Exam (elaborations)
POLESTAR PILATES MOVEMENT
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POLESTAR PILATES MOVEMENT
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POLESTAR PILATES MOVEMENTTwistd-dans--✔✔Equipment:dMat
Exercise:dSeateddondmatdlikedcleopatra;dlegsdstackeddondside.dINHALEdtodprepare.dEXHA
LE,dpressdawaydfromdyourdrightdhand,dliftdyourdpelvisdhighdanddtwistdyourdbodydtowardsdth
edfloor.dAtdthedsamedtime,dreachdyourdtopdarmdunderneathdyourdbodydtowardsdyourdankles
.dINHALE,dreturndtodthedSidedPlankdpositiondwithdcontrol.dRepeat.dThendrepeatdondyourdot
herdside.
ProgramdDesign:dInverted.dBenefit:dShoulderdGirdledOrganization,dObliques,dShoulders,d
Arms,dBalance,dCoordination
PlanesdofdMovement:dSagittal,dTransverse,dFrontal/Coronal
FitnessdAssessmentd(FA):dSidedLift,dPushdUp,dZ-Sit
PushdUpd-dans--✔✔Equipment:dMat
Exercise:dStandingdondthedmat,dfeetdhipdwidthdapart.dINHALEdtodprepare.dEXHALE,ddropd
yourdchindtodthedchestdanddbegindtodrollddown.dOncedyourdhandsdtouchdthedmat,dINHALE,d
anddwalkdyourdhandsdforwarddtodadFrontdControl/HighdPush-
Updposition.dEXHALE,destablishdadsoliddFrontdControl.dReachdyourdheelsdbackdanddthedto
pdofdyourdheaddforwarddindopposition.dINHALE,dshiftdyourdweightdforwarddbydpressingdyou
rdtoesdintodthedmat.dBenddyourdelbowsdstraightdbackdfordadpush-
up.dLookdslightlydforward,dleaddwithdyourdchest.
EXHALE,dstraightendyourdarmsdtodcomedupdanddpressdyourdheelsdback.dRepeatdthedlastdb
reathd(asdoftendyoudcandperformdadcleandpush-
up).dINHALEdliftdyourdhipsd(intodandInverteddV)danddwalkdyourdhandsdbackdtodyourdfeet.dW
hendyourdbodydweightdisdfullydondyourdfeet,dEXHALEdtodrolldupdtodstanding.
Benefit:dShoulderdGirdledOrganization,dUpperdBodyd&dAbdominald(FrontdBody)dStrength.
ProgramdDesign:dFulldBodydIntegration
PlanesdofdMovement:dSagittal
FA:dPushup,dRollup
RolloverdShoulderdStandd-dans--✔✔Equipment:dLadderdBarrel
Exercise:dStandingdwithdsacrumdagainstdladderdbarrel,dlegsdslightlydbent.dReachdyourdarm
sdforwarddanddthendrolldbackdagainstdthedbarrel,donedvertebraedatdadtime.dReachdyourdarm
sdbackdford2nddrungdfromdthedtop.dLetdyourdfeetdliftdfromdthedfloor.dInhaledtodflexdthedhipsd&d
exhaledtodrolldintodadshoulderdstand,dstraightendlegs,dreachdfeetdtowardsdbackdwall.dInhale
dtodpressdthedhandsdintodthedladderd&dexhaledtodrolldown,dinitiatingdfromdthedshouldersdthe
ndarticulatingdthedspineddowndtodthedpelvisdanddlowerdthedlegs.dBenddkneesdasdneeded.dS
enddpelvisdforward.
Variations:dModifydw/dfeetdondboxdfordregression.dScissordordbicycledlegsdfordchoreograph
y.
,Benefits:dStrengthensdbackdbody,dshoulders,darms,dspine,dglutes,dimprovesdposture.
PlanesdofdMovement:dSagittald(Maydadddmoreddependingdondchoreography)
ProgramdDesign:dInversion
FA:dLongdsit,dRollup,dPronedShoulderdFlexion/PressdUp,dSuperman
TendondStretchd-dans--✔✔Equipment:dChair,d2dheavy
Exercise:dSitddowndondchair,dstepdballsdofdfeetdontodthedpedaldindpilatesdv.dGrabdfrontdedg
edofdchair,djustdoutsidedofdyourdlegs.dPushdvigorouslydawaydfromdthedChair.dPresdthedpeda
lddowndw/dyourdlegsdasdyoudliftdyourdhipsdanddbenddforward.dImaginedyourdlegsdlikedadswin
g,dcomingdthroughdanddforwarddunderneathdyourdbody.dKeepdyourdbackdround.dImagineda
dthirddlegdcomingddowndfromdthedtailbonedalongdthedlinedwheredyourdinnerdthighsdmeet.
Benefits:dUpperdBodydStrength,dCoredControldindSpinedFlexion,dHNSO
PlanedofdMovement:dSagittal
ProgramdDesign:dInversion
FA:dLongdSit,dRolldUp,dPushdUp
SidedArmdTwistd-dans--✔✔Equipment:dChaird1Bdond3
Exercise:dSitddowndondchairdwithdyourdbackdtodthedpedal.dPalmsdwidthdbehinddyou.dLiftdleg
sdintodtabletop.dExtenddlegsd(ifdpossible)dindteaserdposition.dReachdbothdarmsdforward,dpal
msdfacedin.dINHALE,dreachdyourdrightdarmdupdanddoverdthedhandle,drotatingdyourdtorsodtod
thedright.dRotatedyourdheaddasdwell.dLowerdyourdhandduntilditdcandreachdthedpedal.dPlacedy
ourdhanddontodthedpedal,dwithdyourdfingersdfacingdback.dEXHALE,drolldoffdyourdsitdbonesdi
ndadrounddbackdrollddown.dThedpedaldwilldlowerddowndasdadresultdofdyourdspinedflexion.dIN
HALEdtodcontroldthedpedaldupdtodthedstartingdposition.
Benefits:dImprovesdCoredControl,dObliquedAbs,dShoulderdGirdledOrg,dSpinedflexiond&drota
tion.
PlanesdofdMovement:dFrontal/Coronal,dSagittal,dTransverse
ProgramdDesign:dSeateddUpper/LowerdExtremity
FA:dLongdSit,dHundred,dRolldUp,dSidedLift,dGoaldPost
Dolphind-dans--✔✔Equipment:dTrapezedTable,d2dpurplesdhigh
Exercise:dSupinedondTrapdTabledwithdfeetdindpurpledspringdloops.dArmsdcandreachdoverhe
addindgoaldpostdposition.dCurldyourdtailbonedupdtowardsdyourdfeetdanddarticulatedyourdspin
edupdonedvertebradatdadtimeduntildyou'redindadhighddiagonald(likedMagician).
Benddyourdkneesd(thedspringsdreachdbetweendyourdknees)d&dpressdyourdfeetddown,dexten
dingdatdthedhip,dnotdthedlumbardspine,duntildyourdheelsdtouchdthedtabled(bridge).dSlidedyour
dfeetdalongdthedtableduntildyourdbodydisdhoveringdindadstraightdlinedonedinchdabovedthedtabl
e.dPike,dPeel,dJumpdtodBridge,dSlidedFeetdlongdtodstartdposition.
Benefits:dImprovesdhipdextension,dspinedarticulation,dreleasesdhipdflexordgripping,dstrengt
hensdanteriordobliquedsling.
PlanesdofdMovement:dSagittald&dTransversed(ObliquedVariation)
ProgramdDesign:dFulldBodydIntegration
FA:dRolldup,dHalfdSquat,dGoaldPost,dHundred
ShortdSpined-dans--✔✔Equipment:dTrapezedTable,d2dBluesdHigh
,Exercise:dSupinedondtrapdtabledwithdrollddowndbar/doweldunderdknees.dArmsdcandbedindgo
aldpostdholdingduprights.dINHALEdtodpreparedbydlengtheningdthedspine.dEXHALE,dcurldyou
rdtailbonedanddarticulatedyourdspinedupdonedvertebradatdadtimeduntildyou'redindadBridgedposi
tion.dINHALE,dfloatdyourdwholedbodydup,drestingdondthedtopdofdyourdshoulderdgirdled(notdyo
urdneck).dThendfolddatdyourdhips,dpulldyourdkneesdtowardsdthedpolesdbehinddyou.dEXHALE
,drolldyourdspinedbackddowndonedvertebradatdadtime.dOncedyourdtailbonedisdondthedmat,dpre
ssdintodtheddoweldanddlowerdyourdfeetddowndontodthedmat.
Benefits:dImprovesdSpinedArticulationdintodflexion,dhipdextensiond&dglutedstrength,dcoredco
ntrol,dtractiondindback/spine,dLengthensdhipdflexors,daxialdlengthening.
PlanesdofdMovement:dSagittal
ProgramdDesign:dFulldBody,dSupinedLowerdExtremity
FA:dHalfdSquat,dGoaldPost,dRolldUp,dHundred,dPronedKneedBend
Magiciand-dans--✔✔Equipment:dTrapezedTable,d2dpurplesdhigh
Exercise:dSupinedondtrapdtabledw/dfeetdindpurpledspringdloops.dArmsdoverheaddpressingdin
toduprights.dFloatdupdintodadplank.dPressdyourdfeetdintodthedstraps.dReachdyourdfeetdanddle
gsdlongdthroughout.dKeepdyourdsuspendersdstrong.dHipsdup,dfeetddown.dWalking,dScissor
s,dBicycle,dCircles,dFrog.
Benefits:dImprovesdhipddisassociation,dhipdextensorsd(HS,dGlutes),dfeetd&dankles,dintegrat
esdwholedbody.
PlanesdofdMovement:dSagittald&dTransverse
ProgramdDesign:dFulldBody
FA:dHeeldRaises,dHalfdSquat,dFulldSquat,dGoaldPost,dSeateddHipdAbduction,dZ-
Sit,dRolldUp.
LongdStretch:dKneesdOffd-dans--✔✔Equipment:dReformerdRYdordRB
Exercise:dKneelingdondreformerdwithdhandsdondfootbar.dFeetdupdagainstdshoulderdblocks.d
RounddbackdwithdKneesdhoveringdoffdcarriage.dPressdw/dthedlegsd&dcomedbackdin,dlikedads
wingingdmotion.dRounddbackd-
dmaintaindflexiondindupperdspine.dEmphasisdondpullingdkneesdindquickd-
dexhaledhere.dPushdintodthedarmsdthroughdthedfootbar.dInstructord-
dputdforearmdunderdabdominalsdwhendindspinedflexion.dWhendindspinedflexion,dliftdvertebra
edatdbackdofdheaddup,dgazeddown.dWhendindthoracicdextension,dliftdsternum.dKeepdsitdbon
esdtogether,ddodnotdwiden.dMovedbackd&dforthdlikedaddingerdofdadbell.
Benefits:dHipdDisassociation,dShoulderdGirdledStability,dCoredStrength,dHipdExtension,dGl
utes/HS.
PlanesdofdMovement:dSagittal
ProgramdDesign:dFulldBody
FA:dHundred,dPushdUp
LongdStretch:dArabesqued-dans--✔✔Equipment:dReformerdRYdordRB
Exercise:dStandingdondreformer.dHandsdondfootbar.dBothdfeetdflatdbydshoulderdblocks.dAra
besqued-
dFlatdFoot,dsquaredhip:dKeepdonedfootdflatdondthedcarriagedw/dheeldagainstdshoulderdrest.d
Withdcarriagedalldthedwaydin,dextenddonedlegdupdanddback,dmaintaindpelvisdasdneutraldasdp
ossible.dExhaledtodpressdcarriagedbackd&dinhaledtodbringdcarriagedindmovingdonlydthedlegd
, ondthedcarriage,dthedlifteddlegdstaysdstill.dArabesque-
dPlantarflexeddankle,dopendhip:dPlacedonedfootdondcarriagedondplantarflexeddankledw/dheel
draiseddagainstdshoulderdrest.dWithdcarriagedalldthedwaydin,dextenddonedlegdupd&dback,dall
owingdhipdtodopendasdneededdtodliftdlegdtodceiling.dExhaledtodpressdcarriagedbackd&dinhaled
todbringdcarriagedin,dmovingdonlydthrudthedcarriagedleg,dthedlifteddlegdremainsdstill.dArabes
que-
dPlantarflexeddankledw/dbeats:dPlacedonedfootdondcarriagedondplantarflexeddankledw/dheeld
againstdshoulderdrest,dotherdfootdhoversdb/wdshoulderdrests,dbodydindplankdposition.dInhal
edtodpulldcarriagedin,dflexingdthedbottomdhipdasdyoudextenddtopdlegdtodceiling.dExhaledtodpre
ssdcarriagedout,dbringingdthedlegsdbackdtogether.
Benefits:dStrengthensdAbs,dArms,dShouldersd(Organization),dLegs,dHNSO,dShoulderd&dT
runkdStability,dUpperdExtremitydCoredIntegration.
PlanesdofdMovement:dSagittal,dTransverse,dFrontal/Coronal
ProgramdDesign:dFulldBody,dInversion
FA:dHalf/FulldSquat,dHeeldRaises,dPushdUp,dPronedKneedBend,dGoaldPost
LongdStretch:dUpstretchd-dans--✔✔Equipment:dReformerdRYdordRB
Exercise:dStandingdondreformer,dhandsdondfootbar,dfeetdproppeddupdagainstdshoulderdblo
cks.dPlankdposition.dINHALE,dsenddyourdhipsdupdanddbackdintodthedInverteddV.dEXHALE,d
curldyourdtailbonedunderdanddcontinuedtodrounddyourdspine,donedvertebradatdadtime,dalldthe
dwaydupdtodyourdneck.dKeepdthedcarriagedstilldduringdthisdpart.dINHALE,dfinddyourdLongdStr
etchdpositiondbydwideningdyourdchestdanddpushingdthedcarriagedbackdwithdyourdlegs.
Benefits:dIntegratesdfulldbody,dstrengthensdshoulders,dabs,dshoulderdstabilizers,dspinedarti
culation.
PlanesdofdMovement:dSagittal
ProgramdDesign:dInversion,dFulldBody
FA:dPushdUp,dRolldUp,dLongdSit,dHeeldRaises
LongdStretch:dDownstretchd-dans--✔✔Equipment:dReformerdRYdordRB
Exercise:dKneelingdondreformer,dhandsdondfootbar,dfeetdproppeddupdagainstdshoulderdblo
cks.dArmsdstraight,dpelvisdforward.dLookdlikedbackdofdrockingdhorse.dPressdout,dINhale,dC
omedind&dExhale.dAnchordtoesdondmatd&dheelsdfirmlydagainstdshoulderdblocks.dTilt/Pressd
Pelvisdtowarddfootbardthroughoutdtodencouragedhipdextension.
PlanesdofdMovement:dSagittald(Transversed+dCoronaldwhendadddarmdextensiondanddrotat
edoutdtodside)
Benefits:dStrengthensdhips,dglutes,dHSdindextension.dArmsdanddFrontdAbdominaldwall.
ProgramdDesign:dUpperdExtremitydWeightdBearing
FA:dPushdUp,dPronedKneedBend,dPronedPressdUp
RowingdSeries:dRowingdFrontdIVd-dans--✔✔Equipment:dReformerdRdordB
Exercise:dLongdsit,dfacingdthedfootbar.dINHALE,dsitdtalldtodprepare.dEXHALE,drounddyourds
pinedforwarddanddatdthedsamedtimedreachdyourdarmsdforwardduntildyourdhandsdaredatdshou
lderdheight.dArmsdaredondadhorizontaldline.dKeepingdyourdarmsdextendeddalongdthedhorizo
ntaldline,dINHALEdanddstackdyourdspinedbackdtodanduprightdlongdsitdposition.dNowdyourdar
msdaredatdad90-
degreedangled(flexed)dtodthedtorso.dContinuedthedINHALATIONdanddreachdthedarmsdtowar
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