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Pilates > Reformer > Flashcards

Reformer Flashcards

1
Q

Parallel Heels (Supine Series)

A

Block: Foot work
Muscle Focus: Hip Extensors, Knee extensors

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2
Q

Parallel Toes (Supine series)

A

Block: Foot work
Muscle Focus: Hip Extensors, Knee extensors

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3
Q

V-Position Toes (Supine Series)

A

Block: Foot work
Muscle Focus: Hip Extensors, Knee extensors

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4
Q

Open V-Position Heels (Supine Series)

A

Block: Foot work
Muscle Focus: Hip Extensors, Knee extensors

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5
Q

Open V-Position Toes (Supine Series)

A

Block: Foot work
Muscle Focus: Hip Extensors, Knee extensors

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6
Q

Calf Raised (Supine Series)

A

Block: Foot work
Muscle Focus: Ankle-foot plantarflexors, ankle-foot dorsiflexors

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7
Q

Prances (Supine Series)

A

Block: Foot work
Muscle Focus: Ankle-foot plantarflexors, ankle-foot dorsiflexors

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8
Q

Prehensile (Supine Series)

A

Block: foot work
Muscle focus: hip extensors, knee extensors

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9
Q

Single Leg Heel (Supine series)

A

Block: foot work
Muscle focus: hip extensors, knee extensors

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10
Q

Single Leg Toes (Supine series)

A

Block: foot work
Muscle focus: hip extensors, knee extensors

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11
Q

Hundred Prep

A

Block: Abdominal Work
Muscle Focus: Spinal flexors, hip flexors, shoulder extensors

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12
Q

Hundred

A

Block: Abdominal Work
Muscle Focus: Spinal flexors, hip flexors

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13
Q

Coordination

A

Block: Abdominal Work
Muscle focus: spinal flexors, hip flexors, shoulder extensors

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14
Q

Round back (Short box series)

A

Block: Abdominal work
Muscle focus: spinal flexors, spinal extensors, hip flexors

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15
Q

Flat back (Short Box Series)

A

Block: Abdominal work
Muscle focus: spinal flexors, spinal extensors, hip flexors

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16
Q

Tilt (Short Box Series)

A

Block: Abdominal work / Lateral/flexion rotation
Muscle focus: spinal lateral flexors, spinal flexors, spinal extensors

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17
Q

Twist (Short Box Series)

A

Block: Abdominal work / Lateral flexion/rotation
Muscle focus: spinal rotators, spinal flexors, spinal extensors, hip flexors

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18
Q

Roundabout (Short box series)

A

Block: Abdominal work / Lateral flexion/rotation
Muscle focus: spinal rotators, spinal flexors, spinal extensors, hip flexors

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19
Q

Climb-A-Tree (Short Box series)

A

Block: Abdominal work
Muscle focus: spinal flexors, spinal extensors

20
Q

Frog (Hip Supine Series)

A

Block: Hip Work
Muscle focus: hip adductors, hip extensors, knee extensors

21
Q

Circles Down (Hip Supine Series)

A

Block: Hip Work
Muscle focus: hip adductors, hip extensors

22
Q

Circles Up (Hip Supine Series)

A

Block: Hip Work
Muscle focus: hip adductors, hip extensors

23
Q

Openings (Hip Supine Series)

A

Block: Hip Work
Muscle focus: hip adductors, spinal flexors, spinal extensors

24
Q

Frog Extended (Hip Supine Series)

A

Block: Hip Work
Muscle focus: hip adductors, spinal flexors, spinal extensors

25
Q

Frog Extended Reverse (Hip Supine Series)

A

Block: Hip Work
Muscle focus: hip adductors, spinal flexors, spinal extensors

26
Q

Bottom Lift

A

Block: Spinal Articulation
Muscle Focus: spinal flexors, hip extensors

27
Q

Bottom Lift with Extension

A

Block: Spinal Articulation
Muscle Focus: spinal flexors, hip extensors, knee extensors

28
Q

Bottom Lift with Extension

A

Block: Spinal Articulation
Muscle Focus: spinal flexors, hip extensors, knee extensors

29
Q

Short Spine

A

Block: Spinal Articulation
Muscle Focus: spinal flexors, spinal extensors, hip extensors

30
Q

Long Spine

A

Block: Spinal Articulation
Muscle Focus: spinal flexors, spinal extensors, hip extensors

31
Q

Lunge Standing (Hamstring Stretch Group)

A

Block: Stretches
Muscle Focus: Hip flexors, hip extensors

32
Q

Lunge kneeling (Hamstring Stretch Group)

A

Block: Stretches
Muscle Focus: Hip flexors, hip extensors

33
Q

Lunge Forward (Hamstring Stretch Group)

A

Block: Stretches
Muscle Focus: Hip flexors, hip extensors

34
Q

Scooter Round Back (Knee Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal Flexors, Spinal Extensors

35
Q

Scooter Flat Back (Knee Stretch Group)

A

Block: Full Body Integration I
Muscle: Spinal flexors, spinal extensors

36
Q

Round Back (Knee Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal Flexors, spinal extensors

37
Q

Flat Back (Knee Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal Flexors, spinal extensors

38
Q

Up Stretch I (Up Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, hip extensors, hip flexors, scapular stabilizers

39
Q

Elephant (up stretch group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, hip extensors, hip flexors, scapular stabilizers

40
Q

Knee Stretch Reverse (Knee Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal flexors, hip flexors, scapular stabilizers

41
Q

Down Stretch (Down stretch group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, spinal flexors, shoulder extensors

42
Q

Stomach Massage Round Back (Stomach Massage Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, spinal flexors, knee extensors, ankle-foot plantarflexors

43
Q

Stomach Massage Flat Back (Stomach Massage Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, spinal flexors, knee extensors, ankle-foot plantarflexors

44
Q

Stomach Massage Reaching (Stomach massage group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, spinal flexors, knee extensors, ankle-foot plantarflexors

45
Q

Up Stretch 2 (Up Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, spinal flexors, hip extensors, hip flexors, scapular stabilizers

46
Q

Long Stretch (Up Stretch Group)

A

Block: Full Body Integration I
Muscle Focus: Spinal extensors, spinal flexors, shoulder flexors, scapular stabilizers

Pilates (3 decks)

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