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Pilates > mat pilates repetoire > Flashcards

mat pilates repetoire Flashcards

1
Q

scapula solations

A

prp
arms over shoulders
arms float up to ceiling protracting scapula
retract scapula

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2
Q

arm dissociations

A

prp
arms start over shoulders
float back towards the ground ovberhead
return to starting postion

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3
Q

neck rolls

A

prp

roll head from side to side

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4
Q

hip twist level 1

A

prp
one knee drops out to the side
return to centre
alternate sides

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5
Q

one leg stretch level 1

A

prp
one leg extends stretching along the ground to full extension
return to 45
alternate sides

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6
Q

scissors level 1

A

prp
float on leg up to table top
return to ground
alternate sides

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7
Q

pelvic rocks

A

imprint and arche lower back into and away from mat

neutral finding exercise

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8
Q

spinal rotations hip twist level 2

A

prp
arms at 90
both knees drop over to one side at a time
ribs stay on the ground twist through waist to lift and rotate the hips

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9
Q

double leg stretch level 1

A

prp
one leg extends long along mat arms extend over head, circle around drawing a D shape
as leg returns
alternate sides

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10
Q

one leg stretch level 2

A 
prp
float one leg to table top 
extend the leg forwards and upwards on a diagonal line 
fold leg back to table top 
lower leg 
alternate sides
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11
Q

hundreds level 2

A

prp
one leg to table top
hold postion pump arms
5 hundreds breath swap legs

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12
Q

hundreds level 3

A

prp
both legs in table top
pulse arms

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13
Q

scissors level 2

A

prp
one leg table top
return
alternate legs

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14
Q

scissors level 3

A

reciprocal walking movement with legs on exhale
hold for inhale
swap legs

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15
Q

one leg circle level 1

A

prp
one leg table top
draw small circle above hip with knee

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16
Q

one leg circle level 2

A

prp
straight leg over thigh
draw small smooth circle with toe on ceiling

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17
Q

abdominal preparation

A

prp
hands hammock behind head
chest shoulders and head lift maintaing neutral spine

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18
Q

oblique prep

A

abdominal prepartion with twist to the side

armpit to knee

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19
Q

shoulder bridge level 1

A

prp
roll up to shoulder bridge
roll back down to neutral

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20
Q

shoulder bridge level 2

A 
hold bridge postion 
lengthen and extend one leg 
bend leg back to reusme shoulder bridge postion 
roll back down 
repeat alternating side
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21
Q

clam level 1

A

side lyng
feet together on ground
top leg lifts towards ceiling

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22
Q

clam level 2

A

feet float

clam opening closing movement continues

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23
Q

clam level 3

A

bottom leg extends
food of the top legs tucks in behind the knee
clam movement contines
knee passes past mid line on close

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24
Q

clam level 3

A

bottom leg extends
food of the top legs tucks in behind the knee
clam movement contines
knee passes past mid line on close

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25
Q

side kick level 1

A

side lying
top leg lifts to hip heigh knee bent to 90
sides forwards to 90 at hips
back in line with the body

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26
Q

side kick level 2

A 
side lying 
top leg extends long 
slides forward to 90 at hip 
back in line with body 
bottom leg bent
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27
Q

lift and lower

A

side lying
both legs long
top leg abducts to hip height
repeat

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28
Q

leg lift

A 
side lying legs long 
abduct top leg to hip height 
adduct bottom leg to meet top leg 
hold both legs in lifted postion 
lover both legs to the mat
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29
Q

swimming level one

A

prone

legs ligt and lenthen one at a time

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30
Q

swimming level 2

A

prone
arms reach over head
lift one at a time to shoulder height
return to mat

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31
Q

swimming level three

A

prone
opposite arm and leg lift simultanesouly
altnerating sides

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32
Q

one leg kick level 1

A

prone

one leg kicks up towards butt, pulse 3 times alternate point and flex

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33
Q

one leg kick level 2

A

prone
foot kicks towards butt pulse three times alternating point and flex
leg extends lifting thigh off the ground
hover leg
return to mat
repeat alternating sides

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34
Q

swan dive level one

A

prone
arms and elbows at 90 forhead resting on mat
lift breastbone to hover off the floor, allow the neck and head to following the movement keeping neck long
hold
lower breastbone to mat, neck and head following movement

35
Q

swan dive level 2

A

shoulders and elbows at 90
lift breastone to hover off the floor, allow the neck and head to follow the movemnt, simultaneously hover arms one inch off the mat
hold
return to mat

36
Q

breast stroke prep level 1

A

prone
forhead on mat arms long
slide shoulder bladesaway from ears, hover arms off the mat keep palms facing inwards
head remains down neck long

37
Q

breast stroke prep level 2

A

slide shoulder down
extend fingertips towards toes and hover amrs off the mat
lengthen upper body to hover of the mat
no lumbar extension

38
Q

roll up level 1

A

sitting up right legs 45 in front
roll off the back of the sitting hones in a small ROM to round the pelvis and the lumbar spine
rolol forwars on to the tops of the sitting bones, restack spine to neutral

39
Q

spine stretch

A

seated cross legged cossack position
roll the spine forwards, roll the nose forwards towards chest roll shoulders and upper back forwards, roll middle and lowerback forwards

seated roll down

40
Q

spine twist

A

seated cossack position
upper body twists to either side
pelvis steady

41
Q

mermaid

A

mermaid sitting postion stretch to one side then the other

42
Q

book openings level one and two

A

side lying arms in front
top arm opens up, chest twists opens

level 2
drawing a circle with the top arm

43
Q

roll downs

A

standing

roll down

44
Q

the saw

A

seated legs wide arms at shoulder height
twist opposite shoulder and arm to oppostie leg over arm goes behind
restack
other side

45
Q

rolling like a ball level 1

A

sit on tailbone with c curve spine hands resting on mat
tuck chin
roll back
lower back and spine lifts off the ground, arms stay long on mat

46
Q

rolling like a ball level 2

A

hands hold ankles seated with c curve spine
roll back
lower back andback lifts off the ground
roll back up to seated

47
Q

rolling like a ball level 3

A 
hands hold ankles seated with c curve spine 
roll back 
lower back andback lifts off the ground 
roll back up to seated
feet hover off ground
48
Q

the seal

A

rolling like a ball,holding ankles at knee hight external rotated
roll back
roll back on to sit bones, clap ankles together three times

49
Q

the crab

A

rolling like a ball with ankles crossed

50
Q

hundreds level 4

A

head in abdo prep, legs in table top

pump arms

51
Q

hundreds level 5

A

legs straight, abdo prept

pump arms

52
Q

one leg stretch

level 3

A

prp double table top
head down one extends long on 45
return to table top
alternate sides

53
Q

one leg stretch level 4

A 
prp double table top 
one leg extends on 45 degrees 
addition of reciprocal movement 
both legs move simultaneously
hands swap to sit palm on the thigh of the bent leg (opposite sides) 
other arm long, arms swap legs swap
54
Q

one leg stretch level 5

A

double table top abdo prep
one leg straight one in table top, oppotisde palm on tight
swap swap

55
Q

double leg stretch level 2

A

double leg table top

arms draw D shapes

56
Q

double leg stretch level 3

A

double table top
arms draw D one leg extends returns to TT
repeat alternating sides

57
Q

double leg stretch level 4

A

double TT abdo prep

arms draw D one leg extends one bends

58
Q

double leg stretch level 5

A

double tt abdo prep

both legs extend away simultaneously, arms draw D’s

59
Q

scissors level 4

A

double table top
reciprocal toe taps
two swaps on inhale two swaps on exhale

60
Q

scissors level 5

A

abdo prep
both legs extend, one to floor one to chest arms grab ankle of leg up straight pulse to chest
swap legs

61
Q

breast stroke

A 
prone 
hands on forearms 
forarms chest and head lift 
keep upper body lifted off mat 
extend arms long overhead 
sweep back to hips 
sweep back overhead 
return to bend under the forehead 
return to mat
62
Q

cobra

A 
prone 
shoulders and elbows at 90 
lift upper body off mat, straightening arms 
into lumbar and thoracic extension 
return to mat
63
Q

shoulder bridge level 3

A

shoulder bridge
one leg extends, return to bridge
other side

64
Q

shoulder bridge level 4

A

shoulder bridge
leg extends, hip extends to 90 over hip
point and flex foot as waving leg from one long line to 90 at hip

65
Q

swimming level 4

A

bird dog
4 point kneeling
opposite arm and leg lift and lengthens swap

66
Q

one leg kick level 3

A

lie on front proppped up on elbows and forearms
shoulder flexed approx 100
lift breast bone away from mat (sphinx position)
kick leg up to butt pulse 3 times point flex

67
Q

one leg kick level 4

A

spinx poistion
bend leg to bum pulse three times point flex
thigh/leg lifts off the ground before returning to mat
swap

68
Q

hip twist level 3

A

suppine one leg in tt
tt leg falls out to the side
return to centre
swap

69
Q

hip twist level 4

A

double tt
one leg falls to the side
return to centre
swap

70
Q

hip twist level 5

A

double tt arms wide
both legs fall to one side, opposite hip lifts
return to centre
alternate side

71
Q

side kick level 3

A

side lying both legs long
top leg abducts to hip height
kick forward to approc 90
return in line with body

72
Q

side kick level 4

A

side lying both legs long
top leg abducts to hip height, adduct lower leg to meet
lower leg hovers off mat
top leg kick back and forth

73
Q

side kick level 5

A

side lying propped up on bottom elblow
lift both legs to hover off mat
top leg kicks back and forth

74
Q

side kick in kneeling

A

high kneeling position, transfer weight to one side, hand finds the ground top leg goes long
abduct to hip height
kick back and forth
return to high kneeling

75
Q

leg pull in prone prep level 1

A

four point kneeling knees over tap down

76
Q

leg pull in prone prep level 2

A

4 point kneeling
knees hover
shoot to plank, hold, return to hover
return to plank

77
Q

leg pull in prone

A

plank
lift lenthen and extend one leg point toes
return to mat
swap

78
Q

leg pull in supines level 1

A

seated legs long

push into reverse plank

79
Q

leg pull in supine lvel 2

A

seated
reverse planl
bend one knee tap toe on the ground

80
Q

leg pull in suppine level 3

A

reverse plank
straight leg lifts
swao

81
Q

teaser level 1

A

prp arms lowered overhead
arms float over head
roll upon to sit bones
arm float over head

82
Q

teaser level 2

A

prp legs in 45 one leg etended 45 degress
arms extended overhead
arms float over head roll up, arms go overhead
roll back down

83
Q

roll down with push up

A

roll down
walk forward to plank positon
push up, box or on knees

Pilates (4 decks)

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