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Matwork Pilates > Exercises Goals And Connections > Flashcards

Exercises Goals And Connections Flashcards

(56 cards)

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1
Q

Pelvic lift

A

PELVIC LIFT –
Articulation of spine; Strengthen seat and hamstrings; Stabilize hips and pelvis

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2
Q

Pelvic lift builds to

A

SHOULDER BRIDGE

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3
Q

AB CURLS

A

Strengthen upper abdominals; Stabilize pelvis

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4
Q

AB CURLS build to many exercises including

A

HUNDRED and SERIES of FIVE

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5
Q

TOE TAPS

A

Strengthen deep abdominals; Stabilize pelvis; Hip disassociation

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6
Q

TOE TAPS build to many exercises including

A

HUNDRED and SERIES of FIVE

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7
Q

HUNDRED

A

Warm up;
Strengthen abdominals;
Improve circulation;
Breath control

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8
Q

HUNDRED builds to many exercises including

A

DOUBLE LEG STRETCH, LOWER LIFT and TEASER

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9
Q

ROLL UP –

A

Strengthen abdominals; Articulation of spine; Stretch hamstrings

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10
Q

ROLL UP builds to

A

NECK PULL and TEASER

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11
Q

SINGLE LEG CIRCLES –

A

Stabilize pelvis, Strengthen inner thighs, hips & abdominals; Hip disassociation

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12
Q

SINGLE LEG CIRCLES build to

A

CORKSCREW

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13
Q

ROLLING LIKE A BALL –

A

Massage the spine; Deepen the abdominals; C- curve; Open the lower back

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14
Q

ROLLING LIKE A BALL builds to

A

OPEN LEG ROCKER and SEAL

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15
Q

SINGLE LEG STRETCH –

A

Strengthen abdominals; Stretch hips; Stabilize pelvis

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16
Q

SINGLE LEG STRETCH builds to

A

DOUBLE LEG STRETCH

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17
Q

DOUBLE LEG STRETCH –

A

Strengthen abdominals; Stretch hips & lower back; Stabilize pelvis

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18
Q

DOUBLE LEG STRETCH builds to

A

SCISSORS

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19
Q

SCISSORS –

A

Strengthen abdominals; Stretch hamstrings; Stabilize pelvis

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20
Q

SCISSORS builds to

A

LOWER LIFT

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21
Q

LOWER LIFT

A

Strengthen abdominals & hip flexors; Stretch hamstrings; Stabilize pelvis

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22
Q

LOWER LIFT builds to

A

CRISSCROSS and TEASER

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23
Q

CRISSCROSS –

Study These Flashcards
A

Strengthen obliques; Stabilize pelvis

24
Q

CRISSCROSS is connected to

Study These Flashcards
A

SAW, CORKSCREW and SIDE PLANK

25
SPINE STRETCH FORWARD –
Stretch the spine & hamstrings; Deepen the abdominals & C-curve
26
SPINE STRETCH FORWARD builds to
SAW
27
CORKSCREW –
Strengthen obliques, deep abdominals & inner thighs; Increase rotation in spine; Stabilize shoulders & arms; Stretch hamstrings; Hip disassociation
28
CORKSCREW builds to
CAN-CAN
29
SAW –
Increase rotation in the spine; Stabilize pelvis; Deepen abdominals; Stretch hamstrings
30
SAW builds to
CRISS CROSS and SPINE TWIST
31
SWAN –
Increase extension of the spine; Strengthen upper back; Open chest
32
Essential SWAN builds to
Progressive SWAN
33
SINGLE LEG KICKS –
Strengthen the back of the body (upper back, seat hamstrings); Open the front of the body (chest, hips)
34
SINGLE LEG KICKS builds to
DOUBLE LEG KICKS
35
SHOULDER BRIDGE –
Strengthen the seat, hips & hamstrings; Open the chest & hips
36
Essential SHOULDER BRIDGE builds to
Progressive SHOULDER BRIDGE
37
FRONT BACK –
Strengthen and stretch the hips & legs
38
FRONT BACK builds to
BICYCLE and GRAND RONDE DE JAMBE
39
UP DOWN –
Strengthen and stretch the hips & legs
40
UP DOWN builds to
INNER THIGH LIFTS, GRAND RONDE DE JAMBE and SIDE PLANK
41
SMALL CIRCLES –
Strengthen and stretch the hips & legs; Stabilize pelvis
42
SMALL CIRCLES build to
GRAND RONDE DE JAMBE
43
TEASER –
Strengthen the abdominals, inner thighs and hip flexors; Articulation of the spine
44
Essential TEASER builds to
OPEN LEG ROCKER and Progressive TEASER
45
QUADRUPED –
Strengthen abdominals, back, hips and shoulders
46
QUADRUPED builds to
SWIMMING
47
SERRATUS PUSH-UPS –
Strengthen shoulders; Improve shoulder mobility; Stabilize spine & pelvis
48
SERRATUS PUSH-UPS build to
FRONT PLANK
49
FRONT PLANK –
Strengthen abdominals, chest, arms, back, legs and glutes; Stabilize spine & pelvis
50
FRONT PLANK builds to
PUSH-UPS
51
SIDE PLANK –
Strengthen the side of the body (obliques, shoulders, hips)
52
SIDE PLANK builds to
SIDE BEND
53
SEAL –
Massage the spine; Deepen abdominals; C-curve; Open hips
54
SEAL builds to
CRAB
55
STANDING CHEST EXPANSION –
Open the chest; strengthen the triceps and upper back; stretch the neck
56
STANDING CHEST EXPANSION builds to
SWAN and DOUBLE LEG KICK

Matwork Pilates (5 decks)

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