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reformer repetoire > reformer repetoire > Flashcards

reformer repetoire Flashcards

1
Q

reformer foot series heels

A

laying on carriage
heels on foot bar
bend and straighten legs to push the carriage in and out

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2
Q

reformer foot series toes

A

laying on carriage toes on footbar

straighten legs to push carriage out, bend to return

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3
Q

reformer foot series lift and lower

A

laying on carriage toes on foot bar
legs striaght
drop heels below bar push back up
calf raise

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4
Q

reformer foot series walking

A 
laying on carriage 
toes on foot bar legs straight 
bend on leg and drop heel of other leg below foot bar 
swap 
aka prancing
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5
Q

reformer second series parallel

A

laying on carriage, toes or heels on corners of foot bar

bend and extend legs

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6
Q

reformer second series external rotation

A

laying on carriage toes or heels on corners of footbar
knees externally rotated as wide as the footbar
extend and flex

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7
Q

reformer second series internal rotation

A

laying on carriage, heels on footbar

knees internally rotated, flex and extend

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8
Q

monkey stretch

A

seated on carriage, toes or heels on foot bar, hands hold foot bar either inside or outside of feet
push away with the legs while upper body bends forward over legs
return to starting postion

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9
Q

reformer single leg series table top

A

supine, ball of one foot on footbar
other in tt
bend and straighten footbar leg
gesture leg stays at 90

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10
Q

reformer single leg series

bicycle

A

supine one leg table top other ball of other foot on footbar
footbar leg extends gusture leg stays at 90
footbar leg bends, gesture leg extends over the footbar at 45

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11
Q

reformer single leg series

single heels

A

supine heel of one foot on fb
gesture leg extended to 45, foot flexed
FB leg extends and bends gesture leg stays still

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12
Q

reformer foot series side plié

A

side lying nuetral spine position
underneath leg flexed and supported on carriang
top leg flexed foot on foot bar
bend and extended top leg

top leg can also be externally rotated

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13
Q

mid back series plough

A

supine, hands in straps over shoulder flexed at 90

exhale draw hands to hips

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14
Q

mid back series triceps

A

supine hands in straps
shoulder neutral elbows at 90
straighten arms to hover off carriage
legs tt

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15
Q

mid back series forty five degrees

A

supine legs tt hands in straps
arms long hovering above the carriage by hips
flex and abduct arms out on 45 angle until level with the shoulder joints
return

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16
Q

midback series side arms

A

supine hands in straps legs tt
arms at side
arms go to a t

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17
Q

mid back series arm circles

A

supine, legs tt hands in straps

arms long at hips, draw circles with arms, reverse

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18
Q

mid back hundreds

A

supine lets tt hands in straps
arms hover off carriage, pump arms
abdo prep
legs extended

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19
Q

cat arm dissociated

A

4 point facing the pulleys hands on rails slightly above shoulder height knees behind shoulder pads
pull shoulders over hands, hips stay still
flex shoulders to 90 degrees

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20
Q

cat hip dissociated

A

4 point hands on rails, knees behind shoulder pads
use hips to pull carriage in
knees under hips,

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21
Q

feet in straps bend and stretch

A

suppine feet in straps
legs in tt
legs extend to 45
parrallel, internal, external rotation

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22
Q

feet in straps lift and lower

A 
supine feet in straps 
striaght legs over hips 
extends to 45 degrees 
repeat 
parallel internaland external rotation
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23
Q

diamone

A

supine feet in straps
hips externally rotated and flexed to 120, knees at 90, heels together, balls of feet apart
legs forming diamond shape
lift nad lower legs while maintaining a diamond shape in between legs

24
Q

adductor stretch

A

suppine feet in straps
straight legs over hips abduct the hips carriage doesn’t move
return to 90 over hips

25
Q

feet in straps slices

A

suppine feet in straps
hips flexed to 45 knees extended parallel alignment
hinge one hp to 90 flexion, at the same time flex the other hop and knee
one leg bends one leg straightened

26
Q

feet in straps beats

A

feet in straps, legs tt
extend legs on diagonal
beat the legs together rapidly three times
return to starting position/tt

27
Q

feet in straps frog

A

supine feet in straps
legs straight at 45
flex hips to 90
keep carriage still, flex knees to 90, externally rotate the knees, heels stay together, form diamond shape with the legs
keep the carriage still and keep the thighs still in placeand extend the knees feet to reach to the sides
adduct the legs to meet extended at 45 degrees
repeat

28
Q

feet in straps stag

A

suppine feet in straps
one foot bends in toward the groin, other leg extends out to the side straight
swap legs

29
Q

co-ordination

A

supine legs in tt hands in straps
neutral shoulders, elbows bent to 90, palms facing footbar
extend the elbow,arms hover beside hips over carriage
simultaneously extend legs to 45
hold upper body position beat legs together three times
return to starting postion

30
Q

short spine

A

suppine feet in straps legs extended at 45
legs come to 90
legs draw up over nad back of body, peeling lower back middle back off the carriage
carriage closed
externally rotate the hips, knees bend to 90, heels connect
roll back back onto carriagen maintaining the distance between knees and chest until lower back reaches carriage
legs push out, stay externally rotated, wide circle around till inline with foot bar, return to parallel, adduct legs together

31
Q

back rowing series plough

A

seated facing pulleys, legs over head rest, hands in straps
plough movement of arms
shoulders flex to approx 90
draw carriage in, flex to neutral

32
Q

back rowing series open book

A

seated facing pulleys, legs over head rest, straps crossed over, loops over elbows
shoulders and elbows flexed to 90 palms facing inwards
horizontally abduct the shoulder joints to move the carriage outwards
horizontally adduct the shoulders controlling return of the carriage

33
Q

back rowing series biceps

A

seated facing pulleys, legs over head rest, hands in straps, hands at shoulder level
flex elbows to 90 degrees, keeping upper arms still and wrist neutral to move the carriage out
return to starting position controlling the return of the carriage

34
Q

back rowing series triceps

A

seated facing pulleys, legs over head rest, hands in straps elbows flexed to 90 beside waist
extend the elbows keeping them by the waistm controlling the return of the carriage, keep wrists neutral

35
Q

back rowing series, roll down

A

seated facing pulleys, legs over head rest, hands in straps
roll off the sit bones, c curve spine draw hand to ches, elbows go wide
roll over the hips, maintaining c curve
arms go long in front restack spine

36
Q

back rowinbg series roll down with biceps

A

seated facing pulleys, legs over head rest, hands in straps
roll off the sit bones, c curve spine
keep arms extended at shoulder height
flex elbows to approx 90 in biceps curl toward face, repeat three times
roll over the hips, maintaining c curve
arms go long in front restrack spine

37
Q

back rowing series, roll down with biceps

A

seated facing pulleys, legs over head rest, hands in straps
roll off the sit bones, c curve spine draw hand to ches, elbows go wide
rotate the spine to one side, extend elbows to make a v shape with arms
return to centre, repeat on other side
roll over the hips, maintaining c curve
arms go long in front restrack spine

38
Q

side arm series internal rotation

A

sitting crossed leg facing side of carriage
hand closest to the pulleys holds strap in hand
shoulder externally rotated, elbow held by the waist and flexed to approx 90, palm facing inwards
internally rotate the shoulder joint to move the carriage out, keep the shoulder set
externally roate the shoulder joint to control the return of the carriage

39
Q

side arm series external rotation

A

cross legged facing side of carriage
strap in hand closest to foot bar, shoulder joint internally rotated, elbow held by waist at 90 palm facing inwards
externally rotate the shoulder joint to move the carriage out
internally roate the shoulder to control the return of the carriage

40
Q

side arm series abduction

A

high kneeling on carriage, leg against pulling
footbar side hand holding strap
arms long, palm facing inward
abduct shoulder to approx 90 degrees to move the carriage out
adduct the shoulder to return to neutral
repeat

41
Q

side arms series adduction

A

high kneeling on carriage pully side hand hold strap
shoulder abducted to approx 90
adduct the shoulder to draw arm in to beside body and move the carriage out
abduct the the shoulder to return to starting position control the return of the carriage

42
Q

side arm series draw sword

A

high kneeling on carriage foot bar side hand holding strap, arm across body, shoulder internally rotated
flex the elbow to lead the movement, abduct and externally rotate the shoulder and extend the elbow at 100
flex the elbow, adduct and internally rotate the shoulder joint back to start position

43
Q

spine twist

A

seated on carriage acing the side, pulley hand holding strap, hands folded on top of each other, arms rounded like holding a beach ball
rotate spine to one side, arms stay still in front of body
repeat other side

44
Q

front rowing series plough

A

seated cross leged againt shoulder blocks facing footbar
straps in hands beside hips
flex shoulders to 90 to move cariirage out
palms stay facing up
return to side repeat

45
Q

front rowing second position

A

seated on carriage facing footbar straps in hands arms long in front of shoulders flexed to 90
horizontally abduct the arms to form at t shape
return to starting position

46
Q

front rowing offering

A 
seated facing footbar straps in hands, elbows bent to 90 beside waist 
extend arms and flex shoulders to 90 
horizontally abduct arms to t position 
return to 90 
return to stating postion
47
Q

front rowing series salute

A

seated facing footbar straps in hands, backs of parms at forehead
extend arms straight at 100 degrees palms rotate to face down
return to staritng postio

48
Q

arms pulling straps long bow plough

A

long box postion, head over head rest, chest just off box, hands hold straps
shoulder flexed to 1oo reaching overhead
stabilse shoulders and draw arms to hover long beside body
return to starting position

49
Q

arms pulling straps on long box airplane

A

long box postion, head over head rest, chest just off box, hands hold straps
arms in t shape at shoulder height, glide palms down arms to pockets, gently lift sheet for cervical and thoracic extension

50
Q

arms pulling straps on long box triceps

A

long box postion, head over head rest, chest just off box, hands hold straps
elbows flexed and resting beside the waist
extend the elbows to pockets to move the carriage out
rebend elbows to control return of the carriage

51
Q

feet pulling straps on long box hamstrings

A

laying on long box facing foot bar
straps over ankles
bend knees to pull carriage
re extend to control return of the carriage

52
Q

feet pulling straps side leg press

A

side lying bottom leg flexed and rested on carriage
strao over top foot, hip and knee bent to 90
extend top leg long toward footbar tomove carriage out,
rebend to control return of the carriage

53
Q

feet pulling straps side kicks

A

side lying, bottom leg bent resting on carriage strap over foot of top leg, extend in front of body approx 90
glide leg back in line with body at hip height
flex hip to return to starting position control return f the carriage

54
Q

feet pulling carriage side leg lift

A

side lying, bottom leg bent resting on carriage strap over foot of top leg, leg extended hip flexed to approx 45
lift the top leg up over hip and lower to hip height

55
Q

short box series roll back

A

short box postion, seated facing foot bar,, feet in foot strap arms in cossack position
roll off sit bones, c curve the spine, arms lift up in line with face
roll forward over the knees maintaining c curve, restack spine

56
Q

short box series roll back with a twist

A

short box postion, seated facing foot bar,, feet in foot strap arms in cossack position
roll back c circle arms stay in front of chest, rotate to either side
roll over legs maintaining c curve restack spine

57
Q

short box series twist

A

short box postion, seated facing foot bar,, feet in foot strap
sitting tall with arms over head, twist to one side an d then the other keeping the pelvis still, allow the neck and arms to follow the movement

reformer repetoire (1 decks)

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