Stott Pilates: Essential Reformer
Order of essential exercises
(Column 1) correct
answersFootwork Second
position
Single
leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing
Preps
Order of
essential
exercises
(Column 2) correct answersSide 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
stretches
Running
Hip lift
Hip
rolls
Single thigh
stretch Side
splits
Footwork 1-5
correct
answers1. Toes
apart heels
together
2. Wrap toes on
bar
, 2. Laterally rotated
3. Medially rotated
Single leg 1-3 correct answers1. One leg bent
4. Bicycle
5. Single heel
What is the spring tension for footwork? correct answers3-4 Springs
What is the breathing pattern for essential level footwork? correct
answers(1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage
out Exhale lower heels
Inhale lift heels
Exhale return
carriage
What is the foot placement for second position 1-3 correct answers1. heels
on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance
apart
6.Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally
rotated, knees flexed and pointing over center of feet
7.Heels on bar, abducted slightly wider than hip-distance apart. Legs
medially rotated, knees flexed and touching.
Breathing pattern of single leg correct answersInhale press
carriage out Exhale return
The ball of the foot is on the footbar for which single leg
exercise/s? correct answersOne leg bent
Bicycle
What is the spring tension for single leg? correct answers2-3
Springs
What is the starting position for "hundred"? correct
answersSupine Imprinted position
Legs parallel and adducted
in air Knees flexed (tabletop)
Elbows flexed by sides of
body
Hands in straps, fingers
long, palms facing away.
Scapulae stabilized.
Should the tension be higher
or lower of side splits
adduction? correct
answersLower
On side splits, what is the breathing pattern? correct answersAbduction:
exhale, press carriage out
Adduction: Exhale, pull
carriage in Exhale where
Order of essential exercises
(Column 1) correct
answersFootwork Second
position
Single
leg
Hundred
Bend & Stretch
Lift & Lower
Adductor stretch
Short spine
Midback series
Back rowing
Preps
Order of
essential
exercises
(Column 2) correct answersSide 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
stretches
Running
Hip lift
Hip
rolls
Single thigh
stretch Side
splits
Footwork 1-5
correct
answers1. Toes
apart heels
together
2. Wrap toes on
bar
, 2. Laterally rotated
3. Medially rotated
Single leg 1-3 correct answers1. One leg bent
4. Bicycle
5. Single heel
What is the spring tension for footwork? correct answers3-4 Springs
What is the breathing pattern for essential level footwork? correct
answers(1-4) Exhale push carriage out
Inhale return carriage
(5) Inhale push carriage
out Exhale lower heels
Inhale lift heels
Exhale return
carriage
What is the foot placement for second position 1-3 correct answers1. heels
on footbar, ankles dorsiflexed, legs parallel and abducted to hip-distance
apart
6.Heels as wide as possible on footbar, ankles dorsiflexed, legs laterally
rotated, knees flexed and pointing over center of feet
7.Heels on bar, abducted slightly wider than hip-distance apart. Legs
medially rotated, knees flexed and touching.
Breathing pattern of single leg correct answersInhale press
carriage out Exhale return
The ball of the foot is on the footbar for which single leg
exercise/s? correct answersOne leg bent
Bicycle
What is the spring tension for single leg? correct answers2-3
Springs
What is the starting position for "hundred"? correct
answersSupine Imprinted position
Legs parallel and adducted
in air Knees flexed (tabletop)
Elbows flexed by sides of
body
Hands in straps, fingers
long, palms facing away.
Scapulae stabilized.
Should the tension be higher
or lower of side splits
adduction? correct
answersLower
On side splits, what is the breathing pattern? correct answersAbduction:
exhale, press carriage out
Adduction: Exhale, pull
carriage in Exhale where
