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Ducking Ducks > Reformerr Sprinnnggsss > Flashcards

Reformerr Sprinnnggsss Flashcards

1
Q

Footwork

A

2 greens and 1 red (can add blue or red)

Option for no springs to work extra control. Need grippy socks. Heels on top, heel pockets plantar flex, toes hooked under.

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2
Q

Footwork - Jumpboard with wobble board

A

1 red and 1 green (option to add blue)

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3
Q

Side lying VMO / Glute work

A

1 red or 1 blue ( can do 2 reds or add 1 more blue)

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4
Q

Side lying leg glute work with strap

A

1 R or 1 B (strap around knee or foot)

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5
Q

Tendon stretch

A

2 greens and 1 red

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6
Q

pelvic curl / bridge

A

1 red and 1 blue

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7
Q

Pelvic bridge short/long press

A

1 R & 1 B or 1 R & 1 Y

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8
Q

semi circle

A

1 red and 1 blue (low footbar)

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9
Q

supine ab series

A

1 red and 1 yellow (or 1 red and 1 blue) low or medium footbar

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10
Q

supine arm circles

A

1 red and 1 yellow (or 1 red and 1 blue) low or medium footbar

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11
Q

coordination

A

1 red and 1 yellow (or 1 red and 1 blue) - low footbar

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12
Q

hundreds

A

1 red and 1 yellow (or 1 red and 1 blue) - low footbar

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13
Q

jackknife

A

1 red (can add a yellow for more stability)

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14
Q

foot strap series

A

1 red and 1 blue (can do 2 red)

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15
Q

leg circles

A

1 red and 1 blue (can do 2 red)

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16
Q

frog

A

1 red and 1 blue (can do 2 red)

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17
Q

bonus leg variations: straps on feet

A

1 red and 1 blue (can do 2 red)

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18
Q

light spring series leg series / stretches

A

1 yellow or 1 blue

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19
Q

single leg strap work

A

1 red or 1 blue

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20
Q

short spine

A

2 red (can add yellow to make easier and provide more stability)

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21
Q

long spine stretch

A

2 red (option to add yellow to make easier and provide more stability and support)

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22
Q

rowing front series; hug a tree

A

1 blue or 1 red

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23
Q

rowing front series: shaving

A

1 blue or 1 red

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24
Q

rowing front series: serving bread

A

1 blue or 1 red

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25
Q

rowing front series: tin soldier

A

1 blue or 1 red

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26
Q

bonus arm variations: forward facing arms

A

1 blue or 1 red

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27
Q

stomach massage

A

2 red and 1 blue - footbar is low, higher for more advanced, non slip material.

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28
Q

monkey and saw stretch

A

2 red and 1 blue

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29
Q

rowing back series: rowing 1

A

1 blue or 1 red

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30
Q

rowing back series: rowing 2

A

1 blue or 1 red

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31
Q

chest expansion / 6 part / thigh stretch

A

1 blue or 1 red

32
Q

bonus arm variations: rear facing - teacups / candles

A

1 yellow or 1 blue

33
Q

bonus arm variations: rear facing: T to L

A

1 blue or 1 yellow

34
Q

bonus arm variations: rear facing: tricep kick backs

A

1 blue or 1 red

35
Q

bonus arm variations: rear facing: tiny circles

A

1 blue

36
Q

bonus arm variations: rear facing: bicep curls

A

1 blue and/or 1 red

37
Q

bonus arm variations: rear facing: rowing

A

1 blue or 1 red

38
Q

bonus arm variations: rear facing: butterfly

A

1 blue or 1 red

39
Q

bonus arm variations: rear facing: church steeple

A

I blue or 1 red

40
Q

bonus arm variations: rear facing - DOWEL bicep curls

A

1 blue or 1 red

41
Q

bonus arm variations: rear facing - DOWEL reverse curl/forearm lift

A

1 red or 1 blue

42
Q

reverse abs / hip flexor spine

A

I red or 1 blue

43
Q

long box series: pulling straps

A

1 blue or 1 red - foot bar flat

44
Q

long box series: t press

A

1 red or 1 blue, footbar flat

45
Q

long box series: riser pull

A

1 blue or 1 red, non slip material

46
Q

breast stroke

A

1 blue or 1 red (can do yellow to make easier, red is advanced)

47
Q

bonus long box / hamstring work

A

1 red or 1 green for 2 legs, 1 blue or 1 red for one leg.

48
Q

backstroke

A

1 red or 1 blue, long box, low footbar

49
Q

teaser

A

1 red or 1 blue, low footbar

50
Q

horseback

A

1 blue

51
Q

bonus arm series: side facing arms

A

1 red or 1 blue

52
Q

seated rotation and tilt variation

A

1 red or 1 blue (option to add yellow if using blue)

53
Q

Archer

A

1 yellow

54
Q

Mermaid

A

1 Red or 1 B- low to medium footbar

55
Q

Scooter

A

1 Red or 1 Red and 1 Yellow - medium to low footbar

56
Q

Eve’s lunge

A

1 Red or 1 Red and 1 Yellow - Low or medium footbar depending on height

57
Q

Standing splits

A

1 red and 1 Yellow. For inner thighs, can do 1 Yellow or no springs. Footbar is flat. Non slip, trainer brace the carriage.

58
Q

Short box series with strap

A

Springs fully loaded. Foot strap in use. flat footbar.

59
Q

Side overs and stretch

A

Springs fully loaded, short box (can be over shoulder rests) foot strap, foot bar flat

60
Q

Mckenzie type lumbar rehab work

A

Rear facing, long box, high foot bar, foot bar on heels loose and unsecured.

61
Q

Short box - climb a tree

A

Springs full loaded, short box, flat foot bar

62
Q

Knee stretch series

A

1 R & 1B, footbar low or medium

63
Q

tricep press knee stretch series

A

1 R & 1Y

64
Q

Jack rabbit

A

1R & 1B or 1R & 1Y, low to medium foot bar

65
Q

down stretch

A

1R & 1B or 1R & 1Y, low to medium foot bar

66
Q

up stretch

A

1R & 1B or 1R & 1Y, low to medium foot bar

67
Q

Long stretch / plank

A

1R & 1B or 1R & 1Y, low to medium foot bar. headrest up.

68
Q

elephant

A

1R & 1B or 1R & 1Y, low to medium foot bar

69
Q

arabesque

A

1R & 1B or 1R & 1Y, low to medium foot bar

70
Q

front splits

A

1R & 1B or 1R & 1Y, low to medium foot bar

71
Q

russian splits

A

1R & 1Y, low to medium foot bar

72
Q

Tendon stretch

A

1R & 1B or 1R & 1Y, medium foot bar

73
Q

Long back stretch

A

1R & 1B or 1R & 1Y, medium foot bar

74
Q

Reverse knee stretch

A

1R or 1R &1Y

75
Q

Push up front

A

1R & 1B or 1R & 1Y, low to medium foot bar

76
Q

Push up back

A

1R & 1B or 1R & 1Y, low to medium foot bar. Moonbox near shoulder blocks

77
Q

snake

A

1R & 1B or 1R & 1Y, foot bar with arm of foot bar away from carriage side

Ducking Ducks (8 decks)

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