POLESTAR PILATES MOVEMENT QUESTIONS AND ANSWERS A+
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Twist
Equipment: Mat
Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare.
EXHALE, press away from your right hand, lift your pelvis high and twist your body
towards the floor. At the same time, reach your top arm underneath your body towards
your ankles. INHALE, return to the Side Plank position with control. Repeat. Then
repeat on your other side.
Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques, Shoulders,
Arms, Balance, Coordination
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Fitness Assessment (FA): Side Lift, Push Up, Z-Sit
Push Up
Equipment: Mat
Exercise: Standing on the mat, feet hip width apart. INHALE to prepare. EXHALE, drop
your chin to the chest and begin to roll down. Once your hands touch the mat, INHALE,
and walk your hands forward to a Front Control/High Push-Up position. EXHALE,
establish a solid Front Control. Reach your heels back and the top of your head forward
in opposition. INHALE, shift your weight forward by pressing your toes into the mat.
Bend your elbows straight back for a push-up. Look slightly forward, lead with your
chest.
EXHALE, straighten your arms to come up and press your heels back. Repeat the last
breath (as often you can perform a clean push-up). INHALE lift your hips (into an
Inverted V) and walk your hands back to your feet. When your body weight is fully on
your feet, EXHALE to roll up to standing.
Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body) Strength.
Program Design: Full Body Integration
Planes of Movement: Sagittal
FA: Pushup, Rollup
Rollover Shoulder Stand
Equipment: Ladder Barrel
Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach your
arms forward and then roll back against the barrel, one vertebrae at a time. Reach your
arms back for 2nd rung from the top. Let your feet lift from the floor. Inhale to flex the
hips & exhale to roll into a shoulder stand, straighten legs, reach feet towards back wall.
Inhale to press the hands into the ladder & exhale to rolldown, initiating from the
shoulders then articulating the spine down to the pelvis and lower the legs. Bend knees
as needed. Send pelvis forward.
Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for
choreography.
Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture.
Planes of Movement: Sagittal (May add more depending on choreography)
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Twist
Equipment: Mat
Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare.
EXHALE, press away from your right hand, lift your pelvis high and twist your body
towards the floor. At the same time, reach your top arm underneath your body towards
your ankles. INHALE, return to the Side Plank position with control. Repeat. Then
repeat on your other side.
Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques, Shoulders,
Arms, Balance, Coordination
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Fitness Assessment (FA): Side Lift, Push Up, Z-Sit
Push Up
Equipment: Mat
Exercise: Standing on the mat, feet hip width apart. INHALE to prepare. EXHALE, drop
your chin to the chest and begin to roll down. Once your hands touch the mat, INHALE,
and walk your hands forward to a Front Control/High Push-Up position. EXHALE,
establish a solid Front Control. Reach your heels back and the top of your head forward
in opposition. INHALE, shift your weight forward by pressing your toes into the mat.
Bend your elbows straight back for a push-up. Look slightly forward, lead with your
chest.
EXHALE, straighten your arms to come up and press your heels back. Repeat the last
breath (as often you can perform a clean push-up). INHALE lift your hips (into an
Inverted V) and walk your hands back to your feet. When your body weight is fully on
your feet, EXHALE to roll up to standing.
Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body) Strength.
Program Design: Full Body Integration
Planes of Movement: Sagittal
FA: Pushup, Rollup
Rollover Shoulder Stand
Equipment: Ladder Barrel
Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach your
arms forward and then roll back against the barrel, one vertebrae at a time. Reach your
arms back for 2nd rung from the top. Let your feet lift from the floor. Inhale to flex the
hips & exhale to roll into a shoulder stand, straighten legs, reach feet towards back wall.
Inhale to press the hands into the ladder & exhale to rolldown, initiating from the
shoulders then articulating the spine down to the pelvis and lower the legs. Bend knees
as needed. Send pelvis forward.
Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for
choreography.
Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture.
Planes of Movement: Sagittal (May add more depending on choreography)
