mat pilates repetoire

Question 1

scapula solations

Answer 1

prp
arms over shoulders
arms float up to ceiling protracting scapula
retract scapula

Question 2

arm dissociations

Answer 2

prp
arms start over shoulders
float back towards the ground ovberhead
return to starting postion

Question 3

neck rolls

Answer 3

prp

roll head from side to side

Question 4

hip twist level 1

Answer 4

prp
one knee drops out to the side
return to centre
alternate sides

Question 5

one leg stretch level 1

Answer 5

prp
one leg extends stretching along the ground to full extension
return to 45
alternate sides

Question 6

scissors level 1

Answer 6

prp
float on leg up to table top
return to ground
alternate sides

Question 7

pelvic rocks

Answer 7

imprint and arche lower back into and away from mat

neutral finding exercise

Question 8

spinal rotations hip twist level 2

Answer 8

prp
arms at 90
both knees drop over to one side at a time
ribs stay on the ground twist through waist to lift and rotate the hips

Question 9

double leg stretch level 1

Answer 9

prp
one leg extends long along mat arms extend over head, circle around drawing a D shape
as leg returns
alternate sides

Question 10

one leg stretch level 2

Answer 10

prp
float one leg to table top 
extend the leg forwards and upwards on a diagonal line 
fold leg back to table top 
lower leg 
alternate sides

Question 11

hundreds level 2

Answer 11

prp
one leg to table top
hold postion pump arms
5 hundreds breath swap legs

Question 12

hundreds level 3

Answer 12

prp
both legs in table top
pulse arms

Question 13

scissors level 2

Answer 13

prp
one leg table top
return
alternate legs

Question 14

scissors level 3

Answer 14

reciprocal walking movement with legs on exhale
hold for inhale
swap legs

Question 15

one leg circle level 1

Answer 15

prp
one leg table top
draw small circle above hip with knee

Question 16

one leg circle level 2

Answer 16

prp
straight leg over thigh
draw small smooth circle with toe on ceiling

Question 17

abdominal preparation

Answer 17

prp
hands hammock behind head
chest shoulders and head lift maintaing neutral spine

Question 18

oblique prep

Answer 18

abdominal prepartion with twist to the side

armpit to knee

Question 19

shoulder bridge level 1

Answer 19

prp
roll up to shoulder bridge
roll back down to neutral

Question 20

shoulder bridge level 2

Answer 20

hold bridge postion 
lengthen and extend one leg 
bend leg back to reusme shoulder bridge postion 
roll back down 
repeat alternating side

Question 21

clam level 1

Answer 21

side lyng
feet together on ground
top leg lifts towards ceiling

Question 22

clam level 2

Answer 22

feet float

clam opening closing movement continues

Question 23

clam level 3

Answer 23

bottom leg extends
food of the top legs tucks in behind the knee
clam movement contines
knee passes past mid line on close

Question 24

clam level 3

Answer 24

bottom leg extends
food of the top legs tucks in behind the knee
clam movement contines
knee passes past mid line on close

Question 25

side kick level 1

Answer 25

side lying top leg lifts to hip heigh knee bent to 90 sides forwards to 90 at hips back in line with the body

Question 26

side kick level 2

Answer 26

``` side lying top leg extends long slides forward to 90 at hip back in line with body bottom leg bent ```

Question 27

lift and lower

Answer 27

side lying both legs long top leg abducts to hip height repeat

Question 28

leg lift

Answer 28

``` side lying legs long abduct top leg to hip height adduct bottom leg to meet top leg hold both legs in lifted postion lover both legs to the mat ```

Question 29

swimming level one

Answer 29

prone | legs ligt and lenthen one at a time

Question 30

swimming level 2

Answer 30

prone arms reach over head lift one at a time to shoulder height return to mat

Question 31

swimming level three

Answer 31

prone opposite arm and leg lift simultanesouly altnerating sides

Question 32

one leg kick level 1

Answer 32

prone | one leg kicks up towards butt, pulse 3 times alternate point and flex

Question 33

one leg kick level 2

Answer 33

prone foot kicks towards butt pulse three times alternating point and flex leg extends lifting thigh off the ground hover leg return to mat repeat alternating sides

Question 34

swan dive level one

Answer 34

prone arms and elbows at 90 forhead resting on mat lift breastbone to hover off the floor, allow the neck and head to following the movement keeping neck long hold lower breastbone to mat, neck and head following movement

Question 35

swan dive level 2

Answer 35

shoulders and elbows at 90 lift breastone to hover off the floor, allow the neck and head to follow the movemnt, simultaneously hover arms one inch off the mat hold return to mat

Question 36

breast stroke prep level 1

Answer 36

prone forhead on mat arms long slide shoulder bladesaway from ears, hover arms off the mat keep palms facing inwards head remains down neck long

Question 37

breast stroke prep level 2

Answer 37

slide shoulder down extend fingertips towards toes and hover amrs off the mat lengthen upper body to hover of the mat no lumbar extension

Question 38

roll up level 1

Answer 38

sitting up right legs 45 in front roll off the back of the sitting hones in a small ROM to round the pelvis and the lumbar spine rolol forwars on to the tops of the sitting bones, restack spine to neutral

Question 39

spine stretch

Answer 39

seated cross legged cossack position roll the spine forwards, roll the nose forwards towards chest roll shoulders and upper back forwards, roll middle and lowerback forwards seated roll down

Question 40

spine twist

Answer 40

seated cossack position upper body twists to either side pelvis steady

Question 41

mermaid

Answer 41

mermaid sitting postion stretch to one side then the other

Question 42

book openings level one and two

Answer 42

side lying arms in front top arm opens up, chest twists opens level 2 drawing a circle with the top arm

Question 43

roll downs

Answer 43

standing | roll down

Question 44

the saw

Answer 44

seated legs wide arms at shoulder height twist opposite shoulder and arm to oppostie leg over arm goes behind restack other side

Question 45

rolling like a ball level 1

Answer 45

sit on tailbone with c curve spine hands resting on mat tuck chin roll back lower back and spine lifts off the ground, arms stay long on mat

Question 46

rolling like a ball level 2

Answer 46

hands hold ankles seated with c curve spine roll back lower back andback lifts off the ground roll back up to seated

Question 47

rolling like a ball level 3

Answer 47

``` hands hold ankles seated with c curve spine roll back lower back andback lifts off the ground roll back up to seated feet hover off ground ```

Question 48

the seal

Answer 48

rolling like a ball,holding ankles at knee hight external rotated roll back roll back on to sit bones, clap ankles together three times

Question 49

the crab

Answer 49

rolling like a ball with ankles crossed

Question 50

hundreds level 4

Answer 50

head in abdo prep, legs in table top | pump arms

Question 51

hundreds level 5

Answer 51

legs straight, abdo prept | pump arms

Question 52

one leg stretch | level 3

Answer 52

prp double table top head down one extends long on 45 return to table top alternate sides

Question 53

one leg stretch level 4

Answer 53

``` prp double table top one leg extends on 45 degrees addition of reciprocal movement both legs move simultaneously hands swap to sit palm on the thigh of the bent leg (opposite sides) other arm long, arms swap legs swap ```

Question 54

one leg stretch level 5

Answer 54

double table top abdo prep one leg straight one in table top, oppotisde palm on tight swap swap

Question 55

double leg stretch level 2

Answer 55

double leg table top | arms draw D shapes

Question 56

double leg stretch level 3

Answer 56

double table top arms draw D one leg extends returns to TT repeat alternating sides

Question 57

double leg stretch level 4

Answer 57

double TT abdo prep | arms draw D one leg extends one bends

Question 58

double leg stretch level 5

Answer 58

double tt abdo prep | both legs extend away simultaneously, arms draw D's

Question 59

scissors level 4

Answer 59

double table top reciprocal toe taps two swaps on inhale two swaps on exhale

Question 60

scissors level 5

Answer 60

abdo prep both legs extend, one to floor one to chest arms grab ankle of leg up straight pulse to chest swap legs

Question 61

breast stroke

Answer 61

``` prone hands on forearms forarms chest and head lift keep upper body lifted off mat extend arms long overhead sweep back to hips sweep back overhead return to bend under the forehead return to mat ```

Question 62

cobra

Answer 62

``` prone shoulders and elbows at 90 lift upper body off mat, straightening arms into lumbar and thoracic extension return to mat ```

Question 63

shoulder bridge level 3

Answer 63

shoulder bridge one leg extends, return to bridge other side

Question 64

shoulder bridge level 4

Answer 64

shoulder bridge leg extends, hip extends to 90 over hip point and flex foot as waving leg from one long line to 90 at hip

Question 65

swimming level 4

Answer 65

bird dog 4 point kneeling opposite arm and leg lift and lengthens swap

Question 66

one leg kick level 3

Answer 66

lie on front proppped up on elbows and forearms shoulder flexed approx 100 lift breast bone away from mat (sphinx position) kick leg up to butt pulse 3 times point flex

Question 67

one leg kick level 4

Answer 67

spinx poistion bend leg to bum pulse three times point flex thigh/leg lifts off the ground before returning to mat swap

Question 68

hip twist level 3

Answer 68

suppine one leg in tt tt leg falls out to the side return to centre swap

Question 69

hip twist level 4

Answer 69

double tt one leg falls to the side return to centre swap

Question 70

hip twist level 5

Answer 70

double tt arms wide both legs fall to one side, opposite hip lifts return to centre alternate side

Question 71

side kick level 3

Answer 71

side lying both legs long top leg abducts to hip height kick forward to approc 90 return in line with body

Question 72

side kick level 4

Answer 72

side lying both legs long top leg abducts to hip height, adduct lower leg to meet lower leg hovers off mat top leg kick back and forth

Question 73

side kick level 5

Answer 73

side lying propped up on bottom elblow lift both legs to hover off mat top leg kicks back and forth

Question 74

side kick in kneeling

Answer 74

high kneeling position, transfer weight to one side, hand finds the ground top leg goes long abduct to hip height kick back and forth return to high kneeling

Question 75

leg pull in prone prep level 1

Answer 75

four point kneeling knees over tap down

Question 76

leg pull in prone prep level 2

Answer 76

4 point kneeling knees hover shoot to plank, hold, return to hover return to plank

Question 77

leg pull in prone

Answer 77

plank lift lenthen and extend one leg point toes return to mat swap

Question 78

leg pull in supines level 1

Answer 78

seated legs long | push into reverse plank

Question 79

leg pull in supine lvel 2

Answer 79

seated reverse planl bend one knee tap toe on the ground

Question 80

leg pull in suppine level 3

Answer 80

reverse plank straight leg lifts swao

Question 81

teaser level 1

Answer 81

prp arms lowered overhead arms float over head roll upon to sit bones arm float over head

Question 82

teaser level 2

Answer 82

prp legs in 45 one leg etended 45 degress arms extended overhead arms float over head roll up, arms go overhead roll back down

Question 83

roll down with push up

Answer 83

roll down walk forward to plank positon push up, box or on knees