PolestarlPilateslReformerl(LatestlUpdate)
lQuestionslandlVerifiedlAnswers|lGradelA|l
100%lCorrect
Q:lLonglBoxlTeaserl
Answer:
Equipment:lReformer,lRlorlBY
Exercise:lSeatedlonllonglbox,lfacinglfootbar,lbothlshortlloopslinlhands,llegslinlVlorltableltop.lI
NHALEltolprepare.lEXHALEltolrollldownlonelvertebralatlaltime.lReachlyourlarmsloutltolthelsi
deslandlletlyourlheadlextendlback.l(Theledgeloflthelboxlshouldltouchlyoulonlyourlupperlbackl-
lshoulderlbladelarea).lLowerlyourllegslatlthelsameltime.lINHALElherelinlthislbiglbackbend.lE
XHALE,lliftlyourlheadlandlreachlyourlarmslforwardlandlrolllup,lreachinglyourlhandslintolthelst
raps.
Benefits:lStrengthenlabdominals,limprovelspinelflexion,lshoulderlstabilizers,lshoulderlflexorsl(a
nteriorldeltoid),lhiplflexors,lquads,lbalance,lcoordination,lshoulderldisassociation,lcorelcontrol,l
stability,lfulllbodylmovement,ldeeplnecklflexors.
PlaneloflMovement:lSagittall(withlchoreographylitlcouldlbelmore)
ProgramlDesign:lSeated
FA:lHundred,lRolllUp,lLonglSit
Q:lLonglBoxlSeries:lBackstrokel
Answer:
Equipment:lReformer,lRedlspring,llonglbox
Exercise:lSupinelonlLonglBox,lFeetltowardslFootbar,lShortlLoopslinlHands,lBothlelbowslbentl
andloutltolsides,lhandslslightlylabovelforehead,lpalmslfacinglaway,lcurlluplinlalchestllift,llegslat
ltableltop.lINHALE,lstraightenlyourlarmslandllegsltolthelceiling,lmakinglrightlangleslatlyourlhi
pslandlshoulders.lKeeplthelcarriagelstilllaslyouldolthat.lKeeplyourllegsltouching,lsqueezinglyou
rlinnerlthighsltogether.lKeeplyourlupperlbacklwidelandltheledgeloflyourlshoulderlbladeslonlthel
box.lEXHALElaslyoulopenlarmslandllegs.lCirclelthemlaroundlandldownlintolthelHundredlposit
ion.lINHALE,lholdlthelHundredlposition.lEXHALElreturnltolthelstartinglpositionlbylbendingly
ourlarmslandllegs.
,Benefits:lCorelcontrollinlspinelflexion,lthoraciclflexion,ltrunklstability,lcoordination,lhipl&lsho
ulderldisassociation,lstrengthenslabdominals,lneckslflexors,lhiplflexors,llatldorsi,ladductors,lserr
atuslanterior.
ProgramlDesign:lSupinelUpper/LowerlExtremity/Abdominals.
PlanesloflMovement:lSagittal,lCoronal,lTransverse
FA:lHundred,lSeatedlHiplAbduction,lLonglSit,lRolllUp,lGoallPost.
Q:lLonglBoxlSeries:lSwanl
Answer:
Equipment:lReformer,lRY
Exercise:lPronelonlBox,lFeetlunderlFootplanklinlER,lHiplHingelatlboxlcrease,lpadlforlhipslifln
eeded.lINHALEltolpreparel(bendlyourlknees).lEXHALE,lpresslyourllegsltolstraightlandlreachly
ourlarmslforward.lExtendlyourlspine.lINHALE,lbendlyourlknees,lpivotlyourlpelvislaroundlthele
dgeloflthelbox.l(Thelcarriagelmovesljustlaltinylbit.).lEXHALE,lreturnlyourlbodylintolthelSwim
minglpositionl(flatldiagonal).lINHALElbendlyourlkneesltolbringlthelcarriagelin.lSwinglyourlar
mslback.
Benefits:lImproveslspinelextensorlandlhiplextensorlstrength.lPracticeslscapulo-
humerallrhythm.lStrengthenslyourlhiplextensors,lglutes,landlhamstrings.lStrengthenslyourlankle
slandlplantarlflexors,lsuchlaslcalves.
PlanesloflMovement:lSagittal,lCoronal,lTransverse
ProgramlDesign:lFulllBody,lProne
FA:lPronelPresslUp,lSuperman,lPronelKneelBend,lPronelShoulder,lSquats,lHeellRaise
Q:lJumpingl
Answer:
Equipment:lReformer,lJumpboard
Exercise:lSupine,lPrep;lUseltwolspringsltolhavelenoughlproprioceptivelfeedback.lINHALE,lben
dlyourlkneeslwhilelkeepinglyourlheelslgluedltolthelboard.lHavellegsltogether
EXHALE,lstraightenlyourlknees.lINHALE,lliftlyourlheelsl(demi-
point).lEXHALE,llowerlyourlheels.lJumping;lINHALE,lpreparelforltheljumplbylbendinglyourlk
nees.lEXHALE,lpushlofflthelboardl(andljump).lINHALE,llandlbyltouchingldownlwithlthelballsl
oflyourlfeetlfirst,lthenlyourlheels,landlthenlbendlyourlknees.lEXHALE,lstraightenlyourlkneesl(c
omeltolstand).lINHALE,lbendlyourlknees.lEXHALElforlthelnextljump.lStraighten,llift,llower,lb
end.
, Benefits:lAnklelStabilityl+lStrength,lAnklelMobility,lBalance,lLowerlExtremitylAlignment,lAn
klelExtensorsl(Calves),lTrunklStability,lCorelControl,lStrengthenslFootlMuscles,lFootl+lAnklel
Articulation,lStrengthenslAbdominals
PlanesloflMovement:lAllldependslonlchoreography.
ProgramlDesign:lSupinelLowerlExtremityl&lAbdominals
FA:lHalflSquat,lFulllSquat,lHeellRaise,lHundred
Q:lFrontlSplitl
Answer:
Equipment:lReformer,lRBlorlRY
Exercise:lFootlbar:lhigh,lmedium,llow,lorldown.lThellowerlthelbarltheleasier,lsafer,landllesslsca
rylthelexercise.lIflyourlReformerlhasltheloption,lmovelthelfootlbarlcloserltolthelcarriageltolhave
lalbetterlrangeloflmotion.lWhilelholdinglonltolthelfootlbarlwithlonelhand,lcomeltolkneellonlthel
carriage.lWhilelholdinglonltolthelbarlwithlbothlhands,lplacelyourlleftlfootlagainstlthelleftlshoul
derlblocklbehindlyou,ltoeslcurledlunderlonlthelcarriage.lLetlgoloflthelfootlbarlwithlatlleastlonel
hand,lsolyoulcanlsteplthelballloflyourlrightlfootlforwardlontolthelfootlbar.lLiftlyourlbacklkneelo
fflthelcarriage.lCarefullylletlgoloflthelfootlbarlandlliftlyourlupperlbodyluntillyoulstandlupright.l
RussianlSplitsl(sometimeslcalledlFrontlSplits);lEXHALE,lextendlyourlfrontlkneeltolpushlthelca
rriagelout.lINHALE,lcontrollthelcarriagelinlbylbendinglthelfrontlknee.lFrontlSplits;lStraightenly
ourlfrontlkneeltolstart.lEXHALE,lPushlthelcarriagelbacklwithlbothllegslstraight.lINHALE,lkeep
lbothlkneeslstraightlandlpulllthelcarriagelbacklin.lYoulwilllgrowltaller.lBacklLungel(alsolknown
lLungelBack);Beginlwithlbothllegslstraight.lEXHALE,lbendlyourlbacklleg,laslthelcarriagelcom
eslin.lINHALE,lstraightenlyourlbacklleglaslyoulpushlthelcarriagelback.lYourltorsolstayslstill.lDi
smount;lGrablthelfootlbar.lDroplyourlbacklkneelontolthelcarriage.lTakelyourlfrontlfootlofflthelf
ootlbar.lSwitchlsides.lAfterlthelsecondlside,lkeeplholdinglonltolthelfootlbarlaslyoulsteplofflthel
Reformer.
Benefits:lBalance,lHS,lCalves,lHiplFlexors,lQuads,lHiplMobilityl&lStability,lStrengthenslfeetl
&lankles.
ProgramlDesign:lStanding
PlanesloflMovement:lSagittall&lmaybelcoronalldependinglonlarms.
FA:lHalflSquat,lFulllSquat,lHeellRaises
Q:lStomachlMassagel
Answer:
