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35 Cards in this Set
- Front
- Back
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Quadruped Series
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reformer-red to start
facing foot bar shlds over hands hips and knees at 90 exhale to extend-inhale to return Variations: shld flex go to 135 combined hip/shoulder movements inhale to extend the hips/shlds exhale to flex back hips then shlds |
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Knee Stretch
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Reformer- Red to start
facing foot bar shlds at 45 SIT bones just above the heels inhale to extend the hips exhale to flex can reverse to strengthen support variations: neutral extension |
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Reverse Abdominals
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Reformer- blue to start
quadruped knees 1-2 inches away from shld pads neutral spine inhale to extend, exhale to flex variations: Lat pull single leg extended Oblique-both hands on one side with slight side bend |
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Teaser
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Trap Table 1 red or 2 short yellow
head close to end of table exhale to initiate the roll up until just behind the SIT bones Exhale to roll back down Teaser prep II legs in table top position add leg extension with curl up Full Teezer legs start in extended position variations: less springs single leg extension progressions: lower and lift legs from V position roll torso down and up from V position oblique |
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Thigh Stretch
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Trap Table 2 yellow springs
inhale to hinge back from knees press down on bar to engage shoulders exhale to return Variations: once in hinge position pull bar to chest and extend thoracic spine maintain extension for 6-8 arm pulls |
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Standing Leg Pump
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Chair- 1 black on top to start SAFTEY SPEECH
handles on for safety 60% on the ball, 40% on heel of standing leg exhale to push down inhale to return cue to drop femur in hip socket Variations: stand on rotator disc heel/ball of foot, plantar/dorsiflex stand on block or moon box remove hands standing leg on ball of foot Facing side-working leg forward in a plee position- both feet turned out Crossover-align with pedal to decr challenge and on front edge to incr challenge. |
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Achilles Stretch
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Chair- 1 heavy or two light
facing chair holding handles ball of foot on pedal lean against seat exhale to push down inhale to return Variations: remove hands from handles stand with standing foot closer to chair in neutral spine can use split pedal |
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Leg Stretch Series
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Ladder Barrel-SAFETY ladder against wall/tighten knobs
stand on moon box for alignment Front facing HS stretch or piriformis-flex forward Side facing external rotate leg-sidebend Back facing leg extended or bent-slide body back |
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Leg Pull
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Mat- long sit position shlds and elbows extended
legs extended lift pelvis inhale to reach one leg out exhale to lower Variations: 3-5 reps on one side then switch thighs slightly externally rotated perform with knees bent forearms on floor rotate hands to a comfortable position |
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Leg Pull Front
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Mat-Quadrupted
push up into plank spine in neutral exhale to reach one leg out inhale to return Variations: knees may be flexed forearms on floor add ankle plantar and dorsi flex use a ball under pelvis for support |
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Kneeling Arm Series-facing front
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Reformer- 1 blue spring short straps -SAFETY SPEECH
Serving Shld Flex Triceps Press- can lean slightly forward Hug a tree- hands a little lower than chest exhale to flex inhale to extend variations: seated on box |
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Kneeling Arm Series Side
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Reformer-1 yellow either loop SAFETY SPEECH
#1 (draw a sword)outside hand holds loop exhale to reach elbow out and extend forearm #2 Inside hand on shld block with trunk sideband outside hand over head with bent elbow exhale to extend elbow towards ceiling #3 grab strap with closest arm arm in goal post position slightly forward of shld exhale to extend up towards ceiling |
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Kneeling Arm Series Side
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Reformer 1 Yellow to start SAFETY SPEECH
Int/ext Rot towel roll b/w elbow and trunk for alignment Travolta-outside hand body rotated toward hand exhale to de-rotate and bring arm across body allow sternum and eyes to follow the body |
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Kneeling Series-facing back
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Reformer- MOST DANGEROUS SAFETY!!!
short loops 1 blue or yellow exhale to pull back, inhale to return Press Back Biceps Curls-increase springs Rows- cross straps Chest Expansion Variations: seated on box |
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Short Spine Massage
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Reformer 1 red,1blue
headrest down short loops inhale to flex hips to 90 exhale to arc legs over and articulate spine-carriage comes to a rest at the front go to froggy position-thighs // to the floor exhale to articulate down variations: allow heels to move with the sit bones as spine articulates down to carriage maintain legs in // during rolldown raise arms to ceiling |
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Long Spine Massage
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Reformer 1 red/1 blue
headrest down long loops inhale to flex hips until feet are above the torso exhale to articulate spine into vertical shld stand-keep shld blades in contact with carriage exhale to articulate down-keep carriage stationary circle legs to return to starting position. variations: arms to ceiling increase hip extension while descending |
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Swan Trap table
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1 blue or 2 yellow springs
Tower bar sprung from above Exhale to bring bar behind the head and inhale to initiate thoracic ext leave lowest rib on the table proceed to press bar up and move into full extension Variations: single arm outside leg off table progressions: maintain ext and add shld flex/ext |
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Pelvic Press
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Trap table
tower bar 1 red or 2 yellow inhale to lengthen the spine exhale to initiate spin flex and bending knees and roll behind SIT bones slide into supine position with knees bent Inhale to bridge exhale to roll down and press back to start Variations: Bridge to stand |
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Swan from floor
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Chair-hover with pedal and head
inhale to extend spine keep lowest rib on floor exhale and allow pedals to rise as the torso rolls back to start Variations: split pedal long box beneath torso to decrs shld flex Progression: vary degree of spine ext add rotation of the spine and head add opposite leg lift(right rotation/left leg lift) |
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Seated Triceps/Frog Facing Out
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Chair (EXO) Black
seated on moon box facing away from chair hands on pedals fingers facing forward elbows bent and in line with shlds exhale to press pedals to floor extending elbows inhale to return Variations: scapular elev/depression sit on floor split pedals Progression: Frog Facing out 2 heavy springs lift bottom off chair balls of feet on pedal inhale to lower exhale to return |
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Ladder Barrel Swan
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Prone over barrel
hands behind head inhale to art. spine into extension, may bend knees at top exhale to return Variations: knees may be bent with hips ext rot. rotation of torso arms at chest, side or overhead |
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Swan spine Corrector
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Prone over corrector
abs on top of barrel arms extended elongate spin and hips into a crescent shape exhale to initiate rock forward inhale to initiate rock back variations: arms on floor arms back towards feet |
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Swan Dive II
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mat-
swan position 1, full extension exhale to roll forward inhale to push back |
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Rollover
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Mat
supine on floor inhale and extend legs towards ceiling exhale to art. aim toes to the wall behind inhale and open legs exhale roll spine down and circle legs variations start in table top reach arms overhead |
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Long stretch series-elephant
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Reformer
1 1/2-2 springs red/yellow inhale to press back exhale to draw in start with flexed lumbar spine pull through heels |
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Long stretch series-Inverted V
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red/blue
feet up against shld rest hells up-on balls of feet exhale to press carriage back inhale to come in fish hook lifting up on tailbone |
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Long stretch series- Long Stretch
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Red/Blue
start in plank Inhale to move forward over bar extending sheds. exhale to push back into shld flexion. |
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Long stretch series-Jack Rabbit
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Red/blue
feet against shld rest-heels up press back to plank position arms at 135 degrees and bend and straighten legs without moving torso ribs slung from ceiling |
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Long Box Series-Pulling Straps
t-straps spine extension triceps-exhale to extend/inhale to bend elbows |
Spring-Blue
foot bar down long box on carriage arms reach towards the floor inhale to pull arms along body exhale to return |
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Long stretch series-prone shoulder press
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Red
exhale to press back inhale to come in elbows can bend out to side or down to floor add thoracic ext. scap pro/retract single arm |
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Semi circle
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red/yellow
balls of feet on foot bar hands on shld rests arms extended, scaps at edge of carriage inhale to push out from foot bar exhale to move spine into ext leading with coccyx inhale to flex knees with hips below the carriage leading with coccyx exhale and articulate thru flexion to shld stand. bridge-swan or bridge-bridge |
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Kneeling Cat
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Trap table
2 short yellow inhale to lengthen exhale roll forward from crown of head push bar down and through the uprights maintain knees at 90 and at full reach inhale to allow thoracic spine to lengthen exhale to return to start position thighs stay vertical hips over knees variation: legs adducted oblique both hands on one side of bar add thoracic extension |
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Parakeet
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tower bar sprung from above 2 lite or one heavy
balls of feet on bar exhale to press bar towards the upright inhale and flex knees and hips letting bar move in and then towards the ceiling hold bar and roll into a bridge ADVANCED PROGRESSION: red/blue spring hands pressing on uprights |
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Hamstring I
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Chair
2 light or 1 heavy- pedal in high position inhale to roll forward and place the hands on the pedals exhale to press pedals down toward floor inhale to articulate spine back up Variations: kneeling- keep hips from falling forward kneeling with rotation |
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Hamstring II
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1 white
4 black |
