Shared Flashcard Set

Details

Pilates Cues
Cues for reformer
45
Fitness
Not Applicable
01/30/2022

Additional Fitness Flashcards

 


 

Cards

Term
Footwork
Definition
Lengthen knees without hyperextending
Maintain neutral pelvis
Fluid motion
Term
Second position
Definition
Maintain alignment of knees over feet
Stabilize rib cage by engaging core
Work both legs equally
Term
Single leg
Definition
Relax head, neck,and shoulders
Maintain position of TT leg
Term
100
Definition
Maintain imprint
Stay wide across collarbone
Term
Bend and stretch
Definition
Melt ribcage into carriage
Reach long with legs
Avoid locking knees
Term
Lift & Lower
Definition
Keep tailbone on carriage as legs hinge
Engage abs and hamstrings as legs press
Keep chest wide
Term
Adductors
Definition
Work both legs simultaneously
Isolate movement at hip joint
Maintain stable pelvis
Term
Beats
Definition
Engage core to maintain stable pelvis as legs extend
Relax head neck and shoulders
"open to close"
Term
Frog
Definition
Keep carriage still as knees flex and extend
Engage core to maintain stable pelvis
Keep tailbone on carriage
Term
Stag
Definition
Keep equal tension on both straps
Maintain tailbone on carr
Term
Coordination
Definition
Maintain flection throughout exercise
Keep wrists long
Maintain wide collarbone as arms extend
Term
Midback
Definition
Find the underarm connection
Press into torso using muscles below shoulders
Term
Backrow preps
Definition
Keep wrists long
Open arms wide
Shoulders out of ears
Open arms wide like butterfly wings
Term
Backrow-int
Definition
Stabilize spine as pelvis hinges
Keep wrists long
Stabilize shoulder blades when arms reach overhead
Term
Front row
Definition
Engage core to maintain neutral position
and stabilize rib cage
Avoid locking elbows
Sit directly on sit bones
Term
Salute
Definition
Keep wrists long
Lean forward on a diagonal
Create hinge from pelvis to thighs
Term
Offering
Definition
Sit directly on sit bones
Keep an upright sitting position
Think of your shoulders down you back and open
Term
Side arm preps
Definition
Keep shoulders level
Reach through fingertips
Create a smooth glide
Term
Side twist
Definition
Maintain abs and ribs over pelvis
Chest, arms, and head rotate together
Rotation begins from center of torso
Term
Stomach Massage
Definition
Find your upper core and glutes and use them to push into the footbar.
Movement is fluid and controlled
Term
Backstroke prep
Definition
Keep equal tension on rope
Relax shoulders
Keep arms above box
Term
Long stretch
Definition
Lengthen from heel to head
Term
Down stretch
Definition
Lift through crown of head
Open collarbone wide
Term
Upstretch
Definition
Lift hips high in the sky
Press navel to spine
Term
Elephant
Definition
Scoop abs in
Term
Backhand
Definition
reach through fingertips
Term
Knee stretches
Definition
Press out while keeping rest of body still and stable
Keep upper back and front of chest wide
Allow thighs to lengthen
Pull thighs in towards nose
Term
Hip roll
Definition
Press into springs to roll up
Term
Single thigh stretch
Definition
Square hips
Term
Arms pull straps
Definition
Avoid overextending neck
Engage abs to support lower back
Keep fluid tempo
Send energy through legs
Term
Straight back
Definition
Keep spine straight
Lenghten through top of head
Term
Elephant
Definition
Relax shoulders
Pull navel to ceiling
Term
Mermaid
Definition
Keep back hip down
Push and pull carriage from armpit
Term
Leg Circles
Definition
Maintain stable pelvis
Rotation is from hip joints
Term
Running
Definition
Keep pelvis still while moving legs
Straighten knees without locking
Term
Hip lift
Definition
Widen across collar bones
Keep upper back heavy on carriage
Term
Hip roll
Definition
Reach tailbone to knees
Term
Single thigh stretch
Definition
Chest stays lifted
Hips square
Enjoy the stretch on front of hip
Term
Side splits
Definition
Keep pelvis level
Arches are alive and lifted
Term
Straight back-short box
Definition
Keep spine and head in straight line
Lengthen through top of head
Term
Twist with Round Back
Definition
Rotation come from center of body
Focus on obliques
Term
Lean
Definition
Lean diagonally only as far as you can maintain stability
Keep head & neck in line with spine as you lean
Term
Semicircle
Definition
Sequentially articulate through spine
Maintain ab connection throughout
Lower hips fully into springs
Term
Side arm kneeling
Definition
Keep shoulders down and back
Term
Reverse expansion
Definition
Sit on heels first
Open through front of chest
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