Pilates Set-Ups Flashcards
Plie Push Aways
E: 1R1G1Y
H: IR2G1Y
Parallel Push Aways
E: 1R1G1Y
H: IR2G1Y
Foot bar on high setting.
Feet position on foot bar - on heel, on balls, on toes; parallel position. Neutral spine, neck long, chin tucked, shoulders relaxed, hand down the side.
Wide Push Aways
E: 1R1G1Y
H: IR2G1Y
Foot bar on high setting.
Feet position on foot bar - on heel, on balls, on toes; plie position. Neutral spine, neck long, chin tucked, shoulders relaxed, hand down the side.
Single Push Aways
E: 1R1G / 1R1Y
H: 1R1G1Y
Foot bar on high setting.
Feet position on foot bar - on heel, on balls, on toes. Feet parallel. Neutral spine, neck long, chin tucked, shoulders relaxed, hand down the side.
Calf Raises
E: 1R1Y - 1R1G1Y
H: IR2G1Y
Foot bar on high setting.
Feet position on foot bar - on toes. Neutral spine, neck long, chin tucked, shoulders relaxed, hand down the side.
Jogging
E: 1R1Y - 1R1G1Y
H: IR2G1Y
Foot bar on high setting.
Feet position on foot bar - on toes. Neutral spine, neck long, chin tucked, shoulders relaxed, hand down the side.
Pelvic Bridge
E: 1R1G - 1R2G1Y
H: 2G-1R
Single leg: 1R-1R1Y
Foot bar on high setting.
Feet position on foot bar - on arch of feet. Feet parallel.
Neutral spine, neck long, chin tucked, shoulders relaxed, hand down the side.
Triceps Press
E: 1G
Standard: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, elbows bent at 90 degrees, upper arms in contact with carriage, slight pressures into the straps.
Lat Pull Down
E: 1G
Standard: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, upper arms in contact with carriage, slight pressures into the straps.
Horizontal / T Pulls
E: 1G
Standard: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, arms straight and out in a ‘T’ shape, slight pressure into the straps.
Arm circles
E: 1G
Standard: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, upper arms in contact with carriage, slight pressures into the straps.
Single Leg Toe Tap
E: 1G
Standard: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands lengthening by the sides, palms facing down towards the carriage, an inch away from the carriage. Slight pressure into the straps.
Double Leg Toe Tap
E: 1G
Standard: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands lengthening by the sides, palms facing down towards the carriage, an inch away from the carriage. Slight pressure into the straps.
Table top position - Feet parallel or feet/knees together
Ab Prep
E: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, slight pressure into the straps.
Shuffle slightly away from the shoulder rests if needed
Oblique Curls
E: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, slight pressure into the straps.
Shuffle slightly away from the shoulder rests if needed
Single Leg Stretch
E: 1G1Y
H: 2G
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, slight pressure into the straps.
Shuffle slightly away from the shoulder rests if needed
Double Leg Stretch
E: 1G1Y
H: 2G / 1R
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, slight pressure into the straps.
Shuffle slightly away from the shoulder rests if needed
Pilates 100s
E: 1G1Y
H: 2G
Supine, neutral spine, neck long, chin tucked, shoulders relaxed, scapular set. Hands in straps, hands pointing towards the ceiling directly above shoulder joint, slight pressure into the straps.
Shuffle slightly away from the shoulder rests if needed
Lat Pull Back
E: 1G / 1HY
H: 1G1Y
Sit on the carriage facing the rises with bottom 1 hand width from the edge of the carriage. Legs between the shoulder rests crossed the legs if necessary. Hands in the short straps, slight pressure into the straps. Arms are straight, set scapular, neck long, chin tucked, sitting in neutral spine. Arms are slightly in front of the body on the outside of the reformer, with palms facing the frams of the reformed
Biceps Curl
E: 1G / 1HY
H: 1G1Y
Sit on the carriage facing the rises with bottom 1 hand width from the edge of the carriage. Legs between the shoulder rests crossed the legs if necessary. Hands in the short straps, slight pressure into the straps. Arms are straight ahead at 90 deg flexion, elbows bent at 90 degrees flexion, palms facing face. Set scapular, neck long, chin tucked, sitting in neutral spine.
Option to teach this in low kneeling and high kneeling
Book Opener
E: 1G / 1HY
H: 1G1Y
Sit on the carriage facing the rises with bottom 1 hand width from the edge of the carriage. Legs between the shoulder rests crossed the legs if necessary. Loop the short straps into elbows, slight pressure into the straps. Arms are straight ahead at 90 deg flexion, elbows bent at 90 degrees flexion, palms facing each other. Set scapular, neck long, chin tucked, sitting in neutral spine.
Option to teach this in low kneeling and high kneeling
Mid Rowing
E: 1HY - 1G1Y
H: 2G
Sit on the carriage facing the rises with bottom 1 hand width from the edge of the carriage. Legs between the shoulder rests crossed the legs if necessary. Hands in straps or holding onto the knots of the straps. Arms are straight ahead at 90 deg flexion, set scapular, neck long, chin tucked, sitting in neutral spine.
Archer
E: 1HY - 1G1Y
H: 2G
Sit on the carriage facing the rises with bottom 1 hand width from the edge of the carriage. Legs between the shoulder rests crossed the legs if necessary. Cross the straps and grab hold of the knots of the strap. Arms are straight ahead, set scapular, neck long, chin tucked, sitting in neutral spine.
Roll Down (by itself or + arm work)
without arm movements
E: 1G - 1G1Y
H: 1HY - 1Y
with arm movements
E: 1G
H: 1G1Y
Sit on the carriage facing the rises with bottom 1 hand width from the edge of the carriage. Legs between the shoulder rests crossed the legs if necessary. Hands in straps or holding onto the knots of the straps. Arms are straight ahead, set scapular, neck long, chin tucked, sitting in neutral spine.
Shoulder Flexion
E: 1Y - 1G
H: 1G1Y
High kneeling facing the foot bar. Feet hip width apart, feet in contact with shoulder rest. Sit back on heels first to grab the short straps, before getting up into high kneeling position. Arms down the sides, palm facing the body. Set scapular and neutral spine.
*beginners to start teaching in low kneeling for fall risks.
Tea Tray
E: 1Y - 1G
H: 1G1Y
High kneeling facing the foot bar. Feet hip width apart, feet in contact with shoulder rest. Sit back on heels first to grab the short straps, before getting up into high kneeling position. Arms down the sides, elbows bent, palm facing the ceiling like holding onto a tray. Set scapular and neutral spine
Salute
E: 1Y - 1G
H: 1G1Y
High kneeling facing the foot bar. Feet hip width apart, feet in contact with shoulder rest. Sit back on heels first to grab the short straps, before getting up into high kneeling position. Lean forward slightly in an angle, by sitting bottom back towards heels and engage core. Make a triangle with your thumb and second finger. Place that on your forehead. Set scapular and neutral spine.
French Press
E: 1Y - 1G
H: 1G1Y
High kneeling facing the foot bar. Feet hip width apart, feet in contact with shoulder rest. Sit back on heels first to grab the short straps, before getting up into high kneeling position. Lean forward slightly in an angle, by sitting bottom back towards heels and engage core. Intertwine your hands together. Place that behind your head. Set scapular and neutral spine.
Overhead press
E: 1Y
H: 1HY - 1G
High kneeling, facing sideways in the middle of the carriage without any contact with the shoulder rest. Knees hip width apart. Grab hold of the strap in line with the shoulder rest using the hand closes to the foot bar. Place the hand holding on the strap overhead, elbow 90 degrees. Make sure hand/strap/rope is slightly in front of head.
Sword
E: 1Y
H: 1HY - 1G1Y
High kneeling, facing sideways, one knee is in contact with shoulder rest. Knees hip width apart. Grab hold of the strap n line with the shoulder rest using the hand closest to the foot bar. Place hand holding on the strap in front of the opposite hip.
Golf
E: 1G
H: 1G1Y
High kneeling, facing sideways, one knee is in contact with shoulder rest. Knees hip width apart. Grab hold of the strap in line with the shoulder rest with both hands. Place the hands holding on the strap in front of the hips closes to the shoulder rest.
Ox
E: 1Y
H: 1HY - 1G
High kneeling, facing sideways, one knee is in contact with shoulder rest. Knees hip width apart. Make a circle with the arms in line with the shoulder, soft bend in the elbows.
Scapular Setting
E: 1G1Y
H: 1Y
Prone lying on long box, neutral spine. Chest slightly off the long box. Gentle tuck of tailbone, lifting abdominal slightly off the long box. Hands shoulder with apart holding on to foot bar.
Swan
E: 1G1Y
H: 1G-1Y
Prone lying on long box, neutral spine. Chest slightly off the long box. Gentle tuck of tailbone, lifting abdominal slightly off the long box. Hands shoulder with apart holding on to foot bar.
Prone Shoulder Extension
E: 1Y
H: 1G-1G1Y
Prone lying on long box, neutral spine. Chest slightly off the long box, facing the rises. Gentle tuck of tailbone, lifting abdominal slightly off the long box. Hands shoulder with apart holding on to the knots of the straps. Hands are down the sides of the frame.
Prone Triceps
E: 1Y
H: 1G-1G1Y
Prone lying on long box, neutral spine. Chest slightly off the long box, facing the rises. Gentle tuck of tailbone, lifting abdominal slightly off the long box. Hands shoulder with apart holding on to the knots of the straps. Arms are by the side of the bod, elbow bend.
Prone Aeroplanes
E: 1Y
H: 1G-1G1Y
Prone lying on long box, neutral spine. Chest slightly off the long box, facing the rises. Gentle tuck of tailbone, lifting abdominal slightly off the long box. Hands shoulder with apart holding on to the knots of the straps. Arms out wide in a T position, elbows straight.
Curl Downs
All springs / heavy enough spring
Set up short box against shoulder rest. Safety strap in situ. Sit on box with one hand width distance from the edge of the box. Sitting up tall with feet under safety strap. Legs in parallel or slightly externally rotated. Arms straight holding to magic ring/ball.
Curl Down with Rotations
All springs / heavy enough spring
Set up short box against shoulder rest. Safety strap in situ. Sit on box with one hand width distance from the edge of the box. Sitting up tall with feet under safety strap. Legs in parallel or slightly externally rotated. Arms straight holding to magic ring/ball.
Flat Back
All springs / heavy enough spring
Set up short box against shoulder rest. Safety strap in situ. Sit on box with one hand width distance from the edge of the box. Sitting up tall with feet under safety strap. Legs in parallel. Arms straight ahead.
Twist
All springs / heavy enough spring
Set up short box against shoulder rest. Safety strap in situ. Sit on box with one hand width distance from the edge of the box. Sitting up tall with feet under safety strap. Legs in parallel. Arms straight ahead or overhead holding on to Pilates ring
Twist with Lean
All springs / heavy enough spring
Set up short box against shoulder rest. Safety strap in situ. Sit on box with one hand width distance from the edge of the box. Sitting up tall with feet under safety strap. Legs in parallel. Arms straight ahead or overhead holding on to Pilates ring
4 Point Abs
E: 1Y-1HY
H: 1G-1G1Y
Facing the riser in 4-point kneeling position. Neutral spine, knees under hip. Knees against shoulder rests. Hands slightly in front of shoulder. Hands on the frame, fingers and thumbs on the outside of the frame.
3 Point Abs
E: 1Y-1HY
H: 1G-1G1Y
Facing the riser in 4-point kneeling position. Neutral spine, knees under hip. Knees against shoulder rests. Hands slightly in front of shoulder. Hands together on one side of the frame, fingers and thumbs on the outside of the frame.
Baby Elephant
E: 1G/1G1Y
H: 1HY/1Y
4 point kneeling position facing foot bar. Hands on foot bar, shoulders directly on top of hands. Tucking toes under in contact with shoulder rests.
Full Elephant
E: 1G/1G1Y
H: 1HY/1Y
Plank position facing foot bar. Hands on foot bar, shoulders directly on top of hands. Tucking toes under in contact with shoulder rests.
Jack Rabbit
E: 1G/1G1Y
H: 1HY/1Y
Plank position facing foot bar. Hands on foot bar, shoulders directly on top of hands. Tucking toes under in contact with shoulder rests.
Pike
E: 1G/1G1Y
H: 1HY/1Y
Plank position facing foot bar. Hands on foot bar, shoulders directly on top of hands. Tucking toes under in contact with shoulder rests.
Sprinter
E: 1G
H: 1G1Y
Standing facing foot bar. Feet closes to reformed up against shoulder rest, curling toe under. Knee off the reformer. Standing leg is slightly behind the foot bar, in line with the edge of the foot bar. Sink down into a half squat position - both thighs should be in line. Arms by the sides or on waist. Neutral spine, torso still.
Scooter
E: 1G
H: 1G1Y
