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Pilates > PAI Pilates Chair > Flashcards

PAI Pilates Chair Flashcards

1
Q
A

Cat Standing 3

(Arm Presses)

Tier 1

Abdominals, Triceps

Flexion

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2
Q
A

Spread Eagle 1 cont.

Tier 2

Abdominals/ Erector Spinae

Flexion/Extension

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3
Q
A

Torso Press Sitting 2

Tier 2

Rectus Abdominis, Obliques

Flexion

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4
Q
A

Roll Over

Tier 3

Abdominals, Hip Flexors

Flexion

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5
Q
A

Toe Taps 2

Tier 2

Obliques, Hip Flexors

Lumbar Flexion/Neutral

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6
Q
A

Cat Standing Side 2

(Ab Pulses)

Tier 2

Abdominals, Erector Spinae

Flexion

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7
Q
A

Beats

Tier 3

Gluteus Maximus, Adductors

Extension

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8
Q
A

Mermaid Kneeling

Tier 2

Obliques, Latissimus Dorsi

Lateral Flexion

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9
Q
A

Single Leg Stretch

Tier 3

Abdominals, Hip Flexors

Lumbar Flexion/Neutral

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10
Q
A

Knee Raises with Twist

Tier 3

Hip Flexors, Obliques

Flexion, Rotation

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11
Q
A

Spread Eagle 1

Tier 2

Abdominals/Erector Spinae

Flexion/Extension

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12
Q
A

Swan Dive 2

Tier 3

Erector Spinae, Gluteus Maximus, Hamstrings

Extension

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13
Q
A

Cat Standing Side 3

(Arm Presses)

Tier 2

Abdominals, Erector Spinae, Triceps

Flexion

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14
Q
A

Forward Step Up

Tier 3

Gluteus Maximus, Vasti

Neutral

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15
Q
A

Crossover Leg Press

Tier 2

Gluteus Maximus, Vasti of Quadriceps, Adductors

Neutral

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16
Q
A

Single Leg

Tier 1

Vasti, Hamstrings

Neutral

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17
Q
A

One Arm Push Up 1

Tier 1

Core Stabilizers, Pecs, Biceps, Triceps

Neutral

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18
Q
A

Spread Eagle 2 cont

Tier 3

Abdominals, Erector Spinae, Triceps

Flexion/Extension

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19
Q
A

Foot Work Tier 1

Position 1: Heels together toes apart.

Position 2: Toes wrapped around pedal heels down

Position 3: Heels on pedal, ankles flexed

Position 4: High Heels

Vasti, Hamstrings

Neutral

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20
Q
A

Backward Step Down

Tier 3

Vasti, Gluteus Maximus

Neutral

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21
Q
A

Buttsky Series

Scissors

Tier 3

Gluteus Maximus, Hamstrings

Neutral

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22
Q
A

Lower and Lift

Tier 1

Gastrocnemius, Soleus

Neutral

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23
Q
A

Triceps Press Sitting

Tier 1

Triceps

Neutral

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24
Q
A

Spread Eagle 2

Tier 3

Abdominals, Erector Spinae, Triceps

Flexion/Extension

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25
Q
A

Leg Circles 1

Tier 3

Hip Flexors, Abdominals

Flexion

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26
Q
A

Foot Press on Long Box

Tier 2

Gluteus Medius/Maximus, Vasti

Neutral

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27
Q
A

Frog Back Hips Up

Tier 3

Gluteus Maximus, Vasti

Neutral

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28
Q
A

Toe Taps 1

Tier 1

Obliques, Hip Flexors

Lumbar Flexion

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29
Q
A

Leg Circles 1 Cont

Tier 3

Hip Flexors, Abdominals

Flexion

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30
Q
A

Hamstring Press 2

Tier 3

Gluteus Maximus, Hamstrings

Neutral

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31
Q
A

Side Bends

Tier 3

Obliques

Lateral Flexion

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32
Q
A

Buttsky Series

Beats

Tier 3

Glutes, Hamstrings, Adductors

Neutral

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33
Q
A

Mermaid Sitting

Tier 1

Obliques, Quadratus Lumborum

Lateral Flexion

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34
Q
A

Knee Raises

Tier 3

Hip Flexors, Abdominals

Flexion

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35
Q
A

Buttsky Series

Circles

Tier 3

Gluteus Maximus, Adductors

Neutral

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36
Q
A

Cat Kneeling 1

(Articulation)

Tier 3

Abdominals

Flexion

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37
Q
A

Froggie Back

Tier 3

Gluteus Maximus, Vasti

Neutral

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38
Q
A

Jack Knife 1

Tier 3

Abdominals, Hip Flexors

Flexion

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39
Q
A

Lean

Tier 3

Obliques, Hip Flexors

Rotation

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40
Q
A

Hamstring Press 1

Tier 1

Hamstrings

Neutral

41
Q
A

Swan Dive 1

Tier 1

Erector Spinae

Extension

42
Q
A

Torso Press Sitting 1

Tier 1

Rectus Abdominis, Obliques

Flexion

43
Q
A

Scapula Isolations Standing

Tier 2

Lower Trapezius, Latissimus Dorsi

Neutral

44
Q
A

Swan from Floor

Tier 2

Erector Spinae

Extension

45
Q
A

Froggie Front

Tier 3

Gluteus Maximus, Vasti

Neutral

46
Q
A

Buttsky Series

Lower and Lift

Tier 3

Gluteus Maximus, Hamstrings

Neutral

47
Q
A

One Arm Push Prone

Tier 2

Pecs, Biceps, Triceps

Neutral

48
Q
A

Rotation Prone 2

Tier 3

Obliques, Erector Spinae

Rotation

49
Q
A

Pike on Floor

Tier 3

Abdominals, Hip Flexors

Flexion

50
Q
A

Grasshopper

Tier 3

Erector Spinae, Gluteus Maximus, Hamstrings

Extension

51
Q
A

Cat Kneeling 2

(Ab Pulses)

Tier 3

Abdominals

Flexion

52
Q
A

Foot work, Variations Tier 1

Lower & Lift

Split Pedal - Bilateral, Unilateral, and Reciprocal

Vasit, Hamstrings

Neutral

53
Q
A

Adductor Press

Tier 1

Adductors of Femur

Neutral

54
Q
A

Torso Press Sitting 3

Tier 3

Rectus Abdominis, Obliques

Flexion

55
Q
A

Forward Step Down

Tier 3

Vasti of Quadriceps

Neutral

56
Q
A

Scapula Isolation Prone

Tier 2

Serratus Anterior

Neutral

57
Q
A

Cat Standing Front 1

(Articulation)

Tier 1

Rectus Abdominis, Obliques

Flexion

58
Q
A

Cat Kneeling 3

(Arm Presses)

Tier 3

Abdominals

Flexion

59
Q
A

Elephant 1

Tier 3

Abdominals

Flexion

60
Q
A

Rotation Prone 1

Tier 2

Obliques, Erector Spinae

Rotation

61
Q
A

Toe Taps 3

Tier 3

Abdominals, Hip Flexors

Flexion

62
Q
A

Spine Stretch Forward

Tier 1

Rectus Abdominis, Obliques

Flexion

63
Q
A

Swimming

Tier 3

Erector Spinae, Gluteus Maximus, Hamstrings

Extension

64
Q
A

Side Step Down

Tier 3

Vasti, Lateral Rotators

Neutral

65
Q
A

One Arm Push Up 2

Tier 3

Core Stabilizers, Pecs, Biceps and Triceps

Neutral

66
Q
A

Cat Standing Front 2

(Ab Pulses)

Tier 1

Rectus Abdominis, Obliques

Flexion

67
Q
A

Frog

Tier 3

Piriformis, Gluteus Maximus

Neutral

68
Q
A

Ankle Exercise

Tier 1

Gastrocnemius, Soleus

Neutral

69
Q
A

Triceps Press Standing

Tier 2

Triceps

Neutral

70
Q
A

Standing Leg Press

Tier 2

Vasti of Quadriceps

Neutral

71
Q
A

Cat Standing Side 1

(Articulation)

Tier 2

Abdominals, Erector Spinae

Flexion

72
Q
A

Leg Circles 2

Tier 4

Hip Flexors, Abdominals

Flexion

73
Q
A

Side Leg Extension 1

Tier 4

Abdominals, Shoulder Girdle Stabilizers

Neutral

74
Q
A

One Arm Push Up 3

Tier 4

Core Stabilizers, Pecs, Biceps & Triceps

Neutral

75
Q
A

Floating Push Up 1

Tier 4

Core Stabilizers, Pecs, Biceps and Triceps

Neutral

76
Q
A

Jack Knife 2

Tier 4

Abdominals, Hip Flexors

Flexion

77
Q
A

Torso Press Sitting 4

Tier 4

Rectus Abdominis, Obliques

Flexion

78
Q
A

Toe Taps 4

Tier 4

Abdominals, Hip Flexors

Flexion

79
Q
A

Tendon Stretch

Tier 4

Abdominals, Hip Flexors

Flexion

80
Q
A

Elephant 2

Tier 4

Abdominals

Flexion

81
Q
A

Side Bend with Rotation

Tier 4

Obliques

Lateral Flexion

82
Q
A

Rotation Prone 3

Tier 4

Obliques, Erector Spinae

Rotation

83
Q
A

Side Step Up

Tier 5

Vasti, Lateral Rotators

Neutral

84
Q
A

Side Leg Extension 2

Tier 5

Abdominals, Shoulder Girdle Tabilizers

Neutral

85
Q
A

One Arm Push Up 4

Tier 5

Core Stabilizers, Pecs, Biceps and Triceps

Neutral

86
Q
A

Push Up Challenge

Tier 5

Core Stabilizers, Pecs, Biceps & Triceps

Neutral

87
Q
A

Floating Push Up 2

Tier 5

Core Stabilizers, Pecs, Biceps and Triceps

Neutral

88
Q
A

Torso Press Sitting 5

Tier 5

Rectus Abdominis, Obliques

Flexion

89
Q
A

Horseback 1

Tier 5

Abdominals

Flexion

90
Q
A

Horseback 2

Tier 5

Abdominals

Flexion

91
Q
A

Tendon Stretch Variations

Tier 5

Abdominals, Hip Flexors

Flexion

92
Q
A

Elephant 3

Tier 5

Abdominals

Flexion

93
Q
A

Handstand 1 and 2

Tier 5

Abdominals

Flexion/Neutral

94
Q
A

Handstand 3

Tier 5

Abdominals

Flexion/Neutral

95
Q
A

Flutter Kicks

Tier 5

Abdominals

Flexion/Neutral

96
Q
A

Twist

Tier 5

Obliques, Shoulder Girdle Stabilizers

Lateral Flexion/Rotation/Flexion

97
Q
A

Side Body Twist

Tier 5

Abdominals, Hip Flexors

Lateral Flexion, Rotation, Flexion

98
Q
A

Pilates (8 decks)

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