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APPI Reformer Repertoire Open Book with Complete Solutions
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APPI Reformer Repertoire Open Book with Complete Solutions
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Voorbeeld 2 van de 11 pagina's
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APPI Reformer Repertoire Open Bookwith Complete Solutions
Arms in Straps series - Chest Expansion - ANSWER-Face back. High footbar position,
1/2 to 2 springs. Neutral pelvis. Knees against shoulder pads. Palms down. Grab top of
rope arms in front 45. Exhale sweep arms to side hold. Freeze arm. Inhale head twists
to one side. Exhale only head recenters. Inhale carriage comes in (wrists straight.
elbows soft).
Back Row series - Bicep - ANSWER-Low foot bar. B/R. Headrest down. Grab on strap.
Straighten arms, palms to ceiling. Bend elbows palms to the face. Tension on straps
entire time. X elbow locking (soft bend). Tension around neck? Widen collarbones.
Back Row series - Open Book - ANSWER-Low foot bar. B/R. Headrest down. Loop
short strap through elbows. Elbows in front at 90, palms face towards you. CACTUS
ARMS: elbows go wide in line with shoulders > squeeze elbows together. Watch
ribcage. Roll shoulders back & set shoulder blades. Tension in neck - Lower elbows
slightly.
Back Row series - Plough - ANSWER-Low foot bar. B/R. Headrest down. Back of
reformer kneel/cross/straight legs. Arms 45 > back to bum > 45.Wide collarbone. Mvt
comes from squeezing shoulder blades together + sink ribs to the hips (core). Watch
wrists & shoulders.
Back Row series - Roll Down - ANSWER-Low foot bar. B/R. Headrest down. Face back
reformer. Long sit. Long straps. Hug knuckles in holding a beach ball (can interlace). C-
curl back (shoulders ears). Fold forward - leading with crown of head. Stack up from
tailbone. C-curve > Fold > Stack
Back Row series - Roll Down + bicep curls - ANSWER-Low foot bar. B/R. Headrest
down. Hug Beach ball (one strap per hand- knuckles together). *Roll back with beach
ball. Inhale lengthen arms palms to ceiling. Elbows stay level - bicep curl in & lengthen.
To get out - hands interlace beach ball > fold forward & stack up.
Back Row series - Roll Down + obliques - ANSWER-Low foot bar. B/R. Headrest down.
Knckles together. One strap per hand. Roll back to C shape. Inhale twist. Exhale open
arms - CARRIAGE STAYS STILL. Inhale - hands meet. Exhale center. Fold & stack to
get out.
Back Row series - Triceps - ANSWER-Low foot bar. B/R. Headrest down. Bend to robot
arms. Glue elbows to side. Rotate PALMS DOWN. Bending through elbows & squeeze
triceps.
, Cat arms - ANSWER-Flat footbar. Y only. 4 point kneel back of reformer; knees against
posts. Walk hands forward 120. KNEES IN LINE WITH HIPS. Set up SBlade & neutral.
Big breath in - Keep lower body still. Exhale pull carriage in with hands - shoulders
under wrist. Inhale return carriage. Adv: walk hands more forward; carriage stays
hovered away from footbar; springs under tension.
Cat hips - ANSWER-Flat footbar. Y only. 4 point kneel back of reformer. Scooch knees
away; walk hands forward into half plank. WRISTS IN LINE WITH SHOULDERS. Set up
SBl and neutral. Keep upper body still; fold through hips - bring carriage in with lower
body (Crunch through lower body). Mvt from hips down.
Co-ordination - ANSWER-Flat footbar. RY or RB. Headrest down. Start TBT, arms bent
at triceps, palms downwards, wrists neutral. L1: Head stays down. Exhale Straight arms
& legs to 45. Inhale hold. Exhale beat legs 3 times. Inhale float legs to TBT. Exhale
bend arms. L2 Add abdo prep. Beat the legs. Then lower head when bend the arms. L3
Keep the chest up entire time. Coordination: 3 beats, 3 flutters, 3 crosses. Magic ring
between ankles
Feet in Straps series - Adductor stretch - ANSWER-V stretch. Low foot bar. RY or RB.
Start legs extended at 45 legs zipped together. Flex feet. Inhale reach legs up to 90*
(maintain neutral spine) KEEP CARRIAGE STILL. Exhale split legs to a wide V inhale
bring back to 90. Open & close 3 times (neutral spine). Draw legs back to 45.
Feet in Straps series - Beats - ANSWER-Flutters. Low foot bar. RY or RB. Headrest up
(opt). Start in TBT. Feet in pilates V. Exhale legs extend to 45 (neutral spine). Big breath
in prepare. Short exhales as ankles open and tap together 3 times. Heels join. Bring
back to TBT.
Feet in Straps series - Bend and stretch (External Rotation) - ANSWER-Froggy Press.
Low foot bar, RY or RB, headrest up (opt). Feet parallel footbar. Push carriage out
extend the legs. Find long loops and hook through the bottom arches of feet. Start bent
TBT: legs into diamond (heels together; feet pilates V, knees wide). Exhale drive
through the feet. Heels and thighs stay together. Toes out.
Feet in Straps series - Bend and stretch (Internal Rotation) - ANSWER-Low foot bar, RY
or RB, headrest up (opt). Feet parallel footbar. Push carriage out extend the legs. Find
long loops and hook through the bottom arches of feet. Start legs to 45. Feet wide apart
sumo stance; sickle the foot inwards. Bend and the knees kiss.
Feet in Straps series - Bend and stretch (Parallel) - ANSWER-Low foot bar, RY or RB,
headrest up (opt). Feet parallel footbar. Push carriage out extend the legs. Find long
loops and hook through the bottom arches of feet. Start TBT feet together. Extend legs
to 45 and bend back in (knees over hips). Feet split harder.
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