Stott Pilates: Essential Reformer Rated 100% Correct!!

Order of essential exercises (Column 1) - Footwork Second position Single leg Hundred Bend & Stretch Lift & Lower Adductor stretch Short spine Midback series Back rowing Preps Order of essential exercises (Column 2) - Side arm preps sitting Side twist sitting Front rowing preps Stomach massage Arms pulling straps (long box) Round back (short box) Straight back (short box) Twist (short box) Tree (short box) Elephant Mermaid Leg circles Knee stretchesRunning Hip lift Hip rolls Single thigh stretch Side splits Footwork 1-5 - 1. Toes apart heels together 2. Wrap toes on bar 3. Heels on bar 4. High half toe 5. Lower & Lift Second position 1-3 - 1. Parallel 2. Laterally rotated 3. Medially rotated Single leg 1-3 - 1. One leg bent 2. Bicycle 3. Single heel What is the spring tension for footwork? - 3-4 Springs