Peak Pilates Fundamentals

Question 1

Peak Pilates Fundamental

Answer 1

Imprinting
Knee Folds
Flight
Seated tracking
Knee Spreads
Knee sways
Goal Post arms
Leg Slides
Breathing
Iso-Abs
Clockwork
Rib Cage Arms
Head Nods
Neck Curls

Question 2

Imprinting

Answer 2

• Stimulates the respitory system
  3-5 Reps

Question 3

ISO - ABS

Answer 3

• activates and isolates the transverse abdonomis
• Develops awareness of the scoop
• 3 to 5 reps

Question 4

Clock work

Answer 4

• Helps define the boundries of the neutral spine
• Increases mobility in the lumber spine
• Articulates the abdominis muscles
• 3-5 reps

Question 5

Rib cage arms

Answer 5

Stabilizes shoulder independent movement of the arms from the rib cage
- work from the joint

3- 5 reps

Question 6

Head Nods

Answer 6

• Separation of the head and cervical spine
• Lift the head from the spine position
• Releases tension
• 3-5 Reps

Question 7

Neck curls

Answer 7

-awarness of the connection between the head and the powerhouse

• 3-5 reps

Question 8

Knee Folds

Answer 8

• Increases pelvic and torso stability
• Working in the joint
• Separation of the hips from the pelvis
• 3-5 reps

Question 9

Flight

Answer 9

• Teaches the proper execution of the spinal extension
• Isolates the upper thoracic muscles
• 3-5 Reps

Question 10

Seated Tracking

Answer 10

Improves alignment awareness from the hip to the foot
- Promotes correct alignment of the lower limbs

3- 5 Reps each leg

Question 11

Knee Spreads

Answer 11

• Helps create a feel of freedom in the hip during abduction and adduction
• Improves trunk stability during abduction and adduction

3- 5 reps

Execution: Abduct hips, opening and “prying” knees apart. Hold the pelvis still, and bring the knees back together. Breathe naturally.

Question 12

Knee Sways

Answer 12

• Program rotation from the pelvis
• stretches and strengthens the internal and external obliques, the lumborum and lower spine

3- 5 Reps

Execution: Keep the feet on the mat, exhale, and Scoop the abdominals as the knees move toward the floor on one side. Allow the pelvis to rotate and the spine to naturally come off of the mat. Inhale and press through the ribs on the opposite side.
To return to center, Scoop and move the pelvis back to the floor and pull the legs back up from the Powerhouse. Maintain a long, flat spine. Repeat to other side.

Question 13

GOAL POST ARMS

Answer 13

Goal: Activate the deep depressors and stabilizers of the shoulder complex. Stretch the upper trapezius and release tension in the chest

3 - 5 Reps

Execution: Press softly downward into the floor with the elbows. Reach fingers long and float the forearms off the mat, moving into external rotation of the shoulder. Feel the shoulder blades move down the spine

Question 14

Leg Slides

Answer 14

Goal: Teach proper recruitment of the iliopsoas in hip flexion. Increase core strength and stability.

Execution: Scoop the abdominals; press the heels into the floor to activate the back of the leg. Slide the leg out to fully extend, lengthening out of the hip. Exhale and deepen the Powerhouse, lifting the abs in and up more to stabilize the spine. Drag the heel lightly back in. Plant the foot firmly and repeat or change legs.

3-5 Reps