Lolita's Legacy System One Reformer

Question 1

What is the order of the Footwork exercises on the Reformer, System I (8 main ones)?

Answer 1

1. Parallel Arches (sitz bones apart)
2. Pilates “V”
3. Parallel Heels (feet together)
4. Prehensile (feet together)
5. External Rotation
6. Internal Rotation
7. Foot Articulations:
   * Heel Raises/Lowers
   * Arch Stretches
8. Running

Question 2

What is the spring setting for Footwork on the Reformer?

Answer 2

3 heavy springs
OR
2 heavy, 1 medium

Question 3

What do the colors of springs on the Reformer signify?

Answer 3

blue = light
red = heavy
green = heavier

Question 4

How do you cue breathing for Footwork on the reformer for System I?

Answer 4

• inhale, prepare
• exhale to press out
• inhale to bend legs and return

Question 5

What is starting position and reps for Bridging - Spine Articulation (Spine Articulation in Flexion, Pilates “V”, and Hip Lift) on the Reformer?

Answer 5

supine on carriage, legs parallel with feet in front of ischiums and aligned with knees, KNEES BENT, FEET FLEXED and placed on footbar where arch meets heel, arms beside hips, palms down; 2 sets

Question 6

What is the spring setting for Bridging - Spine Articulation (Spine Articulation in Flexion, Pilates “V”, and Hip Lift) on the Reformer?

Answer 6

3 heavy springs
OR
2 heavy, 1 medium

Question 7

What is breathing pattern on Bridging - Spine Articulation (Spine Articulation in Flexion, Pilates “V”, and Hip Lift) on the Reformer?

Answer 7

• inhale, prepare
• exhale to tilt pelvis to…
• INHALE, PAUSE
• exhale to roll down…

Question 8

What is a VERY important safety protocol for Bridging on the Reformer? (VERY, VERY important)

Answer 8

LOWER the HEADREST all the way down!

Question 9

What is the starting position and reps for Arm Series on the Reformer?

Answer 9

supine on carriage, head on headrest, LEGS TOGETHER and KNEES BENT in tabletop position, clavicles wide, sternum relaxed, arms and fingers lengthened by sides (or get ready with hands in short loops); 4-8 reps

Question 10

What are the 5 exercises in the Arm Series for the Reformer?

Answer 10

1. Lowers and Lifts
2. Side Abduction
3. Circles
4. Triceps Lowers
5. Presses

Question 11

What is the spring setting on Reformer for the Arm Series?

Answer 11

1 heavy, 1 light
OR
1 heavy, 1 medium

Question 12

What is the breathing pattern for the Arm Series exercies?

Answer 12

• inhale, reach (lift, open)
• exhale, lower (return)

For Circles: inhale to lift & exhale to open to sides to circle

Question 13

What is the spring setting on the Reformer for Coordination?

Answer 13

1 heavy, 1 light
OR
1 heavy, 1 medium

Question 14

Name some exercises that use 1 heavy, 1 light spring setting?

Answer 14

Arm Series
Coordination
The Hundred
Seated Arm Series (or just 1 heavy)
Facing Straps (or just 1 heavy)
Chest Expansion (or just 1 heavy)

Question 15

What is the breathing pattern for Coordination?

Answer 15

• inhale, prepare
• exhale, lift upper body, straighten arms toward footbar, and lift legs to 45 degrees to open and close legs
• inhale, bend knees and elbows, return upper body to carriage

Question 16

What is the starting position and reps for Coordination on the Reformer?

Answer 16

supine on carriage, knees bent, legs together in tabletop, feet pointed, clavicles wide, elbows bent on mat with hands in short loops, fingertips lengthened toward ceiling; 4-8 reps

Question 17

What is the spring setting on Reformer for The Hundred?

Answer 17

1 heavy, 1 light
OR
1 heavy, 1 medium

Question 18

What is starting position on Reformer for The Hundred?

Answer 18

lying supine, head on headrest, arms and fingers LENGTHENED BY SIDES with hands in short loops, KNEES BENT and legs together in tabletop position

Question 19

What is the breathing pattern on the Reformer for The Hundred?

Answer 19

• inhale to prepare
• exhale, reach straight arms beside hips as upper body curls up & legs extend to 45 or challenge point
• pump arms straight while inhaling 5 times and exhaling 5 times (repeat 10 times)

Question 20

What are the exercises in the Femur Series?

Answer 20

1. Arcs
2. Obliques
3. Circles

Question 21

What is the spring setting on the Reformer for the Femur Series?

Answer 21

2 heavy (if someone is petite, maybe 1 heavy, 1 light)

Question 22

What is the starting position on the Reformer for the Femur Series?

Answer 22

supine on carriage, arms beside hips, palms down, legs in tabletop position with feet in long straps and toes pointed (to put feet in long straps: start with both feet on footbar, legs lengthened, bend one knee into chest, place one large loop around thigh above knee, straighten leg toward footbar, remove other foot from footbar, bend knee toward chest, place other loop around thigh, close carriage and bring both knees to tabletop with toes pointed)

Question 23

What is the breathing pattern with the Femur Series on the Reformer?

Answer 23

• inhale to prepare
• exhale to lower (reach, open)
• inhale to lift (return, draw knees in)

Question 24

What is the spring setting on the Reformer for Leg Lowers?

Answer 24

2 heavy (if someone is petite, maybe 1 heavy, 1 light)

Question 25

What is the starting position and reps on the Reformer for Leg Lowers?

Answer 25

supine on carriage, legs together and parallel (optional: Pilates "V," legs apart, or externally rotated), toes pointed, arms beside hips, palms down; 4x in each position

Question 26

What is the breathing pattern in Leg Lowers on Reformer?

Answer 26

* inhale, lift legs to ceiling * exhale, lower both legs to challenge point * inhale, lift legs to ceiling

Question 27

What are the optional leg positions of Leg Lowers on the Reformer?

Answer 27

Leg Lowers start with legs together and parallel, but optional positions include: Pilates "V," legs apart, externally rotated, or opened to length of the foot

Question 28

What are the Leg Lowers exercises on the Reformer?

Answer 28

1. Leg Lowers (performed in parallel with legs together and Pilates "V") 2. Circles and Small Heel Circles 3. Frogs

Question 29

What is the starting position in Leg Lowers: Circles (& Small Heel Circles), Small Heel Circles, & Frogs

Answer 29

Supine on table, neutral spine, head at open end of the Cadillac, feet in straps, knees bent to form a 90 degree angle, legs together and parallel, feet pointed, hands holding uprights from outside, elbows bent (First move is: inhale, straighten legs toward ceiling, feet pointed)

Question 30

What are the exercises in the Seated Arm Series?

Answer 30

1. Hug a Tree 2. Salute 3. Serve the Platter 4. Shave the Head 5. Arm Circles 6. Seated Combination

Question 31

What is the starting position for the Seated Arm Series?

Answer 31

seated tall against shoulder pads facing footbar, cross-legged or straight (parallel or open) legs, arms beside hips, hands in small loops, clavicles open

Question 32

What is the spring setting for the Seated Arm Series?

Answer 32

1 heavy OR 1 heavy, 1 light

Question 33

What is the spring setting for the Short Box Series?

Answer 33

ALL springs on, footbar down

Question 34

What are the exercises in the Short Box Series?

Answer 34

1. Rolldowns in Flexion (also V1: add extension) 2. Flat Back 3. Lateral Flexion 4. Rotation 5. Obliques Front 6. Obliques Back

Question 35

What is the breathing pattern for the Short Box Series?

Answer 35

* inhale, draw belly button in (lengthen spine, bend in lateral flexion, rotate in obliques front and back) * exhale, roll down (hinge back, return to center, rotate) * inhale, pause (bend in lateral flexion) * exhale, return to seated (to center)