
Q

Criss Cross

Block (Abdominal Work)

A

Set-up: Lying supine, head and chest lifted, knees bent, fingers interlaced behind head

Movement:
Exhale - rotate toward bent knee, other leg straightens
inhale - cross through center and change legs
exhale - rotate to other side
inhale - cross through center and change legs

Muscle Focus:
abdominals with oblique emphasis

Objectives:
abdominals with oblique emphasis
trunk stabilization

Cues:
Keep elbows wide
Rotate Through waist, avoiding lateral flexion
maintain same leg movement pattern as Single Leg stretch
Reach rib to opposite knee
do not lead with head

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5
Q

Saw

Block (Lateral Flexion/Rotation)

A

Set-up: Sitting upright, legs straight, fee dorsi flexed shoulder width apart, toes toward ceiling, arms in T position

Movement:
inhale - rotate trunk
exhale - reach forward as back arm internally rotates, front hand reaches past outside of foot
inhale - extend spine, come up to longitudinal axis
exhale - return to starting position
Alternate sides

Muscle Focus:
Hamstrings

Objectives:
Hamstring stretch
Back Extensor control
Abdominal oblique control

Cues:
Rotate around longituduinal axis
Keep head facing leg when reach forward

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6
Q

Spine Twist

Block (Lateral Flexion/Rotation)

A

Set up: Sitting upright, legs straight and together, feet dorsi flexed, toes toward ceiling, arms in T position, palms facing up

Movement:
exhale - rotate trunk to one side (2 pulses)
inhale - return to starting position
alternate sides

Muscle Focus:
Abdominal obliques

Objectives:
Trunk mobility
Back extensors control
abdominal oblique control

Cues:
keep pelvis and legs still throughout
move head and arms together with trunk
initiate movement from waist and not shoulders

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7
Q

Corkscrew

Block (Lateral Flexion/Rotation)

A

Set up: Lying supine, arms at sides or in T position, legs perpendicular to mat

Movement:
inhale - shift both legs to one side
exhale - circle legs down and around to opposite side, return to starting position
alternate direction

Muscle Focus:
Abdominals

Objectives:
Hip flexor control
Abdominal strength

Cues:
Keep feet together and aligned
Initiate movement from waist
bend knees if there is excessive strain on lower back and/or hip flexors

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8
Q

Single Leg Kick

Block (Back Extension)

A

Set-up: Lying prone, fingers interlaced, elbows under shoulders, chest lifted, back extended, abdominals engaged, legs straight and lifted off mat

Movement:
Exhale - bend one leg (2 pulses) , switch, repeat with opposite leg
inhale - bend one leg (2 pulses), switch, repeat with opposite leg

Muscle Focus:
Hamstrings

Objectives:
Hamstring stretch
Upper Back Extensor strength

Cues: 
Maintain scapular depression
Keep both legs off mat throughout
keep pubic symphysis lifting upward
zip up abdominals
tuck pelvis and extend spine
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9
Q

Cat Stretch

Block (Back Extension)

A

Set-up: Kneeling in a quadruped position, neutral spine, hands under shoulders, knees under hips

Movement:
Exhale - round spine (flexion), return to neutral spine position
inhale - extend spine, return to neutral spine position

Muscle Focus:
Abdominals
Mid/upper back extensors

Objectives:
Abdominal control
Back Extensor strength
Lumbar spine stretch

Cues:
Focus flexion in lumbar spine
Focus extension in thoracic spine
Maintain scapular depression throughout
Initiate with lumbar region
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10
Q

Front Support

Block (Bridging)

A

Set-up: Kneeling in a quadruped position, hands under shoulders, knees under hips, extend one leg then other leg into Front Support position.

Movement:
Exhale: bend one leg, kneel lightly
inhale - return to Front Support position
exhale - bend opposite leg, kneel lightly
inhale - return to Front Support position
complete by returning to quadruped position

Muscle Focus:
Abdominals
Scapular stabilizers

Objectives:
Trunk stabilization
Scapular stabilization

Cues:
Avoid hyperlordosis
Maintain scapular stabilization throughout
Keep body in a straight line from head to toes
only take knee in as far as pelvis does not lift
keep neck lifted

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11
Q

Back Support

Block (Bridging)

A

Set-up: Sitting, arms extended with fingertips facing feet, legs straight out in front

Movement:
Exhale - lift pelvis off mat, body in straight line
Inhale - lower pelvis, without touching mat

Muscle Focus:
Shoulder extensors
Hip extensors

Objectives:
Trunk stabilization
shoulder extensor strength
Hip extensor strength

Cues:
Avoid Flaring hips
Hinge at hip joint when lowering pelvis 
Face fingers out to sides or make a fist if wrists hurt
long line
back is working
shoulders are working
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12
Q

Seal Puppy

Block (Spinal Articulation)

A

Set-up: Sitting in a balanced position with body in a ball shape, legs bent, arms wrapped under legs, palms on top of feet

Movement:
Inhale - roll back, clap feet three times
exhale - roll up, returning to starting position, clap feet together three times

Muscle focus:
abdominals

Objectives:
Trunk stabilization and control
hip joint stretch

Cues:
Focus eyes forward
Keep shoulders relaxed
Maintain a consistent curve of spine

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13
Q

Hamstring Pull 1

Block (Abdominal Work)

A

Set-up: Lying supine, head and chest lifted, legs together perpendicular to mat, hands behind calves

Movement:
exhale - reach one leg to mat, reach other leg toward chest holding calf, two pulses
inhale - switch legs

Muscle Focus:
abdominals

Objectives:
Pelvic lumbar stabilization
abdominal strength
hamstring stretch

Cues:
Avoid pulling on leg
Maintain stability of trunk and pelvis as legs change
Anchor bottom leg on mat and keep stable (no pulses)
in, in, deeper

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14
Q

Roll Over

Block (Spinal Articulation)

A

Set up: Lying supine, arms by sides of body, legs straight on a diagonal line

Movement:
inhale - lift legs to perpendicular
exhale - roll over, end with legs parallel to mat
inhale - dorsi flex feet, seperate legs, lower feet to mat
exhale - roll down to pelvis, circle legs bringing them together to , return to starting position

Muscle Focus:
abdominals

Objectives:
Spinal articulation
lower back stretch
hamstring stretch

Cues:
avoid using momentum to roll over
maintain 90 degree angle in hip joints during roll over
maintain spinal flexion when rolling over and back down
Scoop up and over

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15
Q

Open Leg Rocker

Block (Spinal Articulation)

A

Set-up: Sitting in a balanced position, one hand on each leg (close to ankles), legs shoulder width apart, back is straight

Movement:
inhale - round spine, roll back
exhale - roll up, extend spine, return to starting position

Muscle Focus:
Abdominals

Objectives:
Trunk stabilization
Back extensor strength
Spinal articulation

Cues:
Keep arms straight throughout
Initiate roll back with flexion of lumbar spine
Utilize back extension to complete movement
Articulate into extension
Modify to bent knees hold thighs

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16
Q

Shoulder Bridge Prep

Block (Bridging)

A

Set-up: Start in up phase of pelvic curl

Movement:
exhale - lift one leg, foot plantar flexed, maintaining consistent angle of knee
inhale - lower leg, touching mat with toes
10x each side

Muscle Focus:
abdominals
hamstrings

Objectives:
Hamstring strength
pelvic lumbar stabilization
hip disassociation

Cues:  
Avoid splaying legs
keep 90 degree angle in knee consistent
Maintain hip extension with supporting leg
adduct both legs
17
Q

Side Kick

Block (Lateral Flexion/Rotation)

A

Set-up: Lying on side, leaning on elbow, hands behind head, trunk lifted, both legs straight and aligned with body, top leg slightly above hip height

Movement:
exhale - swing top leg forward, two pulses, dorsi flexing foot
inhale - swing top leg back, two pulses, plantar flexing foot

Muscle Focus:
Abdominals
Back Extensors

Objectives:
Trunk stabilization
Hip Flexor control and stretch
Hip extensor control and stretch

Cues:
Maintain neutral pelvis
do not sink into shoulder
push and lift further

18
Q

Double Leg Kick

Block (Back Extension)

A

Set-up: Lying prone, legs straight and together, fingers interlaced behind back, arms relaxed, cheek resting on mat, palms up

Movement:
Exhale - bend both legs together, three pulses
inhale - extend back, bring head to center, straightening arms and legs, followed by lowering body, resting opposite cheek on mat

Muscle Focus:
Back extensors

Objectives:
Hamstring control
Scapular stabilization
back extensor strength

Cues:
Alternate sides with head in down phase
reach elbows to mat during phase
keep knees lifted slightly off mat throughout

19
Q

Swimming

Block (Back Extension)

A

Set-up: Lying prone, arms reaching forward, chest lifted, arms and legs off mat

Movement:
Inhale - Alternate lifting right arm and left leg, left arm and right leg (five changes)
Exhale - alternate lifting left arm and right leg, right arm and left leg (five changes)

Muscle Focus:
Back extensors

Objectives:
Trunk stabilization
Shoulder flexor control
Hip extensor control

Cues:
Avoid shoulder elevation
maintain trunk stabilization
focus on cross-pattern coordination

20
Q

Rocking Prep

Block (Back Extension)

A

Set-up: Lying Prone, knees bent, thighs lifted off mat, holding feet or ankles, walk knee together

Movement:
inhale - lift head, trunk and legs toward ceiling
exhale - lower body down, return to starting position

Muscle Focus:
Back extensors

Objectives:
Hip flexor stretch
Hip extensor control
Hip extensor strength

Cues:
Reach feet toward the ceiling
keep head aligned with spine
extend back and stretch chest simultaneously

21
Q

Leg Pull Front

Block (Bridging)

A

Set-up: Start in Front Support position, one leg lifted slightly off mat, foot plantar flexed

Movement:
exhale - lift leg higher, extending hip
inhale - lower leg, touch mat lightly
change leg after 5 repetitions

Muscle Focus:
Hip extensors

Objectives:
Hip extensor control
upper body strength
scapular stabilization

Cues:
Maintain scapular stabilization
Maintain plantar flexion with foot
Maintain a plank position with body
keep pelvis in a neutral position or in a slight posterior tilt
back is still
22
Q

Leg Pull Back

Block (Bridging)

A

Set-up: Starting in a Back Support Position

Movement:
Exhale - lift leg toward ceiling
Inhale - lower leg, return to starting position

Muscle Focus:
Hip extensors
Shoulder extensors

Objectives:
Trunk stabilization
Hip extensor strength
Shoulder extensor strength

Cues:
Keep back extensors engaged
keep head aligned with spine
Hinge at hip joint when lifting and lowering leg
Watch for external rotation
Plantar flexed foot
23
Q

Teaser Prep

Block (Abdominal Work)

A

Set-up: Sitting upright, arms reaching forward in line with shoulders, knees bent, legs lifted, shins parallel to floor

Movement:
exhale - roll down
inhale - roll up, return to starting position

Muscle Focus:
Abdominals
Back extensors

Objectives:
Abdominal strength
Back extensor strength
Preparation for Teaser 1, 2, 3

Cues:
Utilize back extensors to complete movement
Articulate through spine when rolling down and up
Initiate roll down and roll up with deep lumber flexion
grab on with your abs and come back up

Mat Pilates (3 decks)

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