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Ducking Ducks > Reformerr Variationnnssss > Flashcards

Reformerr Variationnnssss Flashcards

1
Q

Footwork variations - foot placement

A
  • Heels - either relaxed feet or strong dorsiflexion or foot
  • arches just above heels (heel pockets
  • arches
  • toes on bar, neutral ankle
  • toes on bar, forced arch, high on releve, strong plantarflexion of foot
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2
Q

Footwork variations - foot position on bar

A
  • feet together parallel
  • feet hip distance parallel
  • feet turned out, pilates first, heels together, toes turned out
  • feet turned in, hip distance
  • feet turned out, wide second
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3
Q

Footwork variations - single leg

A
  • Developpe/enveloppe
  • battement parallel or turned out
  • under/over foot bar (threading of needle)
  • jumpboard and wobble board
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4
Q

Side lying VMO / Glute work variations - foot placement

A
  • heel on outside edge
  • heel pocket on outside edge turned out
  • arch on outside edge turned out
  • toes on bar - releve / forced arch (foot on middle of bar)
  • toes on bar - neutral (foot on middle of bar)
    -toes on bar, knee turned out (foot on middle of bar)
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5
Q

Side lying VMO / Glute work variations - Knee or foot in strap

A
  • Fire hydrant
  • knee circles
  • clam, feet flexed, ankles together
  • reaches (knee/hip flexion)
  • straight leg pull down
  • inner thigh pull down (leg lifts toward sky, parallel or turned out
  • straight leg circles
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6
Q

Tendon stretch / calf raises variations

A
  • pilates first
  • feet together
  • feet parallel
  • feet turned in
  • calf raises/pulses
  • calf stretch, heels drop
  • calf stretch, self stretch, opposite toe hooks under bar
  • running/prancing
  • soleus work (knees bend, lower and lift heels)
  • soleus stretch (knees bend, heels drop)
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7
Q

Pelvic curl/bridge variations - foot placement and accessories

A
  • low footbar, or flat and use platform.
  • ball between knees
  • feet in first position, toes, arches or heels
  • feet in wide second, toes, heels or arches
  • ball between knees
  • band around thighs
  • magic circle around knees/thighs
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8
Q

Pelvic curl/bridge variations - single leg variations

A
  • single leg, feet parallel
  • single leg variation up and down knee bend or to sky, pulses with knee bent or to sky, battement or developpe, single leg reach.
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9
Q

Pelvic curl/bridge variations - Press variations

A

Short press - feet parallel, hip distance, pocket of heels on bar, toes for advanced. Pelvis is lifted, extend carriage half way out and return.

Long press -
Modified - feet parallel, hip distance, pocket of heels on bar, toes for advanced. Pelvis is lifted, extend carriage all the way out, roll pelvis down onto carriage, and return.
Advanced - feet parallel, hip distance, pocket of heels on bar, toes for advanced. Pelvis is lifted, extend carriage all the way out and return with pelvis staying lifted.

Lighter spring for advanced (R and Y for example)

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10
Q

Supine ab series - leg Variations

A
  • knees in tabletop or extended to 45
  • feet parallel or legs externally rotated, feet in first
  • ball, band or magic circle inside or outside of knees, legs bent or extended
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11
Q

Supine ab series - exercise Variations

A
  • Arms on torso, no head lift
  • arms on torso, with curl, legs in table or extended
  • t press, no head lift
  • t press with head lift
  • walking arms with or without curl
  • walking arms, one leg reach (whichever arm is extended to side is the leg that extends)
  • tricep press, elbows down or lifted
  • tricep press, forearms slightly turn out
  • Diamond/tricep press - legs in frog, diamond crybaby, press and extend everything
  • obliques - legs in frog, one arm between legs and one outside.
  • jumping jacks/snow angels - legs and arms open, curl
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12
Q

Hundreds - leg variations and accessories

A
  • tabletop
  • extended to 45
  • extended to 90
  • legs can lower and lift while pumping arms
  • ball between ankle or knees, bent or straight legs
  • magic circles inside or outside of knees or ankles, bent or straight legs
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13
Q

Leg circles - variations

A
  • Legs can be turned out
  • legs can be parallel
  • legs can be turned in
  • varying size of circles
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14
Q

Bonus variations - feet in straps

A

Swimming - breaststroke motion
smile - together 45, sweep open and up in smile.
peter pan - one knee bends turned out in frog, other leg straight to side, even tension on straps
hammer - maintain diamond shape, extended frog, heels lift and lower
V pull downs - feet in 45, open to v and close
- cog/ferris wheel, soles of feet together, circle feet both ways
- double leg stretch, feet together or foam roller detween calves

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15
Q

Feet in straps - Stretches

A
  • Little buddha, can hold straps if digging into crotch
  • peter pan stretch
  • middle split
  • hamstring stretch, feet flexed to ceiling, can pull down on straps
  • happy baby, can pull down on straps
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16
Q

Single leg - foot in strap variations and stretches

A
  • single leg reach - tabletop legs, extend and switch
  • scissors - both legs straight and switch
  • single leg circles each direction, leg not in strap can be tabletop or extended to 45
  • Hamstring stretch, foot flexed to celing, opposite leg can be resting on footbar or in tabletop.
  • IT stretch, flex foot, cross midline
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17
Q

Rowing front series - Body and leg positions

A
  • Short box, seated
  • cross legged
  • moon box cross legged
  • seated, legs long in front
  • kneeling, feet together behind on headrest
18
Q

Bonus arm variations - forward facing

A
  • forward chest expansion, arms long by sides, slight bend, lift arms forward
  • barbie arms, palms by hips
  • boxing, thumb up
  • waxing
  • superman, hands by shoulders, press up
  • salute, torso pitched forward, salute both hands and extend up.
  • chopping wood, triceps, pitch torso forward, interlace fingertips
19
Q

Stomach massage - variations

A
  • Round - seated, palms gently press edge of carriage, c curve spine in flexion, toes on bar in pilates first, inhale prepare, exhale extend legs, heels drop, lift, inhale return
  • Reach up - shoulders remain stacked over hips. can hold magic circle. No heel drops.
  • Hands back - open chest, inhale prepare, exhale extend, inhale return. No heel drops.
  • Twist - drop blue spring - sit tall, arms reach horizontal forward, as extend legs, one arm opens and twist from ribs and waist
20
Q

Stomach massage - stretch variations

A
  • Monkey - toes on bar, hip distance, hands on bar outside of feet. extend carriage, drop and raise heels.
  • monkey - toes on bar wider than hips, hands on bar between feet, same as above.
  • saw stretch - can be assisted - ties wide apart on bar, one hand on bar diagonally inside of foot, free arm reaches back, gaze toward back arm.
21
Q

Rowing back series - chest expansion variations

A
  • long box or kneeling
22
Q

Bonus arm variations - Rear facing

A
  • teacups and candles
  • T to L
  • Tricep kickbacks
  • Tiny circles
  • reverse flys (cross ropes)
  • bicep curls
  • rowing
  • butterfly
  • church steeple
  • Dowel through straps - (bicep curl, forearm lift)
23
Q

Reverse Abs / hip flexors variations

A
  • knees in table top, shins stay parallel to ground, legs extend 12” and return
  • knees in table top, legs extend to 45 and return
  • Legs extend to 45, tick tock
  • clam - legs and arms pike, back is on mat, open to dish V
  • obliques - palms together, knees table top, reach palms to outside of knees, legs extend out and in. Can pulse upper body. Option to cradle head with outside arm.
  • double crunch, elbows to knees
24
Q

What is Long box series - pulling straps

A

Lying prone, rear facing (head towards back)
- Choke up on ropes, inhale engage scapular depressors, draw straight arms back. Exhale resist and return to start.
- Choke up on ropes and perform with legs together
- tricep extensions
- Four parts - inhale prepare, exhale pull straps, inhale lift sternum, exhale return torso, inhale return arms
- Inhale pull back and lift into extension, circle arms up and around to start
- Frame pull - Thumbs on top of rails, inhale pull straight arms until in line with armpits, exhale come back down. This can be extension in spine or maintained a ticked pelvis and flattened spine
- RISER PULL - hands on top or grabbing from top side, eblows are narrow or wide, single arm option. Inhale pull, exhale release.
- Allow pull back, head drops, for shoulder stretch.

25
Q

What is Long Box series variations prone position, forward facing?

A
  • ankles in velcro straps for hamstrings - knees turned in, out, parallel, booty tucked, belly lifted, feet apart. Can do 2 legs or single. Cue slight knee lift
  • Breaststroke
26
Q

What are the 3 steps to backstroke?

A

Long box, supine, feet towards springs - start knees in tabletop, crybaby hands

Baby backstroke 1 - no straps, feet rest on footbar, arms move only - extend up, circle around and down to in front of thighs, and back to crybabe.

Baby backstroke 2 - no straps, legs and arms move - tabletop, crybaby, inhale extend both arms and legs up, exhale open arms and legs and circle around and down (legs at 45, dish, hands in front of thighs, head and shoulders curl) inhale hold, exhale return

Backstroke - Same as baby backstroke 2 but with straps in hands.

Variations
- Can reverse any of the 3 options
- shoulder blades off box
- start table top and arms by sides, open into dish, arms by ears
- Can do leg variations when legs are in 45 degrees - scissors, single leg or double leg reach, circles

27
Q

What are teaser variations?

A
  • Knees start in tabletop
  • Legs extended resting on footbar, head and chest open off the end of the box, arms open in T
  • In teaser, arms can do lower and lift, serving bread, circles each way with arms in teardrop shape, stopping at top,
28
Q

What are Horseback variations?

A
  • serving bread
  • shaving (hands behind head)
  • Salute (hands in front of forehead)
  • Teardrop circles each way
29
Q

What are bonus side facing arms variations? on knees or on long box.

A

Hand in strap closest to back
- internal rotation/wiper
- yoho
- one arm hug a tree
- hug a moon
- star
- liberty

Hand in strap closest to front
- Teacups and candles
- reverse yoho
- sword/diagonal pull
- Swaqity
- Archer (on knees)

30
Q

What are seated rotation variations?

A
  • Add lateral flexion
  • cross legged on carriage, or kneeling
  • strap in front hand option
31
Q

What are mermaid variations?

A
  • classic up and over/return
  • classic but add a side stretch on opposite side on return. Can also, reach under ribs to back shoulder block with top hand for extra stretch
  • after up and over, both hands grab footbar, press back for stretch, finding opposition in push pull with arms (push with front arm, feel lat stretch
  • cleopatra - seated with shins stacked against shoulder blocks, hand on footbar, press away and return
  • cleopatra stretch - seated, shins stacked, hand on shoulder block, other hand behind head, curl head down to knees
32
Q

What are scooter variations?

A
  • Classic scooter, pick up pace, variable speed, pulses, working leg can be turned out and foot at top of shoulder block.
33
Q

What are bonus standing work alongside carriage variations?

A

Standing lunge - foot halfway side of carriage, foot against shoulder rest - inhale prepare, exhale extend back leg, inhale plie, exhale hold, inhake to return

candy cane - standing leg towards front of carriage, thoracic scoop, tick pelvis - inhale press carriage away, exhale return. Keep core engaged (This is a core exercise)

34
Q

What is a standing exercise in front of carriage?

A

Standing VMO

  • standing leg close to carriage, micro bent knee, working log over footbar, ball of foot against edge of carriage
  • Can pulse
  • Can turn both legs out
35
Q

What are the 2 Eve’s lunge variations?

A
  • Hip flexor
  • Hamstring
36
Q

What is a bonus stretch from Eve’s lunge position?

A
  • Quad stretch, knee against shoulder block, either hand reaches back for foot, opposite arm on footbar
37
Q

What are standing splits variations?

A
  • Arms on hips, out to T, down by sides, genie
  • push carriage out and in - feet parallel or turned out
  • skaters, hinge body forward, working leg either on carriage or on front block, can switch - hands behind back or on hips
  • inner thighs - one yellow or no springs
38
Q

Short box series with strap on feet variations?

A
  • Round
  • round with twist
  • round/back over - hands crossed over abdomen, inhale tall, exhale curve back and release everything back, inhale hold, exhale curl from chin back up and all the way over into full flexion forward, inhale up to stacked vertebra

DOWEL
- flat back with dowel either forward or shoulders or by ears
- flat back with twist
seated spine twist, inhale and pulse 3 times, exhale return, arms in front long
- side to side lateral bend
- spear fish - pelvis stays level, or one glute comes off and pelvis stays neutral - inhale twist, exhale hinge back, inhale release dowel, exhale capture, inhale hinge up, exhale untwist.

39
Q

What are the steps to spearfish?

A

pelvis stays level, or one glute comes off and pelvis stays neutral - inhale twist, exhale hinge back, inhale release dowel, exhale capture, inhale hinge up, exhale untwist.

40
Q
A

Ducking Ducks (8 decks)

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