Reps

Question 1

Footwork Pilates “V”

Answer 1

6-10

Question 2

Footwork Parallel Heels

Answer 2

6-10

Question 3

Footwork Prehensile

Answer 3

6-10

Question 4

Footwork External Rotation

Answer 4

6-10

Question 5

Footwork Internal Rotation

Answer 5

6-10

Question 6

Footwork foot articulations: heel raises/lowers, arch stretches

Answer 6

4-8 of both

Question 7

Footwork Running

Answer 7

6-10

Question 8

Bridging Spine Articulation

Answer 8

Spine articulation: 2 sets
Pilates “V”: 2 sets
Hip lift: 4-8 times

Question 9

Arm series lowers and lifts

Answer 9

4-8

Question 10

Arm series abduction

Answer 10

4-8

Question 11

Arm series circles

Answer 11

4 in each direction (forward and reverse)

Question 12

Arm series triceps lowers

Answer 12

4-8

Question 13

Arm series presses

Answer 13

4-8

Question 14

Coordination

Answer 14

4-8

Question 15

The Hundred

Answer 15

10 sets

Question 16

Femur series: arcs, obliques, circles

Answer 16

Arcs: 4-8
Obliques: 4 sets (right, left)
Circles: 4 each direction (1st open and down 4x, 2nd close and down 4x)

Question 17

Leg lowers

Answer 17

4 in each position

pilates “v”, legs apart, parallel, externally rotated

Question 18

Leg lowers: circles, small heel circles

Answer 18

4 in each direction

Question 19

Leg lowers frogs

Answer 19

4-8

Question 20

Seated arm series: hug a tree, salute, serve the platter, shave the head, arm circles, seated combination

Answer 20

hug a tree: 4-8x
salute: variation 1 & 2 4x
serve the platter: variation 1 & 2 4x
shave the head: 4x
arm circles: 4x
seated combination: 4x

Question 21

Footwork parallel arches

Answer 21

6-10