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Flashcards in Essential Reformer Deck (5)
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What is the order of the Essential Reformer Workout?

Footwork
3-4 springs. 10-12 reps
Toes apart heels together
Toes wrapped on bar
Heels on bar
High half toe
Lower and lift
Second position
3-4 springs. 10-12 reps
Parallel
Laterally rotated
Medially rotated
Single leg
2-3 springs. 5-10 reps
Bent leg
Bicycle
Single heel
Hundred
2-3 springs. 10 sets
Bend and stretch
2 springs. 10 reps
Lift and lower
2 springs. 5 reps
Adductor stretch
2 springs. 5 reps
Short spine
2 springs. 5 reps
Prep
Full
Midback series
1-2 springs. 5 reps
Triceps press
Straight down
Forty five degrees
Side
Circles
Back rowing preps
1-2 springs. 5-10 reps
Plow
Open elbows
Airplane
Biceps curl
Triceps
Roll-down
Roll-down with biceps curl
Roll-down with obliques
Side arm preps sitting
1/2-1 spring. 5-10 reps
Internal rotation
External rotation
Adduction
Abduction
Side twist sitting
1/2-1 spring. 5 reps
Front rowing preps
1-2 springs. 5 reps
Straight forward
Second position
Offering
Stomach massage
2-3 springs. 10 reps
Prep
Round back
Straight back

LONG BOX
Arms pulling straps
1/2-1 spring. 5 reps
Plow
Airplane
Triceps

SHORT BOX. 2 springs
Round back. 5 reps
Straight back. 5 reps
Twist. 5 reps
Tree. 3 reps

Elephant
1-2 springs. 10 reps
Round back
Straight back
Mermaid
1 spring 3-5 reps
Leg circles
2 springs. 10 reps
Parallel
Laterally rotated
Medically rotated
Knee stretches
2 springs. 10 reps
Running
2-3 springs. 20-60 reps
Hip lift
2-3 springs. 10 reps
Hip rolls
2-3 springs. 5-10 reps
Prep
Full
Single thigh stretch
2 springs. 5 reps
Side splits
1/2-2 springs. 8-10 reps
Abduction
Adduction

1

Cue footwork toes apart heels together

Start: balls of feet on footbar, ankles plantar flexed. Legs parallel and abducted, knees flexed just wider than shoulders and pointed over toes
3-4 springs
8-10 reps
Inhale, maintain heels lifted and extend knees to push carriage out
Exhale, keep legs straight andStart: supine, pelvis and spine neutral, arms long by sides of body, palms down, balls of feet in footbar, toes apart, heels together, legs laterally rotated, knees flexed just wider than shoulder-distance apart, knees pointing over center of feet.
3-4 springs
10-12 reps
Inhale, to prepare
Exhale, squeeze heels together and extend knees to push carriage out
Inhale, flex knees and hips, control return of carriage

Exhale, keep heels still and push out
Inhale, return carriage

Exhale, extend knees fully without locking
Inhale, flex knees and hips to return

Exhale, using vasti to track patella as knees and hips extend
Control the carriage as you inhale to return

Exhale through pursed lips
Inhale, through the nose

Exhale deeply to help engage the transversus abdominis
Inhale into the sides and back of the ribs

Exhale, transversus abdominis compresses to stabilize lumbar spine
Inhale, to return

Exhale, squeeze heels together to fire adductors and aid firing TA
Inhale, stabilize your scapula and relax your shoulders

Exhale, transversus abdominis compresses to stabilize lumbar spine
Inhale, return carriage to rest




lower heels under bar
Inhale lift heels
Exhale, maintain heels lifted and flex knees and hips, controlling return of carriage

2

Cue footwork, wrap toes on bar

Start: gently wrap distal ends of toes around footbar. Legs parallel and adducted, knees flexed
3-4 springs
10-12 reps
Inhale, to prepare

Exhale, keep heels still in space, push out
Inhale, control return of carriage

Exhale, a tray set on the triangle formed by ASIS and pubic symphysis should remain parallel to the carriage
Inhale, flex knees and hips

Breathe out, your neutral spine has its regular anterior convex curve
Breathe in, to return

Push the carriage out as you exhale
Control the carriage back,

Exhale extend out
Inhale, using the neutral spine to promote efficient movement of the limbs

3

Cue footwork heels on bar

Start heels on bar, ankles dorsi flexed, legs parallel and adducted, knees flexed

4

Cue footwork, high half toe

Start: balls of feet on bar, ankles plantar flexed, legs parallel and adducted, knees flexed