Reformerr Exercissesss Flashcards
What is footwork?
2 Green and 1 Red, (option to add red)
Something we usually start class with. Many variations of feet and leg positioning - feet together parallel, pilates first, hip distance parallel, and turned in, feed wide second in parallel (not usually used) or turned out. Knees tracking over 2nd toe.
- Feet can be on ball on feet (forced arch, plantarflexion or foot, press into first and second toes)
- Can be on heels
- heel pockets
- arches of feet
- can do full carriage extensions, isometric hold halfway, pulses in top range
Single leg footwork
2 Green or 1 Green and 1 red
Feet must in hip distance to keep working leg in alignment with sit bone. Other leg can be in tabletop, 90, or full extension over bar. Maintain neutral spine.
- with knee in table, 45, or 90, working leg doing any variation of footwork.
Top leg can also work in
- Developpe
- Enveloppe
- Battement
- Under and over bar (threading the needle)
Can use jumpboard with/without wobble board.
What is Side lying VMO/Glute/quad work?
one Green and 1 Red - option to add a blue.
Lying on side, medium footbar or jumpboard
- hips are back, foot is on bar either on heel at edge - parallel or turned out with heel pocket arch on bar.
- Releve in middle of bar, parallel or turned out - targets more glutes
What is side lying glute work with leg in strap?
1R OR 1 blue
Strap Around thigh -
- knee to tabletop and extend, circles of knee (reaches)
- fire hydrants - (knees dont come together, only hip distance, and open)
- clams - heels together, feet flexed (balance on ball of bottom foot)
- straight leg pull down (leg goes straight out to 90, pull down to footbar)
- Inner thigh pull down - turned out of parallel - can take leg as high as pelvic stability and form will allow
- Straight leg circles (variable size)
Strap on foot -
- Fire hydrants and clams (rope on top of leg)
- Straight leg pull down - Leg extends forward and back
- leg lifts/pulses in forward position or extended
- circles either direction with leg forward
- big leg circles in either direction maintaining pelvic stability
Stretch at end - figure 4, leg not in strap crosses thigh (figure that out)
What is Tendon Stretch?
2 G and 1 R (can do after or during footwork)
ball of foot on bar, paralell, hipwidth distance
- Calf raises, heels drop and lift maintaining ankle stability
- can do prancing or running or self stretch with opposite toes under bar
Foot placement can be pilates first, turned in, parallel together or sit bone apart.
What is soleus work?
2 G and 1 R (can do after or during footwork)
Toes on bar, feet paralell, hip width apart.
- heels lift in calf raise
- knees bend to halfway
- lower and lift heels from here without moving the carriage
Soleus stretch -
- knees bend to halfway, lower heels, let them sink down.
What is Pelvic Curl/Bridge?
Headrest must go down! 1 R and 1 B (or heavier)
- feet on footbar - arches or heel pockets, or foot plate
Foot positions -
- feet hip width parallel
- pilates first (toes, arches or heel pockets)
- wide second turned out (toes, arches or heel pockets)
Single leg
- feet parallel, sits bone apart, pockets of heels or toes) - add a spring as needed.
- Hold lift
- Single leg battements
- Table top lower
- pulses with free leg in table, crossing thigh in figure 4, leg extended toes to sky
- developpe/enveloppe to 45
- marching
Can use magic circle, bands or ball.
Short Press -
- Pelvis is up, extend carriage halfway, and return.
Long press -
Modified - Pelvis lifts, extend carriage away, roll pelvis down, bring carriage home. Reverse pattern.
Advanced - Pelvis lifts, extend carriage away completely, bring carriage back in. Pelvis stays lifts entire time.
(lighter spring more advanced for everything- R&Y etc)
What is Semi Circle?
1R &1B - Low footbar (high for advanced)
Feet in pilates first, heel pockets on footbar. Hands against shoulder blocks, arms extended, booty and lower back slide off carriage and into springs, thoracic spine online on carriage
- inhale prepare
- exhale articulate hips up and over feet for thigh stretch and psoas stretch (hip flexor)
- inhale press carriage away, hips stay lifted
- exhale articulate hips down
- inhale bring carriage home
Can reverse - inhale press away, exhale lift hips, inhale bring carriage in hips lift over feet, exhale curl down.
Modifications
- lighter spring (1R & 1Y)
- footbar flat
-moonbox against shoulder blocks for petite client
Variations - Parallel feet, on toes in pilates first. Trainer can assist stretch thighs.
What is Supine ab series?
1R &1Y or 1R &1B - low to medium footbar, headrest up
Hands in straps at appropriate length
- arms start at 90, arms press down, knees stay in table, or extend to 45
*Option to add curl (trunk flexion)
Extra options in position -
- Can stay curled up, can do single leg stretch, scissors, leg circles
- Perform with legs at 45 (holding, with/without curl, or moving in and out of tabletop)
- T press with/without trunk flexion, legs variable
- Jumping jacks/snow angels with/without trunk flexion, legs at 45.
- tricep series - parallel arms, turned out slightly, small circles with hands elbows stay still. Legs variable.
- walking arms - one arm up, one out to side, knees in table top.
- Cheerleader - Walking arms with one leg extended, one bent in 100s position. Same leg extends as arm open to side, roll down switch arms, legs come back to table.
- Diamond press/triceps press/frog press - Knees open shoulder width, feet flexed, hands in crybaby diamond, legs extend to 45 OR stay in, as arms push straight.
- obliques - feet in frog, arms to ceiling, curl up, one arm between legs and one outside, and back center. Other side. Can add pulses here.
- hundreds
Variations - use ball on top of shins, between knees or ankles, band, magic circle at thighs or ankles inside or outside legs to work either adductors or abductors.
What is supine arm circles?
1R &1Y or 1R &1B - low to medium footbar, headrest up
- Hands in straps, circling in each direction (out to T, circle down etc)
What is coordination?
1R &1Y - low to medium footbar, headrest up
- dead bug position, elbows into ribs (tricep position), fingertips to sky in 90 flexion, knees in tabletop
- inhale lift head, extend arms and legs to 45, exhale open legs no wider than frame, inhale close the legs, 2 part exhale - draw knees in first, lower hand and arms second.
What is hundreds?
1 R & 1Y - low foot bar, headrest up
- Knees in table or extended to 45, head and shoulders curl up/ Pump arms 5inhale, 5 exhale for 100 reps.
What is jackknife?
1 R or 1B OR 1R &1Y for extra stability
- Arms start at 90, legs at 45, inhale prepare, exhale legs come over, inhale straight body, exhale curl down, legs stay lifted
- Can start legs at table, 90
What is foot strap series?
1R & 1B or 2R harder - headrest up
legs can be parallel or turned out
- tick tocks - inhale up, exhale down
- leg circles - inhale open, exhale down, reverse inhale down legs together, exhale open and return.
- frog press - inhale prepare, exhale extend - can do pulses or work pilates wide second.
- swimming (breaststroke and reverse
- smile
- hammer - legs in diamond, heels together, lower and lift
- snow angels
- v pull down
- smile
- peter pan
single legs
- circles, single leg reach, scissors. Other leg can be tabletop or 45 when not working.
What is leg circles?
1R & 1B or 2R harder - headrest up
Feet in straps, circles in each direction, big or small. Can externally rotate legs in circle for extra stretch
- inhale legs up
- exhale open, circle around and down
Reverse
- exhale down
- inhale legs open, circle around and up
Prep:
- start with small boxes (heels sway out, carriage doesn’t move on abduction and adduction)
Modifications
- Strap around knees for any knee issues
- Smaller range of motion
- micro bend knees
- Pillow up neck and shoulders
Variations
- turn in or out, variable size of circles
- lighter spring for more core
What is frog?
1R & 1B or 2R harder - headrest up
Feet in straps - arms long to side, supine
- heels together, toes turned out, knees stacked over hips or can come closer to shoulders if flexibility allows and tail stays down. Knees shoudler width apart.
- inhale press to 45, exhale return.
- Can lift head and shoulders as option maybe?
What is bonus leg variations: straps on feet?
1R & 1B or 2R harder - headrest up
- swimming (breaststroke and reverse
- smile
- hammer - legs in diamond, heels together, lower and lift
- cog/ferris wheel - legs in diamond, soles of feet together, circles toward face and reverse
- snow angels
- v pull down
- smile
- peter pan
- double leg press (knees together at 90 and extend to 45)
What is light spring series?
1Y or 1B
- extra core, feet in straps.
- tick tock, leg circles, frog, peter pan, smile, v pull down, open and close
What are feet in straps stretches?
1R and 1B
- little buddha
- happy baby, bent or straight legs
- peter pan
- middle split
- hamstring, can pull on ropes
- psoas, bend knees, flex feet, pull on ropes
Single leg
- hamstring
- psoas
- IT - flex foot, cross midline
- inner thigh, open leg, can bend and open other knee to balance
(leg not working back be on footbar)
What is single leg strap work?
1R or 1B - Head and shoulder down or lifted
- single leg reach, switch
- scissors
- leg circles, other leg in table or 45
- tick tock
What is short spine?
2R (can add yellow to make easier) HEADREST DOWN
- lying supine, legs at 45
- inhale lengthen hamstrings and bring feet overhead, keep tailbone anchored
- exhale engage core, spine peels off, legs extend overhead and up
- inhale hips externally rotate, knees open and come down to shoulder blocks
- exhale articulate spine to mat, as legs extend hamstring stretch without moving carriage. When limit is reached, draw heels to glutes, tail comes down, legs press out in frog, turn legs parallel at 45, and repeat.
What is long spine stretch?
2 R, headrest flat
- Legs at 45
- inhale prepare
- Exhale lift legs and torso simultaneously (they move as one solid unit) to shoulder stand position
- inhale open legs shoulder width
- exhale plank down as push feet against straps, arrive simultaneously at 45, feet come together
Modifications
- Legs to 90
- lift hips up, carriage doesn’t move
- open legs
- roll down spine, carriage doesn’t move
- legs circle down to 45
Variations
- turned out
- arms and hands off mat
What is rowing front series: Hug a tree?
1B or 1R - Facing springs - Short box, kneeling, crossed legs, legs straight out, neutral spine. Can vary straps and also have at elbow.
- hands in straps
- arms open to the side in peripheral view, micro bend
- inhale hands come together in front of sternum, exhale return
What is rowing front series: Shaving?
1B or 1R - Facing springs - Short box, kneeling, crossed legs, legs straight out, neutral spine. Can vary straps and also have at elbow.
- Body hinge forward
- hands behind head in diamond
- inhale extend arms forward on a diagonal, exhale return
What is rowing front series: serving bread?
1B or 1R - Facing springs - Short box, kneeling, crossed legs, legs straight out, moonbox, neutral spine. Can vary straps and also have at elbow.
- seated upright, elbows by ribs, palms facing up, inhale extend forward, exhale return
-option to open arms when extended, close, back to beginning (offering)
What is rowing front series: tin soldier?
1B or 1R - Facing springs - Short box, kneeling, crossed legs, legs straight out, neutral spine. Can vary straps and also have at elbow.
- elbows by side, palms face down
- inhale extend forward to 90,
- exhale hands come down to side, arms straight
- inhale shoot arms forward and up by ears as torso pitches forward
- exhale circle arms to side, down, elbows bend to start
What is bonus arm variations: Forward facing arms?
1B or 1R - Facing springs - Short box, kneeling, crossed legs, legs straight out, neutral spine. Can vary straps and also have at elbow.
- Forward chest expansion
- teacups and candles
- bicep curls, torso pitches forwards
- reverse rowing
- T to L
- Salute
- barbie arms
- chopping wood (triceps)
- waxing - both directions
- superman - pitch body forward, hands in front of shoulders, extend up and slightly forward.
-Boxing - thumbs up - lighter springs - 1Y or 1B
What is stomach massage? “round”
2 R & 1 B - Low bar or medium footbar, high for advanced
- toes come to bar, pilates first, knees open shoulder width, palms lightly touching edge or carriage, elbows open. pelvis tilts posteriorly, spine in strong C curve flexion. Maintain spinal curve and core engagement throughout exercise.
- exhale extend legs
- lower/lift heels
- Inhale return.
What is Stomach massage variations?
2 R and 1B, low bar, high for advanced
- round
- Hands reach forward lifted 45
- Hands hold shoulder blocks behind open chest
- twist
What is monkey and saw stretch?
2 R and 1B, low bar, high for advanced. Non slip or box.
Monkey
- Toes on bar hip distance, hands on the outside of feet, extend legs, lower and lift heels 3x, option to hold stretch.
- feet wider than hips, toes, hands in middle of feet. Extend legs and lower and lift heels 3x or just stretch forward.
Saw - toes wide on bar, one hand on inside of foot, other arm opens to side. Rotation and flexion. (Teacher may assist “tango stretch”.
What is rowing back series: rowing 1?
1B or 1R, handles or straps, headrest flat
Rounded back
- Seated facing back, legs long into headrest.
- hands in straps together in front of sternum, palms face out
- inhale prepare, exhale, posterior pelvic tilt, round and pull back
- inhale arms open to T, palms face back, exhale stretch body forward hands come behind, inhale arms circle side extend forward, inhale back to seated pulling arms in
