Exam (elaborations)
PEAK PILATES REFORMER LEVEL 1 QUESTIONS AND ANSWERS
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PEAK PILATES REFORMER LEVEL 1 QUESTIONS AND ANSWERS
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Reps : 10 breaths Springs: 3-4 ○Breathing exercise
•Lower Footbar down legs table top, grab handles off poles & elbows into ribs
•Curl chin to chest, shoulders lift up to the tips of your shoulder blades as you extend
your hands to hips
•Legs out to 45°
•And pump vigorously
●Scoop abs & squeeze inner thighs
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Breathing
, Give this one a try later!
Hundred
Reps : 5 Springs: 2 ○Mandatory Spot
•Head rest down
•Thread leather strap through the handle
•Keeping the carriage closed lift hips & put feet in the straps
•Pull heels into seat; frog position
•Extend out to 45°, lift bottom up (pressing arms into mat) & over your shoulders
reaching legs as you close the carriage with control
•Pull knees to shoulder blocks (keeping tension on the straps)
•leave feet still & roll thru the spine
-when you can not roll any further pull the heels to seat & roll all the way down
●control as you roll down vertebrae by vertebrae
Readiness : Ability to lift hips from buttox, articulate spine with control, weight on
shoulder girdle
Fundamental : Roll like ball, Shoulder Bridge prep, Breathing and Monkey
Shapes in Space : Monkey and Rolling like Ball
Give this one a try later!
Short Spine Massage
Reps : 5-10 Springs: 2
•Place feet in front of shoulder blocks
•Eyes on breast bone tail curled under
•Hips over heels, head over gears
•Using your Hips press the carriage out, keeping lower back rounded
•Pull the carriage in, Scooping with Abs
Readiness : Ability to stabilize pelvis & shoulder girdle in a weight bearing position
Fundamental : Knee Round, Leg Pull Front Support
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