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43 Cards in this Set
- Front
- Back
Exercise Name
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*Listed: settings, what's important, safety, and variations
*Not Listed: Think of a Progression, Regression and Contraindication/Caution, and Modifications (preg/osteo/hip/knee/shoulder/wrist etc) |
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Footwork (foot/hip/ankle variations)
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SR1, pg 43
2-all springs (2R) 2 holes showing *Hips: parallel- hip width, narrow, Wide ER, Pilates V, wide *Balls of Feet: parallel- hip width, narrow (foot relaxed and prehensile) ER - Pilates V, wide (P) Single leg variations, or Plantar/dorsiflexion (heel raises) |
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Roll Down Series (4 main versions)
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SR1, pg 45
1-2 springs (1G) Cords short (handles or inside loops), palms up in soft bicep curl, headrest and footbar down *Articulate up down from "C" curve w/exhale *Bicep curls or Rows (straps crossed or uncrossed) *Spine rotation *Arm work in spine rotation |
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Seated Footwork (2 main variations)
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SR1, pg 51
1-2 springs (1R) Footbar high, hold on to start for safety NON-SKID ON CARRIAGE under heel FOOTBAR LOCKED Opposite foot on moon box on floor Sit bones slightly forward on the footbar *Double leg |
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Feet in Straps (6 main variations +)
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SR1, pg 53
1 1/2-2 springs (2R) Feet in long loops SAFE INSTRUCTION TO GET INTO POSITION *Lift/Lower (hip flexion/extension) *Small circles *Large Circles *Frog Press *Walking on the Ceiling (parallel feet, or Peter Pan) *Loops around Thighs (*100s) *feet in IR/ER |
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Bridging (7 main variations)
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SR2, pg 9
2-3 springs (2R) Headrest Down *Bridge up/down *Hips in ER/IR *Hips ABD/ADD *On Balls of feet *In neutral, anterior tilt, or non articulating bridge *Leg extension: torso neutral (hips/knees flex), hip extension (hips stay lifted) *Single Leg lift/lower, or "Can Can" |
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Supine Arm Series (6 main variations)
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SR2, pg 11
1-2 springs (1R) Arms reach to ceiling in loops fingers open, legs @ 90 degrees (spine neutral, or slight imprint) *Lift/Lower (shoulder flexion/extension) 2in off of mat *Circles: CW/CCW *Side Arms: Shoulder AB/ADD *Tricep Press *Cheerleader: Arcs and Circles *Reciprocal movement patterns |
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Supine Abdominal Series: Hundred (2 main variations)
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SR2, pg 13
1-2 springs (1R) Arms reach to ceiling in loops fingers open, legs @ 90 degrees (spine neutral, or slight imprint) *Hundred Prep (Chest lift, add leg extension) *Hundred (Arm pumps) |
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Supine Abdominal Series: Coordination
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SR2, pg 13
1-2 springs (1R) Head down, elbows bent floating above carriage, legs in table top. INHALE to extend arms/legs + curl up + open/close legs, EXHALE to bend knees/elbows. Maintain curl up 3-5 reps (Gaze) |
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Mermaid (5 main variations)
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SR2, pg 35
1-1 1/2 springs (1R) Footbar up, one hole showing, hand forward on bar *Add spine rotation/de-rotation while in lateral flexion *Rotation Flexion: Press (1R, 1B) *Rotation Extension: Press *Flex shoulders and press away from footbar, lengthen the spine *Contralateral Stretch |
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Cleopatra (2 main variations)
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SR2, pg 37
1-1 1/2 springs (1R) One hole showing, footbar up, press out for starting position Ball or block under hand Shins lined up w/shoulder blocks *Sidebend *Rotation |
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Scooter (4 main variations)
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SR2, pg 39
1-2 springs (1R) Hands on footbar, planted foot aligned with front half of carriage, VERTICAL TIBIA, EXHALE w/Press. CUE FOOTBAR GRAB IF LOOSE BALANCE for exit strategy The "work" is in the standing leg more than the moving leg *Fingertip touch, or hands off of the bar *Arms swinging in opposition *Body parallel to floor, upright, or tilted slightly forward *Spine Flexion "C" curve: INHALE carriage back, EXHALE to pull carriage in (small motion) |
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Standing Hip Stretch (3 main variations)
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SR2, pg 41
1-1 1/2 springs (1R) Standing leg straight and lined up w/knob Bend arms to plane out over carriage/lower Keep spine long/pelvis neutral, keep standing CKC hip open at QL *Keep both legs straight *Bend front knee and keep back leg straight *Add Thoracic Extension on return movement to increase hip flexor stretch |
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Quadruped Series (4 main variations)
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SR3, pg 11
1/2 to 1 spring (1R) Footbar Down *Hip Flexion/Extension *Shoulder Flexion/Extension *Combination: Hips, shoulders, hips, shoulders *Obliques *Lighter springs |
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Knee Stretches (3 main variations)
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SR3, pg 13
1-1 1/2 springs (1R) ( sit bones above heels, no sit, scoop abs, round collarbones) (Inhale to extend the hips, exhale to flex) *Flexion *Neutral (option to reverse breath) think dowel spine *Extension |
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Reverse Abs (4 main variations)
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SR3, pg 15
1-2 springs (1G) NON-SKID UNDER HANDS Hands slightly in front of shoulders, parallelogram *Hip Flexion pull *Lat Pull: Shoulder Flexion/Extension *Single Leg *Oblique (+ leg lift) |
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Kneeling Arm Series: Facing Front (4 main variations)
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SR3, pg 13
1/2 - 1 spring (1B) Cords short w//handles or inner loops STERNAL SPOT & DISCUSSION ABOUT EXIT STRATEGY BLOCK CARRIAGE w/foot, lunge stance GRAB LOOPS IN SITTING, THEN GO INTO TALL KNEEL *Serving- Palms up *Shoulder Flexion *Tricep Press/Salut *Hug a Tree *(Shave Back of Head) |
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Kneeling Arm Series: Facing Side (versions 1-3)
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SR3, pg 35
1/2-1 (1Y uploaded) Cords short or handle/inner loop PULLEY HEIGHT (Can vary, pics show low pulleys) SPOT CLIENT & EXIT STRATEGY Block carriage w/foot, lunge stance GRAB LOOPS IN SITTING, THEN GO INTO TALL KNEEL *Side Arm #1 (D2 pattern: Elbow, wrist, Elbow, return) *Side Arm #2 (Mermaid length Tricep: hand on shoulder block) (option to use lengthened back cord/loop vs front) *Side Arm #3 (Inside arm: Goal Post and reach overhead) |
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Kneeling Arm Series: Facing Side (IR/ER & Travolta)
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SR3, pg 37
1/2 - 1 spring (1Y) SPOT & SAFETY DISCUSSION Block carriage w/foot, lunge stance GRAB LOOPS IN SITTING, THEN GO INTO TALL KNEEL Pulley height (pics show high pulleys) *Internal Rotation (1B) (towel roll under arm) *External Rotation (1Y) (towel roll under arm) *Travolta (1Y) (Rotate from rib cage, eyes follow hand) |
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Kneeling Arm Series: Facing Back (4 main variations)
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SR3, pg 39
1/2 - 1 spring Cords short or handles/inner loops MOST DANGEROUS STERNAL SPOT!!! & EXIT STRATEGY GRAB LOOPS IN SITTING, THEN GO INTO TALL KNEEL Block carriage w/foot, Lunge Stance *Press Back- Straight Arms *Biceps Curls (1R, 1Y), slight lean back, elbows @ 90 *Rows (cords crossed) *Chest Expansion (Inhale to press, look R/L, exhale to return, and repeat in opposite direction) *Seated on box *Vary pulley height |
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Short Spine Massage (2 versions)
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SR3, pg 41
1 1/2 - 2 springs (2R, 1Y) Headrest down Cords short, or inner loops 45 degrees at legs to start *Shoulder Stand, Leave heels and peel down, then press back to 45 *Shoulder Stand, then heels move with sit bones like holding ball (space between knees and chest), then press back to 45 "Pike, peel up, plie', peel down, press" |
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Long Spine Massage (3 main versions)
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SR3, pg 43
1 1/2 - 2 springs (1R, 1G) Headrest down Cords LONG, or long loops 45 degrees at legs to start CARRIAGE STILL WITH ROLL UP & ROLL DOWN *Pike up to shoulder stand with LEs ADDucted, articulate down and circle *Pile up to shoulder stand with LEs ABDucted, articulate down and circle * Increase degree of hip extension while descending (reach legs away, THEN articulate down) *Raise arms to ceiling or out to sides |
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Long Stretch Series (4 main initial versions)
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SR4, pg 11
1 1/2 - 2 springs (1R, 1B) or (1R, 1Y) Footbar high BLOCK CARRIAGE WITH MOUNT, cue kneel, then set up SPOT IN FRONT OF CARRIAGE FOR NEW MOVER, DISCUSS ESCAPE ROUTE *Elephant (feet flat toward middle of carriage, FLEXED) exhale carriage in *Inverted V (anchor xyphoid, ear to shoulder ratio/gaze) exhale carriage out * Long Stretch (exhale to push back into shld flexion) *Jackrabbit (start in Long Stretch, "make a table with your spine", spine/pelvis level in space, knees bend/straighten) |
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Long Box Series: Pulling Straps (4 main versions +)
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SR4, pg 13
1 spring (1R or 1B) Footbar Down or out of way Cords short (short loops or handles), or hold tapes Long Box on MOUNT FROM SIDE (BOB) *Pulling Straps: INHALE to extend arms along side the torso, EXHALE to return *Pulling Straps "T": INHALE to Adduct arms to sides from "T" position, EXHALE to return (little fingers move toward hips) *Pulling Straps with Spine Extension: INHALE to extend shoulders, and lift breast bone, EXHALE to return *Pulling Straps with Triceps Extension: (Humerus parallel) EXHALE to extend the elbows and straighten arms, INHALE to bend *Perform arm circles *Hands on frame, pull body into thoracic extension |
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Long Box Series: Prone Shoulder Press & Extension (4 main versions)
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SR4, pg 15
(1 spring) (1R or 1B) Footbar up, but slightly low (one notch down) Long box on *Prone Shoulder Press: EXHALE to press *Prone Extension: Press down into footbar to extend spine, lower ribs on box *Scapular elevation/depression *Single Arm (1B) |
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Semi-Circle (2 main versions +)
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SR4, pg 17
1 1/2 - 2 springs (1R, 1Y) Footbar middle or high, 2 holes showing Shimmied down position to start, balls of feet parallel on bar MANAGE RIBS *Leading with Coccyx: INHALE press out, EXHALE into well leading w/coccyx, INHALE to ride springs in, EXHALE to articulate up into bridge. Reverse *Leading with Ribcage: INHALE press out, EXHALE roll down from ribcage, INHALE ride springs, EXHALE to articulate up into bridge. Reverse *Single leg (lighter springs) *Legs in Pilates V, or shoulder width *Heels on |
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Short Box Series (6 variations)
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SR4, pg 35
ALL SPRINGS, strap, box position (in front or over shoulder rests), body on box toward front edge *Round Back *Rotation (Rotate and articulate back) *Flat Back (INHALE to hinge back) *Twist (Dowel overhead, INHALE and hinge back) *Sidebend (Lengthen into long diagonal to start, INHALE and sidebend toward well, EXHALE up) HEAVY sitbone reach to come back to sitting (open top elbow) *Climb a Tree (repeat whole thing 3-5x on each side) |
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Standing Series/Side Splits (4 main variations)
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SR4, pg 37
1-2 springs (1R) Footbar out of way, (standing platform or stand on frame) 60% on ball of foot, 40% on heel NON-SKID on CARRIAGE, STEP ONTO FRAME FIRST BACKWARD DISMOUNT BLOCK CARRIAGE HHA and/or pole Pelvic tilt *Hip AB/ADD (springs light/heavy) *Knees Bent *Skating *Side Splits (foot against shoulder rest/toe out, INCREASE spring tension) |
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Tendon Stretch & Gymnast (2 main exercises)
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SR5, pg 73
1 1/2 - 2 springs (1R, 1B) Footbar placement to avoid compression/arm length ASSIST AT PELVIS, NON SKID Heels hooked *Tendon Stretch: weight over balls of feet, maintain hairpin/wide collar bones *Gymnast: Allow torso to move toward vertical, INHALE to perform Tricep dip (3-4 = progression) |
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Stomach Massage
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SR5, pg 75
2-3 springs (1R, 1B) SIT ON NON-SKID Adjust body on carriage/footbar according to person Sit at frond edge of carriage, feet in parallel or Pilates V, hands grasp carriage, "C" curve body position slightly posterior to sit bones Press w/exhale, and ankles: PF/DF/PF and then KF) *Flexion *Hands Back (Backstroke into position, soft elbows) *Arms Out (arms out front, to sides, or above) *Twist (rotate with leg extension) (Sternum rotates) *Reach (arms forward or up on diagonal) |
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Russian Split & Front Split (6 variations)
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SR5, pg 95
1- 2 springs (1R, 1B) Footbar up SAFE ASSIST ON/OFF of Carriage, SPOT w/HHA *Russian Split (extend front leg) *Front Split (both legs straight press into splits) *Lunge Back (flex and extend the back knee) *Hands on Footbar *Foot on frame (or LOCKED Footplate) *Kneeling (maintain bottom hip position and upright body) |
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Jumping (many variations)
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SR5, pg 97
1- 2 springs (1R, 1Y) Jumpboard in locked position, Headrest up LEGS EXTENDED TO START SOFT LANDING: "toe ball heel", connect heels, LE alignment, FOCUS on DECELERATION *Footwork prep *Continuous jumping: legs parallel, ER, close together, wide, single leg *Dance variations *Heavy springs for legs, light springs for torso (core) *Hands behind head *Feet higher on board = less challenge |
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Long Box Series: Swan
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SR6, pg 141
1 1/2 - 2 springs (1R, 1B) Footbar down Long box on, with pad at edge of box Balls of feet inside of frame in Pilates "V", arms outstretched overhead or down to floor EXHALE press out to long diagonal, INHALE to extend, EXHALE to long diagonal, INHALE and extend/KF/Arc up, EXHALE straighten legs lengthen torso down , and bend knees *Feet on footbar *Hands on box |
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Long Box Series: Backstroke (3 variation suggestions)
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SR6, pg 143
1 1/2 - 2 springs Long box on, footbar low, short loops SAFE MOUNT/DISMOUNT Shoulder blades near edge of box, head off Elbows bent to sides, palms up, chest lift position, hips/knees flexed INHALE to ceiling (no carriage mvmt), EXHALE to circle arms and legs, INHALE in Hundred position, EXHALE back to start. Maintain chest lift Repeat 4-6x *Reverse *Roll head down between reps *Perform on carriage instead of box with or without curl up |
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Long Box Series: Teaser
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SR6, pg 145
1 - 1 1/2 springs Long box, footbar low SAFE MOUNT/DISMOUNT Body extended to start EXHALE Up/EXHALE Down *Arms Arcs, or circles *Leg lowers |
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Rowing Series: Rowing Back I (Round Back)
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SR6, pg 163
1 spring (1R) Short loops Footbar down Can adjust pulley risers Can cross legs (even sit bones) Elbows to sides, palms face chest INHALE to roll back, EXHALE to extend arms/circle, INHALE, then EXHALE to stack up 3-5x |
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Rowing Series: Rowing Back II (Flat Back)
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SR6, pg 165
1 spring (1R) Footbar down Can adjust pulley risers Short loops Can cross legs (even sit bones) Elbows at 90 degrees, palms facing face INHALE to hinge back, return to sitting tall THEN begin to EXHALE and flex into long C curve reaching over feet, circle arms down, then INHALE them up, EXHALE to start COME BACK TO FULL UPRIGHT SIT |
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Rowing Series: Rowing Front III (Sitting Tall)
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SR6, pg 167
1 spring (1R) Footbar down Can adjust pulley risers Short loops PALMS DOWN INHALE reach eye height and up, EXHALE tap, INHALE to flex shoulders, EXHALE circle and back to start |
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Rowing Series: Rowing Front IV (Bending Down) (2 variations)
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SR6, pg 169
1 spring (1R) *Variation 1 shown with low pulleys *Variation 1: EXHALE to flex forward, INHALE to roll up, EXHALE to circle back to start *Variation 2: EXHALE to flex the spine, INHALE and lengthen into long (semi-upright) diagonal "press carriage back with sit bones" and hinge up, EXHALE to circle arms back to start |
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Long Stretch Series: Downstretch
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SR6, pg 171
1 1/2 - 2 springs (1R, 1B) Hands on footbar, hips in extended "Quadruped" position, spine extended. EXHALE to press out, INHALE to return in to increased crescent shape *Single Arm w/Rotation (1R, 1Y) |
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Long Stretch Series: Upstretch
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SR6, pg 171
1 1/2 - 2 springs (1R, 1B) BLOCK CARRIAGE to get into position Stand in front of client Set-Up in Inverted "V" Press into plank to start, INHALE to move forward over footbar, EXHALE to articulate into "V", INHALE press to plank *Can do reverse |
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Long Stretch Series: Knee Stretch Knees Off
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SR6, pg 173
1 1/2 - 2 springs Footbar high Block carriage In Knee Stretch Position to start (pelvis just behind knees in rounded position) Press into arms and hover the knees Press carriage back Maintain and deepen spinal flexion |
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Long Stretch Series: Arabesque (Flat Foot, Arabesque, & Arabesque w/Beats)
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SR6, pg 173
(1R, 1B) *Arabesque- Flat Foot, square hip (EXHALE carriage back, INHALE to return) (Ear to shoulder ratio) *Arabesque- Demi-Point, open hip (active glutes and maintain lifted open hip) EXHALE carriage out, INHALE to return *Arabesque- Demi-Point with Beats (one leg hovers between shoulder rests, body in plank) INHALE carriage in and flex bottom hip, extend top leg to ceiling, EXHALE to press carriage out and legs back together |