PAI Pilates Chair Flashcards by Lindsey Springer

Q

A

Cat Standing 3

(Arm Presses)

Tier 1

Abdominals, Triceps

Flexion

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Q

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Spread Eagle 1 cont.

Tier 2

Abdominals/ Erector Spinae

Flexion/Extension

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Q

A

Torso Press Sitting 2

Tier 2

Rectus Abdominis, Obliques

Flexion

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Q

A

Roll Over

Tier 3

Abdominals, Hip Flexors

Flexion

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Q

A

Toe Taps 2

Tier 2

Obliques, Hip Flexors

Lumbar Flexion/Neutral

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Q

A

Cat Standing Side 2

(Ab Pulses)

Tier 2

Abdominals, Erector Spinae

Flexion

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Q

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Beats

Tier 3

Gluteus Maximus, Adductors

Extension

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Q

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Mermaid Kneeling

Tier 2

Obliques, Latissimus Dorsi

Lateral Flexion

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Q

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Single Leg Stretch

Tier 3

Abdominals, Hip Flexors

Lumbar Flexion/Neutral

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Q

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Knee Raises with Twist

Tier 3

Hip Flexors, Obliques

Flexion, Rotation

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Q

A

Spread Eagle 1

Tier 2

Abdominals/Erector Spinae

Flexion/Extension

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Q

A

Swan Dive 2

Tier 3

Erector Spinae, Gluteus Maximus, Hamstrings

Extension

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Q

A

Cat Standing Side 3

(Arm Presses)

Tier 2

Abdominals, Erector Spinae, Triceps

Flexion

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Q

A

Forward Step Up

Tier 3

Gluteus Maximus, Vasti

Neutral

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Q

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Crossover Leg Press

Tier 2

Gluteus Maximus, Vasti of Quadriceps, Adductors

Neutral

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Q

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Single Leg

Tier 1

Vasti, Hamstrings

Neutral

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One Arm Push Up 1

Tier 1

Core Stabilizers, Pecs, Biceps, Triceps

Neutral

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Q

A

Spread Eagle 2 cont

Tier 3

Abdominals, Erector Spinae, Triceps

Flexion/Extension

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Q

A

Foot Work Tier 1

Position 1: Heels together toes apart.

Position 2: Toes wrapped around pedal heels down

Position 3: Heels on pedal, ankles flexed

Position 4: High Heels

Vasti, Hamstrings

Neutral

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Q

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Backward Step Down

Tier 3

Vasti, Gluteus Maximus

Neutral

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Q

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Buttsky Series

Scissors

Tier 3

Gluteus Maximus, Hamstrings

Neutral

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Q

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Lower and Lift

Tier 1

Gastrocnemius, Soleus

Neutral

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Q

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Triceps Press Sitting

Tier 1

Triceps

Neutral

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Q

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Spread Eagle 2

Tier 3

Abdominals, Erector Spinae, Triceps

Flexion/Extension

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Leg Circles 1 Tier 3 Hip Flexors, Abdominals Flexion

Foot Press on Long Box Tier 2 Gluteus Medius/Maximus, Vasti Neutral

Frog Back Hips Up Tier 3 Gluteus Maximus, Vasti Neutral

Toe Taps 1 Tier 1 Obliques, Hip Flexors Lumbar Flexion

Leg Circles 1 Cont Tier 3 Hip Flexors, Abdominals Flexion

Hamstring Press 2 Tier 3 Gluteus Maximus, Hamstrings Neutral

Side Bends Tier 3 Obliques Lateral Flexion

Buttsky Series Beats Tier 3 Glutes, Hamstrings, Adductors Neutral

Mermaid Sitting Tier 1 Obliques, Quadratus Lumborum Lateral Flexion

Knee Raises Tier 3 Hip Flexors, Abdominals Flexion

Buttsky Series Circles Tier 3 Gluteus Maximus, Adductors Neutral

Cat Kneeling 1 (Articulation) Tier 3 Abdominals Flexion

Froggie Back Tier 3 Gluteus Maximus, Vasti Neutral

Jack Knife 1 Tier 3 Abdominals, Hip Flexors Flexion

Lean Tier 3 Obliques, Hip Flexors Rotation

Hamstring Press 1 Tier 1 Hamstrings Neutral

Swan Dive 1 Tier 1 Erector Spinae Extension

Torso Press Sitting 1 Tier 1 Rectus Abdominis, Obliques Flexion

Scapula Isolations Standing Tier 2 Lower Trapezius, Latissimus Dorsi Neutral

Swan from Floor Tier 2 Erector Spinae Extension

Froggie Front Tier 3 Gluteus Maximus, Vasti Neutral

Buttsky Series Lower and Lift Tier 3 Gluteus Maximus, Hamstrings Neutral

One Arm Push Prone Tier 2 Pecs, Biceps, Triceps Neutral

Rotation Prone 2 Tier 3 Obliques, Erector Spinae Rotation

Pike on Floor Tier 3 Abdominals, Hip Flexors Flexion

Grasshopper Tier 3 Erector Spinae, Gluteus Maximus, Hamstrings Extension

Cat Kneeling 2 (Ab Pulses) Tier 3 Abdominals Flexion

Foot work, Variations Tier 1 Lower & Lift Split Pedal - Bilateral, Unilateral, and Reciprocal Vasit, Hamstrings Neutral

Adductor Press Tier 1 Adductors of Femur Neutral

Torso Press Sitting 3 Tier 3 Rectus Abdominis, Obliques Flexion

Forward Step Down Tier 3 Vasti of Quadriceps Neutral

Scapula Isolation Prone Tier 2 Serratus Anterior Neutral

Cat Standing Front 1 (Articulation) Tier 1 Rectus Abdominis, Obliques Flexion

Cat Kneeling 3 (Arm Presses) Tier 3 Abdominals Flexion

Elephant 1 Tier 3 Abdominals Flexion

Rotation Prone 1 Tier 2 Obliques, Erector Spinae Rotation

Toe Taps 3 Tier 3 Abdominals, Hip Flexors Flexion

Spine Stretch Forward Tier 1 Rectus Abdominis, Obliques Flexion

Swimming Tier 3 Erector Spinae, Gluteus Maximus, Hamstrings Extension

Side Step Down Tier 3 Vasti, Lateral Rotators Neutral

One Arm Push Up 2 Tier 3 Core Stabilizers, Pecs, Biceps and Triceps Neutral

Cat Standing Front 2 (Ab Pulses) Tier 1 Rectus Abdominis, Obliques Flexion

Frog Tier 3 Piriformis, Gluteus Maximus Neutral

Ankle Exercise Tier 1 Gastrocnemius, Soleus Neutral

Triceps Press Standing Tier 2 Triceps Neutral

Standing Leg Press Tier 2 Vasti of Quadriceps Neutral

Cat Standing Side 1 (Articulation) Tier 2 Abdominals, Erector Spinae Flexion

Leg Circles 2 Tier 4 Hip Flexors, Abdominals Flexion

Side Leg Extension 1 Tier 4 Abdominals, Shoulder Girdle Stabilizers Neutral

One Arm Push Up 3 Tier 4 Core Stabilizers, Pecs, Biceps & Triceps Neutral

Floating Push Up 1 Tier 4 Core Stabilizers, Pecs, Biceps and Triceps Neutral

Jack Knife 2 Tier 4 Abdominals, Hip Flexors Flexion

Torso Press Sitting 4 Tier 4 Rectus Abdominis, Obliques Flexion

Toe Taps 4 Tier 4 Abdominals, Hip Flexors Flexion

Tendon Stretch Tier 4 Abdominals, Hip Flexors Flexion

Elephant 2 Tier 4 Abdominals Flexion

Side Bend with Rotation Tier 4 Obliques Lateral Flexion

Rotation Prone 3 Tier 4 Obliques, Erector Spinae Rotation

Side Step Up Tier 5 Vasti, Lateral Rotators Neutral

Side Leg Extension 2 Tier 5 Abdominals, Shoulder Girdle Tabilizers Neutral

One Arm Push Up 4 Tier 5 Core Stabilizers, Pecs, Biceps and Triceps Neutral

Push Up Challenge Tier 5 Core Stabilizers, Pecs, Biceps & Triceps Neutral

Floating Push Up 2 Tier 5 Core Stabilizers, Pecs, Biceps and Triceps Neutral

Torso Press Sitting 5 Tier 5 Rectus Abdominis, Obliques Flexion

Horseback 1 Tier 5 Abdominals Flexion

Horseback 2 Tier 5 Abdominals Flexion

Tendon Stretch Variations Tier 5 Abdominals, Hip Flexors Flexion

Elephant 3 Tier 5 Abdominals Flexion

Handstand 1 and 2 Tier 5 Abdominals Flexion/Neutral

Handstand 3 Tier 5 Abdominals Flexion/Neutral

Flutter Kicks Tier 5 Abdominals Flexion/Neutral

Twist Tier 5 Obliques, Shoulder Girdle Stabilizers Lateral Flexion/Rotation/Flexion

Side Body Twist Tier 5 Abdominals, Hip Flexors Lateral Flexion, Rotation, Flexion