BB Exercise Names Flashcards
(128 cards)
1
Q
Hundred prep
A
10 sets
2
Q
The Hundred
A
10 sets
3
Q
The Roll Up
A
3-6 reps
Several modifications
4
Q
Single Leg Circles
A
4-8 circles each way
5
Q
Rolling like a ball
A
6-10 reps
6
Q
Single leg stretch
A
8-12 sets
7
Q
Double leg stretch
A
3-6 reps
8
Q
Single straight leg stretch
A
8-12 sets
9
Q
Double straight leg stretch
A
2-4 sets
10
Q
Crisscross
A
8-12 sets
11
Q
Spine Stretch Forward (mat)
A
4-8
12
Q
Spine Stretch Side
A
4-6
13
Q
Saw
A
4-6 sets
14
Q
Open leg rocker
A
4-8
15
Q
Swan/Baby Swan
A
3-6
16
Q
Single leg kicks
A
6-10
17
Q
Double leg kicks
A
3-6 sets
18
Q
Swimming (mat)
A
15-25 sets
19
Q
Side leg lifts
A
6-10/side
20
Q
Side leg circles-big and small
A
4-10/side
21
Q
Side leg kicks
A
4-8
22
Q
Side leg bicycle
A
4-6
23
Q
Side leg bananas
A
3-6
24
Q
Seal
A
4-8
25
Push ups
1-3 sets of 4-10 push-ups
26
Beginning mat sequence
Standing: warm up, posture
All fours: prepilates
Supine: prepilates, 100, roll up, HS stretch, leg circles (sm/lg), rolling like a ball, single leg stretch, double leg stretch
Sitting: adductor stretch, spine stretch forward, spine stretch side, saw
Prone: baby swan, quad stretch, single leg kicks, double leg kicks, child’s pose
All fours: sternum drops, opp arm/leg reach, plank
Supine: single straight leg stretch, crisscross, bridging/marching
Sidelying: side leg series
Supine: piriformis stretch, seal
Standing: push ups
27
Prepilates: Breathing exercises
Diaphragmatic breathing, lateral breathing, one lung breathing, sniffing breath
28
Prepilates: lower core activation
Fingertip abdominals, pregnant cat, pelvic floor engagement, standing multifidi
29
Prepilates: neutral spine exercises
Pelvic clock, pelvic tilts, standing alignment check using the bones.
30
Prepilates: abdominal strength exercises
Abdominal curls, oblique abdominals (curls)
31
Movement principles: inner unit
TA, pelvic floor, multifidi, diaphragm
32
Movement principles: outer unit
Anterior oblique sling: SA, Int oblique, ext oblique, adductors
Post oblique sling: lats, glutes
Deep longitudinal system: erector spinae, QL, thoracolumbar fascia, sacrotuberous ligament, biceps femoris
Lateral system: glute med, glut min, contralateral adductors
33
Prepilates: lumbopelvic stability exercises
Marching
Toe taps
Opposite arm/leg reach
34
Prepilates: strengthen and mobilize the spine
Cat/cow, hip circles (poodle tail), tail wag, round back bridging, flat back bridging, bridge marching, typewriter/hip dips/figure 8s, prone arm reaches (rockets), mini swan
35
Prepilates: shoulder stability and mobility exercises
Rotator cuff: Rotator cuff strengthening in IR/ER
Shoulder mobility: telescope arms, pinwheel, angels in the snow
Scapula stability/mobility: sternum drops, wall push ups, plank/push ups
36
Prepilates: release work
Skull clock, pelvic clock, knee stirs, knee folds
37
Prepilates: types of stretching
Contract/Release
Active Isolated stretch
Static stretch
38
Prepilates: stretches
Down dog, cat/cow, child’s pose, hip flexor stretch, butterfly, half straddle, full straddle, knee to chest, torso twist, figure 4, hamstring, small ball supine hip flexor
39
Spine Twist
4-8
40
Teaser prep
3-6
41
Teaser 1-torso roll downs
3-6
42
Teaser 2-leg lowers
3-6
43
Teaser 3-both
3-6
44
Hip circles
3-6
45
Roll over
3 each way
46
Modified corkscrew
3-6
47
Corkscrew
3-6
48
Neck pull
3-6
49
Leg pull down
4-6 sets
50
Leg pull up
4-6 sets
51
Jackknife
3-4
52
Kneeling side kicks
6-8 sets
53
Seated twist
4/side
54
Side bend (plank) twist
4/side
55
Side bend (plank) mermaid
4-6/side
56
Scissors
4-6
57
Bicycle
4-6
58
Shoulder bridge
3-4 sets
59
Boomerang
4
60
Swan dive/swan rocking (mat)
3-6
61
Rocking (mat)
4-6
62
Footwork
Reps 10
63
Roll down
Reps 10
64
Supine arm work
Reps 10
65
The hundred (reformer)
Reps 1 set
66
Kneeling abs facing back
Reps 10
67
Kneeling abs facing front
Reps 10
68
Feet in straps
Reps 6-10
69
Long box pulling straps
Reps 6
70
Long box OH press and swan
Reps 4-8
71
Short box abs
Reps 6
72
Bridging &pelvic lift (reformer)
Reps 6
73
Knee stretch
Reps 8
74
Elephant
Reps 10
75
Long stretch
Reps 4
76
Up stretch
Reps 5
77
Arm work facing straps
Reps 4-10
78
Arm work facing footbar
Reps 4-10
79
Standing/side splits
Reps 8
80
Lunges
Reps 4
81
Side stretch/mermaid
Reps 6
82
Cleopatra
Reps 6
83
Single leg footwork
Reps 10
84
Footwork on footplate
Reps varies
85
Jumping on footplate
Reps varies
86
Coordination
Reps 6
87
Short spine massage
Reps 6
88
Stomach massage
Reps 6
89
Long box back stroke
Reps 6
90
Long box breast stroke
Reps 3
91
Long box swimming
Reps 20
92
Short box oblique abdominals
Reps 3-6
93
Short box advanced abdominals
Reps 3-4
94
Short box mermaid
Reps 3
95
Short box climb a tree
Reps 2-3/side
96
Knee stretches—knees off (jackrabbit)
Reps 4-8
97
Arabesque &single leg elephant
Reps 6-8
98
Down stretch
Reps 5
99
Semi circle
Reps 3/dir
100
Chest expansion &kneeling arm circles
Reps 4-6
101
Kneeling side arms
Reps 4-6
102
Rowing front 1-sitting tall
Reps 4-5
103
Rowing front II-bending down
Reps 4
104
Corkscrew
Reps 3
105
Long box double leg kicks
Reps 4-6
106
Long box teaser
4-5
107
Long box horseback
4-5
108
Long box swan
4
109
Long box grasshopper
3
110
Long box rocking
3-6
111
Rowing back 1-round back
4-5
112
Rowing back 2-flat back
Reps 4-5
113
Reverse abdominals
10
114
Long spine massage
3
115
Jackknife
3-4
116
Thigh stretch
4
117
Tendon stretch
4
118
Long back stretch (slide)
3
119
Snake
3
120
Twist
3
121
Control front facing carriage
4
122
Control back, facing ceiling
4
123
Star/side support
3
124
Splits
4
125
Upper arms
4
126
Roll down (trap)
6-10
127
Assisted sit-ups
6-10
128
Advanced sit-ups
4
