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Foot Work Series (Reformer) - Parallel Heals Parallel Toes V-position Toes Open v-position Heels Open v-position Toes Calf Raises Prances Prehensile Single leg heel Single leg toes Hip Work Supine Leg Series (Reformer) - Frog Circles down Circles up Openings Arms Supine Series (Reforme...

Parallel heels (footwork series) - Block: foot work; Fundamental; reformer; focus: hamstrings; objectives: hip extensor strength, knee extensor strength, warm up Parallel toes (footwork series) - Block: foot work; Fundamental; reformer; focus: hamstrings, quadriceps; objectives: hip extensor stre...

Pelvic Curl - Block- Foundation. Level Fundamental. Muscle Focus - Abs and hamstring - Cues- Arms push to floor. Abs drawing down. Cue from ankles up. Back of ribs into mat. Back of body active. Front of body lengthened. Posterior tilt turns on glutes. Spine Twist Supine. Block- Foundation. Level...

Ten principles - Awareness, Balance, Control, Efficiency, Precision, Breath, Concentration, Center, Flow, Harmony Benefits of working in neutral position - Encourages balanced muscular development of pelvic complex, and correct muscle recruitment. Using neutral spine position teaches efficient p...

Components of Physical Fitness - muscular strength, muscular endurance, flexibility Hypertrophy - increase in overall girth and or size of a muscle Atrophy - decrease in the overall girth and/or size of a muscle Flexibility training - refers to the range of movement of a specific joint or series ...

Parallel heels Cadillac 1 - •Foot work •Fund. •Hamstrings •Hip extensor strength & stretch • med-heavy V position toes Cadillac 3 - • foot work • fund. • hamstrings • hip extensor strength & stretch • med-heavy Open V toes Cadillac 5 - • foot work • fund. • h...

Muscle focus of Pelvic Curl - Abdominals, hamstrings Objective of Pelvic Curl - Spinal articulation, hamstring control, pelvic lumbar stabilization Muscle focus of Roll Up - Abdominals Objective of Roll Up - Abdominal strength, spinal mobility and stability Muscle focus of Spine Twist Supine - O...

When and where was Joseph Pilates born? - He was born in Dusseldorf, Germany, in 1883. What did Joesph Pilates do in 1912? - He traveled to England as a circus performer in a living Greek statue act. What did Joseph Pilates do in 1926? - He and his wife set up the first Pilates studio in New York...

What are the benefits of good posture? - It results in less stress on the spine, and more economical muscular activity. What happens when the spine is aligned with gravity? - The body works in harmony with the laws of nature. Why are the natural curves of the spine important? - They act as shock...

What does "physical" balance mean? - It refers to the neuromuscular skill of being able to maintain one's center of mass over the base of support, such as when balancing on one leg. What does balance mean in an esoteric manner? - It can refer to the wellbeing of the whole individual (mind-body...

Where was Joseph Pilates born? - Dusseldorf Germany When was J Pilates born? - 1883 Why did he become interested in different forms of exercise? - He was a sickly child with asthma, rheumatic fever and rickets. What kinds of exercise did he learn from? - Eastern and Western exercises as well as ...

Pelvic Curl - Spinal articulation, Hamstring control, Pelvic lumbar stabilization Spine Twist Supine - Spinal rotation, Pelvic lumbar stabilization, Abdominal control with oblique emphasis Chest Lift - Abdominal strength, Pelvic lumbar stability Chest Lift with Rotaion - Abdominal strength with ...

Spine Flexors - Rectus Abdominis, External Oblique, Internal Oblique Spine Extensors - Erector Spinae (longissimus, iliocostalis, spinalis) Spine Lateral Flexors - External Oblique, Internal Oblique, Quadratus Lumborum, Erector Spinae (logissimus, iliocostalis, spinalis) Spine Rotators - Interna...