Practical Exam - Reformer Flashcards

Question

Hamstring Curl

Answer 1

Reformer - Long Box Series - Leg Work - Intermediate Set up: Lying prone on Long Box facing footbar, trunk extended, feet in straps, legs straight, hips extended, arms hugging front of box Resistance: Light (1 yellow?) Movement: Exhale: Bend knees Inhale: Straighten knees, return to starting position Muscle Focus: Hamstrings Cues: Keep back extended Engage abs throughout Maintain hip extension throughout

Answer 2

Reformer - Jumping Series - Leg Work - Intermediate Set up: Lying supine in a neutral position, legs parallel, feet on Foot Plate (Jump Board) hip width apart, heels pressing down Resistance: Light to medium (1 red? or yellow?) Movement: EXHALE, kegel, jump! Exhale: straighten knees, plantar flex feet, jump Inhale: bend knees, dorsi flex feet, return to starting position Muscle Focus: Quadriceps Foot plantar flexors GLUTES, HAMMIES (Use BACK of legs!) Cues: Articulate through feet on take off and landing (toe, ball, heel) Emphasize pelvic lumbar stabilization throughout Maintain heel contact following landing avoiding a double bounce

Answer 3

Reformer - Abs - Intermediate Setup: Lying supine pelvis in front of shoulder rests, legs in table top position (hips and knees at a 90 degree angle), straps around thighs above knees, chest lifted, fingers interlaced behind head, footbar down (lumbar imprints) Resistance: Light to medium (1 Red) Movement: Inhale: Straighten legs Exhale: Draw thighs toward chest, bending knees Muscle Focus: Abdominals Cues: Draw knees in toward forehead Maintain pelvic lumbar stability throughout Keep eye line directly forward when in flexion

Answer 4

Reformer - FBI - Intermediate Setup: Sitting on sit bones, toes on the footbar in a small V position!, arms reaching up and forward on a diagonal line, back straight Resistance: Medium (Red blue?) Movement: Exhale: straighten legs, dorsi flex and then plantar flex feet Inhale: bend legs, return to starting position Muscles: Abs, Back extensors Cues: Keep back extended throughout! Avoid trunk rocking back and forth

Answer 5

Short Box Series - Reformer - Ab Work - Intermediate Set up: Sitting upright at front edge of Short Box, knees bent, feet under strap, fingers interlaced behind head Resistance: ALL SPRINGS Movement: Inhale: Lower trunk to one side Exhale: Lift back to center, return to starting position Muscle Focus: Abs with oblique emphasis Cues: Keep both sitz bones in contact with box, Maintain co-contraction of abs and back extensors.

Answer 6

Reformer - Long Box Series - Ab Work - Advanced Set up: Lying supine on Long Box, shoulder blades just off Box, legs straight and together on a diagonal line, straps in hands with arms straight and stretched overhead Resistance: Light (1 yellow? Some support) Movement: Inhale: Roll up to a V position, Circle arms around to sides of legs, reaching forward (palms up) in line with shoulders Exhale: Roll down, return to starting position Muscle focus: Abs, Back extensors, Hip flexors Cues: Keep leg height consistent; approximately 60 degrees hip flexion Sequence movement: arms, head, trunk flexion, trunk extension

Answer 7

Reformer - Arms Kneeling Series - Arm Work - Intermediate Set up: Kneeling on the carriage facing the footbar, feet against the shoulder rests, hands in straps, arms by sides of body, palms facing forward Resistance: Light (blue or green, prob!) - Depends on their posture and the challenge of it Movement: UP CIRCLES Exhale: lift arms forward and up, when arms are overhead rotate so palms face forward Inhale: circle arms out to a T position, return to starting position DOWN CIRCLES Exhale: raise arms out to the sides and up, when arms are overhead rotate so palms face up Inhale: lower arms down in front of the body, return to starting position Muscle Focus: Deltoid, Pectoral ``` Cues: Springs don't move much at top Palms stay facing up in up/down!! Keep the movement fluid Keep hands in peripheral vision Maintain upright position of the trunk ```

Answer 8

Reformer - FBI - Intermediate Resistance Settings: Light (1 yellow?) Setup: Hands on footbar shoulder width apart, arms straight, knees on carriage, feet against shoulder rests, body in an arc shape Movement Exhale: Push carriage back, keep body position consistent Inhale: Draw carriage forward to stopper, press down on the footbar, lift to starting position Muscle Focus: Abdominals Back extensors Cues: Keep the abdominals engaged Avoid pressure on the lumbar spine Maintain a consistent arc shape with the body! Keep back, hip and shoulder extensors working throughout

Answer 9

Reformer - FBI - Intermediate Setup: Sitting on sit bones, toes on the footbar in a small V position!, hands on shoulder rests, fingers facing away from the body, elbows slightly bent, back straight Resistance: Medium (Red blue?) Movement: Exhale: straighten legs, dorsi flex and then plantar flex feet Inhale: bend legs, return to starting position Muscles: Abs, Back extensors Cues: Avoid thrusting ribs forward Keep elbows slightly bent and reaching back! Keep trunk upright! Straighten legs completely prior to foot movement

Answer 10

Side Arm Kneeling Series - Reformer - Arm Work - Advanced Set up: Kneeling sideways on carriage, trunk upright, legs shoulder width apart, lower legs parallel, outer leg against front edge of carriage, arms in a T position, palms facing up Resistance: Extra light Movement: Exhale: lift arms overhead Inhale: lower arms, return to starting position Muscle Focus: Deltoid ``` Cues: Maintain scapular stabilization Work both arms symmetrically Focus on keeping trunk centered, avoiding lateral flexion Drop Scapula to lift ```

Answer 11

Reformer - Leg Work - Intermediate Set up: Standing upright, one foot on the platform with all the weight on this leg, place other foot on the edge of the carriage, edge of foot wedged against carriage, hands on hips, knees bent (deep dorsi flexion, upright) Resistance: Light to medium (1 yellow?) Movement: Exhale: straighten leg on edge of carriage pushing carriage out Inhale: return to starting position Muscle Focus: Gluteus medius Cues: Maintain a neutral pelvis Keep all weight on the standing leg Straighten moving leg completely with foot in a wedged position on the carriage

Answer 12

Reformer - FBI - Advanced Set up: Holding trunk upright in a neutral spine position, hands on footbar, feet against shoulder rests, arms straight Resistance: Light (1 yellow?) Movement: Inhale: Bend elbows, lowering body Exhale: Scoop pelvis forward and up, creating a straight diagonal line with body while straightening arms, draw carriage in maintaining a posterior tilt of pelvis, deepening trunk flexion Inhale: Extend back, return to starting position Muscle Focus: Triceps Cues: Maintain scapulae stabilization throughout Keep pelvis lifted and posteriorly tilted during trunk flexion Maximize flexion of trunk when returning carriage to stopper

Answer 13

Reformer - Arms Kneeling Series - Arm Work - Intermediate Set up: Kneeling on the carriage facing the footbar, feet against the shoulder rests, hands holding straps, arms parallel to each other reaching back Resistance: Medium (red, maybe red & green?) Movement: Exhale: bend elbows Inhale: straighten elbows, return to starting position Muscle Focus: Biceps Cues: Avoid thrusting ribs forward Keep upper arms and elbows completely stable Reach elbows back keeping them parallel to each other

Answer 14

Short Box Series - Reformer - Ab Work - Intermediate Set up: Sitting sideways on Short Box, foot hooked under the foot strap, other leg bent on top of box, hands behind head or reaching overhead, body on a straight diagonal line Resistance: ALL SPRINGS Movement: Inhale: laterally flex trunk Exhale: lift up to a straight diagonal line At the end of the exercise, place the bottom on the headrest, body relaxed over box, top arm reaching overhead for a stretch. Muscle Focus: Abs with obliques emphasis Cues: Keep ribcage in Keep pelvis stable Move body as if between two panes of glass Maintain a co-contraction of abs and back extensors

Answer 15

Reformer - Arm Work - Intermediate Set up: Kneeling at edge of carriage, trunk over thighs, BACK EXTENDED, one hand on footbar with elbow bent, other hand on carriage, arm firmly placed by side of body, scapula retracted (head back!!) Resistance: Light (prob green?) Movement: Exhale: straighten elbows Inhale: bend elbows, return to starting position Muscle Focus: Tricep ``` Cues: Scap down, ARM pushes Head BACK!! Engage back extensors throughout Keep shoulder girdle level and square Reach elbow out to sides as they bend ```

Answer 16

Reformer - Long Box Series - Back Extension - Fundamental Set up: Lying prone on the Long Box, sternum at the front edge, hands on footbar, elbows facing outward, back in slight extension Resistance: Light (1 blue?) Movement: Exhale: straighten elbows Inhale: bend elbows, return to starting position Variation: lift trunk as arms straighten and lower trunk as elbows bend Muscle focus: Back Extensors Cues: Maintain abdominal engagement throughout Keep wrists firm and fingers pointing forward Maintain back extensor engagement throughout Face elbows outward as if arms are on a flat surface

Answer 17

Reformer - Arms Sitting Series - Arm Work - Intermediate Set Up: Sitting upright with back toward the footbar, legs straight in between the shoulder rests, arms in the straps parallel to each other at shoulder height, elbows bent at 90 degrees, palms toward face Resistance: Light (1 blue? or green?) Movement: Exhale: open arms out to sides, adduct scapulae Inhale: abduct scapulae, return to starting position Muscle Focus: Deltoid Cues: Upper arms move parallel to floor Bias toward slight external rotation of shoulders Maintain consistent position of arms with palms facing in

Answer 18

Reformer - Long Box Series - Back Extension - Fundamental Set up: Lying prone on Long Box, feet toward footbar, holding ropes (wrap around hands), arms straight and slightly in front of shoulders, palms facing Reformer Resistance: Light (1 blue? or green?) Movement: ASK ABOUT THIS Inhale: lift trunk, extend shoulders, arms to sides of body Exhale: lower trunk, return to starting position Muscle focus: Back Extensors Cues: Palms face Reformer throughout (keep hands close to box) Initiate movement with back extensors Bring arms forward of shoulder line no more than 20 degrees Activate hammies!

Answer 19

Reformer - FBI - Fundamental Setup: Hands on footbar shoulder width apart, arms straight, shoulders stable with head between arms, heels halfway up the shoulder blocks, pelvis lifted toward ceiling, back flat Resistance: Light to medium (1 yellow?) - depends on person - heavier for bigger Movement: Inhale: Extend hips, pushing carriage slightly back Exhale: Flex hips, drawing carriage toward stopper, return to starting position Muscle Focus: Abdominals, Back extensors ``` Cues: Keep head aligned with spine Keep tailbone reaching upwards Emphasize “in” phase of movement Maintain a pyramid shape with body Keep trunk and shoulders as stable as possible ```

Answer 20

Reformer - Rowing Series - Arm Work - Intermediate Set Up: Sitting upright with back to footbar, footbar down, legs straight between shoulder rests (crossed if necessary), arms straight and parallel to each other, holding straps in hands Resistance: Light (1 yellow prob) Movement: Inhale: bend arms, elbows out to sides bring hands toward sternum Exhale: roll down, keep hands close to sternum Inhale: internally rotate shoulders, straighten arms out to a T position Exhale: lift body into forward flexion, arms reach back, hands touch Inhale: circle arms up and around to front Exhale: roll up to sitting, return to starting position Muscle Focus: Posterior deltoid Cues: Sit on carriage so the back is supported by carriage when supine Keep carriage still when moving from the supine position to forward flexion Rolling down when hands reach sternum, not before

Answer 21

Reformer - Long Box Series - Ab Work - Advanced Set up: Lying supine on Long Box, shoulders over back edge of box, chest lifted, legs in tabletop position, hands touching (palms facing out), holding straps high opposite forehead, elbows wide, eyes focused forward. Resistance: Light (1 yellow?) Movement: Inhale: Straighten arms and legs up toward ceiling, externally rotate hips Exhale: Circle arms out and around to sides, simultaneously circle legs out and around, return to starting position. Muscle focus: Abs Cues: Move arms and legs simultaneously Keep eye line directly forward throughout Maintain maximum trunk flexion throughout

Answer 22

Reformer - Abs - Intermediate Setup: Lying supine pelvis in front of shoulder rests, legs in table top position (hips and knees at a 90 degree angle), straps around thighs above knees, chest lifted, fingers interlaced behind head, footbar down (lumbar imprints) Resistance: Light to medium (1 Red) Movement: Inhale: Straighten legs Exhale: Draw thighs toward chest, bending knees and rotating trunk Inhale: Straighten legs, rotating trunk back to center Muscle Focus: Abdominals Cues: Emphasize rotation of trunk Maintain pelvic lumbar stability throughout Keep fingers interlaced and elbows wide

Answer 23

Reformer - Long Box Series - Back Extension - Fundamental Set up: Lying prone on Long Box, facing footbar, thumbs in straps, elbows bent by sides of body, hands opposite shoulders Resistance: Light (1 blue?) Movement: Inhale: lift trunk, straighten elbows moving arms forward circle arms around to sides Exhale: bend elbows lowering trunk, return to starting position Muscle focus: Back Extensors Cues: Keep legs parallel to floor Maintain back extensor engagement throughout Maintain external rotation of shoulders as elbows bend during final phase, as if moving arms on a flat surface

Answer 24

Reformer - Lateral Flex / Rotation - Intermediate Set up: Sitting sideways on carriage, one leg bent in front, other leg bent to side, shin resting against shoulder rests, one hand on footbar, arm straight, other arm down by side Resistance: Light (1 yellow?) Inhale: Abduct shoulder, lower body until arm is parallel with the floor, simultaneously lift other arm to a diagonal Exhale: draw abdominals in and rotate trunk, bring free arm around to the footbar- do not move carriage Inhale: bring trunk back to previous inhale position- do not move carriage Exhale: return to starting position Muscle Focus: Abs (obliques emphasis) Deltoids Latissimus Dorsi Cues: Supporting arm does not bend at any point Allow free arm to follow the movement of the trunk Pivot around the supporting shoulder during rotation

Answer 25

Reformer - ab work - intermediate Set up: Sitting upright at front edge of Short Box (6-8 in from front of carriage), knees bent, feet under foot strap, arms crossed and resting on chest (footbar 3rd notch down) Resistance: ALL SPRINGS Movement: Exhale: Round trunk forming C curve, shoulders above hip joints, lift arms slightly, lower body back (pull trunk away from arms) until back hits box? Inhale: Pause Exhale: Return to Sitting C curve position Inhale: Extend back and lower arms, return to starting position (neutral) Muscle focus: abs, hip flexors Cues: initiate movement with trunk flexion before lowering body back, Keep spine in a c curve throughout lowering and lifting phases, In final phase, extend trunk when shoulders are above hip joints.

Answer 26

Side Arm Kneeling Series - Reformer - Arm Work - Advanced Set up: Kneeling sideways on the carriage, trunk upright, legs shoulder width apart and parallel, one leg against the shoulder rest, opposite side hand holding strap or handle, palm facing the body slightly below the sternum Resistance: Extra light Movement: Exhale: straighten arm out to side moving through shoulder, elbow and forearm Inhale: bend arm moving through forearm, elbow and shoulder, return to starting position Muscle Focus: Deltoid, Rotator cuff Cues: Emphasize sequential movement Keep elbow higher than hand throughout Avoid rotating trunk

Answer 27

Circles Down: EXHALE: Press legs straight down INHALE: Open legs and circle around, return to start Circles Up: INHALE: Open legs out to sides EXHALE: Circle legs around and up, return to start

Answer 28

Refomer - Spinal Articulation - Intermediate Set Up: Lying supine in a neutral spine position, feet in straps, legs straight and together on a diagonal line, headrest down Resistance: 1 Red Movement: Inhale: lift legs to perpendicular keeping pelvis stable Exhale: roll up onto shoulder girdle Inhale: abduct legs slightly Exhale: roll down to sacrum, circle legs around, return to starting position

Answer 29

1 Red ``` START in lifted position EXHALE articluate down INHALE straighten legs (almost straight) EXHALE articulate up INHALE bend knees ```

Answer 30

Reformer - Rowing Series - Arm Work - Intermediate Set Up: Sitting upright against shoulder rests, legs straight out in front, upper arms close to sides with elbows bent, hands by chest, thumbs in straps, palms face down, straps under arms Movement: Exhale: round trunk into forward flexion Inhale: extend back on diagonal line, straighten arms on the same line internally rotate shoulders Exhale: lift trunk to upright position, circle arms around and down to sides, palms facing forward Inhale: bend arms to starting position

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Practical Exam - Reformer Flashcards

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