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STOTT PILATES: ESSENTIAL REFORMER
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STOTT PILATES: ESSENTIAL REFORMER
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STOTT PILATES: ESSENTIAL REFORMEROrder of essential exercises
(Column 1) - answer- Footwork
Second position
Single leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing Preps
Order of essential exercises
(Column 2) - answer- Side arm preps sitting
Side twist sitting
Front rowing preps
Stomach massage
Arms pulling straps (long box)
Round back (short box)
Straight back (short box)
Twist (short box)
Tree (short box)
Elephant
Mermaid
Leg circles
Knee stretches
Running
Hip lift
Hip rolls
Single thigh stretch
Side splits
Footwork 1-5 - answer- 1. Toes apart heels together
2. Wrap toes on bar
3. Heels on bar
4. High half toe
5. Lower & Lift
Second position 1-3 - answer- 1. Parallel
2. Laterally rotated
3. Medially rotated
Single leg 1-3 - answer- 1. One leg bent
2. Bicycle
, 3. Single heel
What is the spring tension for footwork? - answer- 3-4 Springs
What is the breathing pattern for essential level footwork? - answer- (1-4) Exhale push
carriage out
Inhale return carriage
(5) Inhale push carriage out
Exhale lower heels
Inhale lift heels
Exhale return carriage
What is the foot placement for second position 1-3 - answer- 1. heels on footbar, ankles
dorsiflexed, legs parallel and abducted to hip-distance apart
2. Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally rotated, knees
flexed and pointing over center of feet
3. Heels on bar, abducted slightly wider than hip-distance apart. Legs medially rotated,
knees flexed and touching.
What is the spring tension for hip lift, hip roll? - answer- 2-3 springs
What is the spring tension for single thigh stretch? - answer- 2 springs
What is the spring tension for side splits? - answer- 1/2-2 springs (lower for adduction,
higher for abduction)
What is/are the target muscle/s for midback 1? (Triceps press) - answer- Triceps
What is/are the target muscle/s for midback 2? (Straight down) - answer- Lats, teres
major, posterior deltoid
What is/are the target muscle/s for midback3? (45 degrees) - answer- Lats, teres major,
pectoralis major
What is/are the target muscle/s for midback 4? (Side) - answer- Lats, teres major,
pectoralis major
What is/are the target muscle/s for midback 5? (Circles) - answer- Lats, teres major,
posterior deltoid, pectoralis major
What is/are the target muscle/s for back rowing preps 1 (plow)? - answer- Lats, teres
major, posterior deltoids
What is/are the target muscle/s for back rowing preps 2 (open elbows)? - answer-
Posterior deltoids, deltoids to stabilize arms at constant height
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