file.txt

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Author:
Paula.kaye.trujillo
ID:
1021
Filename:
file.txt
Updated:
2009-11-17 12:32:30
Tags:
Pilates
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Description:
Pilates Reformer Level 1
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The flashcards below were created by user Paula.kaye.trujillo on FreezingBlue Flashcards. What would you like to do?


  1. 1.  Basic Footwork
    • 2R+1G standard
    • 2G+1R+1B Heavy
  2. 2.  Calf Stretch
    • 2R+1G standard
    • 2G+1R+1B Heavy
  3. 3.  Prances
    • 2R+1G standard
    • 2G+1R+1B Heavy
  4. 4.  Single Leg Press
    • 2R+1G standard
    • 2G+1R+1B Heavy
  5. 5.  Sleepers
    • 2R Standard

    • 2G Heavy

  6. 6.  Butt Blasters
    • 1R Standard

    • 1G Heavy

  7. 7.  Supine Arm Series
    • 1R Standard
    • 1G Heavy
  8. 8.  Hundreds Prep
    • 1R Standard
    • 1G Heavy
  9. 9.  Hundreds
    • 1R Standard
    • 1G Heavy
  10. 10.  Obliques
    • 1R Standard
    • 1G Heavy
  11. 11.  Legs in Straps
    • 1B+1R Standard
    • 2R Heavy
  12. 12. Frog
    • 1B+1R Standard
    • 2R Heavy
  13. 13.  Openings (Straight to Wide V)
    • 1B+1R Standard
    • 2R Heavy
  14. 14.  Leg Circles
    • 1B+1R Standard
    • 2R Heavy
  15. 15.  Spine Articulation (HEAD REST DOWN)
    • 1B+2R Standard
    • 2R More Challenge
  16. 16.  Chest Expansion (3 positions, palms back, in, forward)
    • 1R Standard
    • 1G Heavy
  17. 17.  Bicep Curls
    • 1R Standard
    • 1G Heavy
  18. 18.  Rhomboids
    • 1R Standard
    • 1G Heavy
  19. 19.  Rows
    • 1R Standard
    • 1G Heavy
  20. 20.  Bow and Arrow
    • 1R Standard
    • 1G Heavy
  21. 21.  Hug a Tree
    • 1B light
    • 1R Standard
    • 1G Heavy
  22. 22.  Salute and Shave a Head
    • 1B light
    • 1R Standard
    • 1G Heavy
  23. 23.  Prone Double Arm Press (Sternum off box)
    1R
  24. 24.  Breaststroke (Sternum off Box)

    1R

  25. 25.  Kickbacks
    1R+1B Standard
  26. 26.  Elephant
    • 1R+1B Standard
    • 1R Challenge
  27. 27.  Upstretch
    • 1R+1B Standard
    • 1R Challenge
  28. 28.  Lunge Stretch
    1R+1B Standard
  29. 29.  Mermaid
    • 1R
    • Sideways in double stag.  Back shin against shoulder rest.  One hand on footbar in line with hip , arm fuly extended.  Other arm reaching out to side with palm up.
    • Inhale bend both arms, exhale push back straightening arms.  Long neck.  Sitz bones down
  30. 30.  Side Bend on Spine Corrector
    • Hips stacked, hands behind head. 
    • Inhale prepare, exhale lift into side bend. 
    • Then stretch side and hold for 3 long breathes
  31. 31.  Ladder Barrell Hamstring Stretch
    • Back against ladder
    • One leg on arc in a streaight leg foot flexed.  Lean forward keeping spine as straight as possible.  Hold for 30 sec.
  32. 32.  Ladder Barrell Quad Stretch
    Face awway from arc.  Bend back leg and put foot on barrel and point kee down.  Bend standing leg while in neutral spine and pelvise to increase stretch.  Hold 30 secs.
  33. 33.  Ladder Barrell Piriformis Stretch
    • Face Barrell with one leg on arc in a bent and turned out position.  Lean forward keeping back as straight as possible.  Hold 30 secs.  take long deep breathes.
    • Focus on the exhale.

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