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Pilates > Reformer flow purpose and muscles > Flashcards

Reformer flow purpose and muscles Flashcards

1
Q

Parallel Heel Leg Press Purpose

A

Leg strength, alignment

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2
Q

Parallel Heel Leg Press Muscles

A

Primary: Quads, hamstrings; Stabilizers: Core; Supporting: Glutes

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3
Q

Parallel Toes Leg Press Purpose

A

Leg strength, ankle control

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4
Q

Parallel Toes Leg Press Muscles

A

Primary: Quads, calves; Stabilizers: Core; Supporting: Glutes

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5
Q

Pilates Stance (V) Leg Press Purpose

A

Inner thigh, quad and glute engagement

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6
Q

Pilates Stance (V) Leg Press Muscles

A

Primary: Quads, adductors; Stabilizers: Core; Supporting: Glutes, calves

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7
Q

Heels Wide Leg Press Purpose

A

Glute and inner thigh focus

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8
Q

Heels Wide Leg Press Muscles

A

Primary: Glutes, adductors; Stabilizers: Core; Supporting: Hamstrings

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9
Q

Toes Wide Leg Press Purpose

A

Full leg activation

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10
Q

Toes Wide Leg Press Muscles

A

Primary: Quads, adductors; Stabilizers: Core; Supporting: Calves

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11
Q

Calf Raises Purpose

A

Ankle and calf strength

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12
Q

Calf Raises Muscles

A

Primary: Gastrocnemius, soleus; Stabilizers: Core; Supporting: Hamstrings

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13
Q

Prances Purpose

A

Dynamic calf activation and hip mobility

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14
Q

Prances Muscles

A

Primary: Calves; Stabilizers: Core, pelvis; Supporting: Hamstrings, glutes

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15
Q

Single-Leg Press Toes Purpose

A

Unilateral strength and pelvic stability

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16
Q

Single-Leg Press Toes Muscles

A

Primary: Hamstrings; Stabilizers: Core; Supporting: Glutes

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17
Q

The Hundred Purpose

A

Core strength with breath control on resistance

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18
Q

The Hundred Muscles

A

Primary: Abdominals; Stabilizers: Shoulder girdle; Supporting: Hip flexors

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19
Q

Coordination Purpose

A

Integration of breath, core and limb control

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20
Q

Coordination Muscles

A

Primary: Abdominals, hip flexors; Stabilizers: Core; Supporting: Shoulder flexors

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21
Q

Arm Press Supine Purpose

A

Shoulder and chest strength

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22
Q

Arm Press Supine Muscles

A

Primary: Pecs, triceps; Stabilizers: Core; Supporting: Lats, delts

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23
Q

Wide Arm Press Purpose

A

Chest and shoulder opening

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24
Q

Wide Arm Press Muscles

A

Primary: Pecs, delts; Stabilizers: Core; Supporting: Biceps, triceps

25
Triceps Press Purpose
Arm strength, shoulder control
26
Triceps Press Muscles
Primary: Triceps; Stabilizers: Scapular muscles; Supporting: Core
27
Chest Expansion Purpose
Upper back and arm strength
28
Chest Expansion Muscles
Primary: Lats, rhomboids; Stabilizers: Core; Supporting: Biceps, posterior delts
29
Seated Biceps Curl Purpose
Arm strength, posture
30
Seated Biceps Curl Muscles
Primary: Biceps; Stabilizers: Core; Supporting: Scapular stabilizers
31
Seated Rhomboid Pulls Purpose
Postural upper back activation
32
Seated Rhomboid Pulls Muscles
Primary: Rhomboids, middle traps; Stabilizers: Core; Supporting: Posterior delts
33
Rowing Back 1 (Into the Sternum) Purpsoe
Spinal articulation, scapular control
34
Rowing Back 1 (Into the Sternum) Muscles
Primary: Rhomboids, delts; Stabilizers: Core; Supporting: Biceps
35
Rowing Front 1 (Reaching Forward) Purpose
Shoulder flexion, core control
36
Rowing Front 1 (Reaching Forward) Muscles
Primary: Anterior delts, pecs; Stabilizers: Core; Supporting: Triceps
37
Seated Salute Purpose
Shoulder strength and scapular stability
38
Seated Salute Muscles
Primary: Delts, triceps; Stabilizers: Core, traps; Supporting: Scapular stabilizers
39
Back Extension (Pulling Straps 1) Purpose
Spinal extension, shoulder strength
40
Back Extension (Pulling Straps 1) Muscles
Primary: Spinal extensors, lats; Stabilizers: Core; Supporting: Rhomboids
41
Short Box (Round Back) Purpose
Lumbar flexion, core control
42
Short Box (Round Back) Muscles
Primary: Abdominals; Stabilizers: Hip flexors; Supporting: Spinal extensors
43
Short Box (Flat Back) Purpose
Core strength in neutral spine
44
Short Box (Flat Back) Muscles
Primary: Spinal extensors, abdominals; Stabilizers: Hip flexors; Supporting: Obliques
45
Elephant Purpose
Posterior chain stretch and strength
46
Elephant Muscles
Primary: Hamstrings, glutes; Stabilizers: Shoulders; Supporting: Core
47
Knee Stretch Round Back Purpose
Abdominal initiation with leg movement
48
Knee Stretch Round Back Muscles
Primary: Abdominals; Stabilizers: Shoulders, hips; Supporting: Quads
49
Knee Stretch Arched Back Purpose
Dynamic glute and quad work
50
Knee Stretch Arched Back Muscles
Primary: Glutes, quads; Stabilizers: Core; Supporting: Spinal extensors
51
Frog (From Straps-Supine) Purpose
Hip adduction, pelvic stability
52
Frog (From Straps-Supine) Muscles
Primary: Adductors, glutes; Stabilizers: Core; Supporting: Hamstrings
53
Leg Circles (From Straps-Supine) Purpose
Hip mobility, core stability
54
Leg Circles (From Straps-Supine) Muscles
Primary: Hip flexors; Stabilizers: Core; Supporting: Adductors, abductors
55
Ab/Adduction From Straps-Supine Purpose
Inner and outer thigh strength
56
Ab/Adduction From Straps-Supine Muscles
Primary: Adductors/abductors; Stabilizers: Core; Supporting: Hip flexors
57
Single leg press heels purpose
Unilateral leg strength with heel emphasis
58
Single leg press heels muscles
Primary: hamstrings. Stabilizers: transverse abdominis, spinal extensors. Supporting: glutes

Pilates (13 decks)

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