Polestar: Trapeze Table

Front 1

Roll Down Series (4 variations)

Back 1

SR1, pg 47
2 LONG Yellow Springs, spring from top eyelets
Feet on uprights, Handles or roll down bar
Soft bicep curl (palms up or down), bent knees as needed
*Roll down
* Spine Stretch variation (roll forward into spine stretch and stack up)
*Flat Back
*Oblique Variation (keep sit bones level) (can vary which leg is on top)
(can minimize roll down with use of wedge)
(quiet hip flexors)

Front 2

90/90 + Tower Bar Variation (4 main variations)

Back 2

SR1, pg 55
*Attach far strap/spring first
LONG springs from the head, "LIGHT" springs (2 short yellow) attached to ankles. Knees and hips at 90 degrees (can attach to overhead slide bar)
*Passive Mobilization
*Active Reciprocal Leg Movement
*Bilateral Leg Movement
*Tower Bar (2 short Yellows) like an assisted Parakeet. HOLD ONTO TOWER BAR!
*Add short springs w/handles for arm work
*Reciprocal Arm Movements: Dead Bug
*Thigh Straps for Dead Bug assist

Front 3

Footwork with Tower Bar (7 main variations)

Back 3

SR1, pg 57
*TOWER BAR MUST BE SECURED WITH SAFETY STRAP OR CHAIN*
1-2 heavy springs (1R) sprung from below
*Toes On: Concentric Knee Extension w/exhale, and Eccentric Knee Flexion
*Feet in Pilates V
*Heels on Bar
*Plantar/Dorsi Flexion
*Running
*Single Leg
*Reverse: Head under Tower Bar

Front 4

Supine Scapular Series (5 variations)

Back 4

SR2, pg 15
THUMB WRAP, DISCUSSION ABOUT WHO HAS TOWER BAR. DO NOT STAND IN WAY OF BAR. TAKE DOWN WHEN DONE. Can assist from head of table to guide motion
Sprung from above with 2 medium or light springs (2 short yellow, or 1 Blue/Red)
Tower bar at mid-Sternum when arms extended
*Protraction/Retraction with bar over chest, then bend elbows and bring bar overhead, then perform Scapular Elevation and Depression (4 reps, then 3, 2, 1)
*Perform only Protraction/Retraction
*Perform only Elevation/Depression
*Single Arm with Trunk Rotation (can vary hand placement on bar)
*Log Rolling: can have one leg bent and one straight and allow body to roll with bar

Front 5

Upper Quadrant Neural Mobilization (2 variations)

Back 5

SR2, pg 17
THUMB WRAP, DISCUSSION ABOUT WHO HAS TOWER BAR. DO NOT STAND IN WAY OF BAR. TAKE DOWN WHEN DONE
Spring from above with 1-2 light springs (2 short Yellows)
Bar at Mid-Sternum (depending on shoulder ROM)
*Sit at head of table, one hand cradles neck at occiput and other hand helps to guide the Scapula
*Move hand position on bar to change angle of pull
*Extend ring and pinky finger for floss
*Sidelying: Protraction and Retraction

Front 6

Seated Push Through Front (2 main variations)

Back 6

SR2, pg 19
THUMB WRAP. CAREFUL WITH MOVEMENT THROUGH UPRIGHTS.
2 Short Yellows sprung from above
Start with bar extended overhead, INHALE to hinge into water ski, EXHALE to start articulation, INHALE when fully flexed, EXHALE to articulate back to hinge, INHALE to push bar back to start
*Circumduction (keep sit bones grounded)
*sit on moon box/bolster, diamond, or straddle table
*Can Assist motions seated behind client

Front 7

Seated Pull Down (2 main variations)

Back 7

SR2, pg 21
DISCUSSION ABOUT TOWER BAR SAFETY WITH CLIENT
2 short Yellow springs sprung from above
Soft Bicep Curl, SHOULDER in SCAPTION
can place box under feet with short client
*EXHALE and pull bar toward hip with downward rotation of Scapula, INHALE and eccentrically control movement up with upward rotation of the Scapula
*Can sit on ball facing the Trapeze Table with both hands on tower bar
*Can Straddle the table or sit in diamond position or small box or arc with both hands on tower bar
*Can word scapular protraction/retraction

Front 8

Leg Spring Series Supine (5 main variations +)

Back 8

SR2, pg 43
2 Long Springs attached to Slide Bar in upper quarter
Hands Hold Uprights, push away for opposition
Move legs, quiet body
*Scissors
*Walking
*Circles
*Bicycling
*Frogs
*Other variations: Swimming Frog, Diamond Lift/Lower, Helicopter: Scissors and Circle (CW/CCW)
*Can spring from slide bar up top to change angle of pull

Front 9

Leg Spring Series Sidelying (5 main variations)

Back 9

SR2, pg 45
One Long Spring attached to slide bar half way up, spring attachment in line w/hip joint
Can hold onto upright
Both legs extended, neutral spine, ball under head
*Adduction
*Side Kick
*Circles: CW/CCW
*Passe Developpe
*Bicycle
(can attach spring to front eyelet to emphasize hip flexion, back hook to emphasize extension)

Front 10

Breathing (3 main variations)

Back 10

SR2, pg 47
2 Short Yellows with slide bar in upper quarter at head
Trapeze Bar attached from sliding crossbar so that the springs hang vertically, feet parallel or in ER
INHALE up with articulation, roll back through imprint first, length through heels
Press bar down as lift hips, melt Sternum/ribs back down with an EXHALE
*Loops or handles instead of dowel
*Lift without spine articulation
*Maintain hips lifted and Flex/Extend Shoulders "Arm pumps"

Front 11

Teaser: Teaser Prep I, Teaser Prep II, Full Teaser + Oblique Variation

Back 11

SR3, pg 17
TOWER BAR SAFETY DISCUSSION. DO NOT STAND IN FRONT OF BAR. THUMB WRAP.
Tower bar sprung from above with short light or medium springs (1 Red) (could do with 0 springs)
*Teaser Prep I: Feet on mat, Curl up until just behind sit bones
*Teaser Prep II: Feet in Table Top, can add LE extension with curl up (singles, or both)
*Full Teaser: Legs Straight, "Up all together, then down all together"
*Oblique Versions: Head off, or roll up one side obliques, shift legs, and roll down opposite side

Front 12

Thigh Stretch (3 main variations)

Back 12

SR3, pg 19
2 short Yellows and dowel
Attached to top eyelets or slide bar in upper quarter
High kneeling, hands wide on dowel. Press into dowel
INHALE to hinge back, EXHALE to return (ribs down)
*In hinge-back, pull bar to chest and extend T-Spine, return to hinge as arms lengthen, THEN to start position
*Maintain extension for 6-8 arm pulls
*Begin in Thoracic extension, then go into thigh stretch

Front 13

Swan (3 main variations)

Back 13

SR3, pg 45
TOWER BAR SAFETY DISCUSSION, THUMB WRAP
Tower bar sprung from above (1B for single arm variation) (1R for 2 arms on)
(Feet off/table hits above ankle)
HOVER HEAD, articulate up from head, project sternum, ice cube under belly, push ribs down to find length, then spread ribs forward. Allow the bar to lift and lengthen the spine
*Thoracic Extension Only: Keep arms straight, EXHALE bar toward body and move into thoracic extension, INHALE to return (spread ribs)
*Full Extension: EXHALE bar behind head, INHALE into thoracic extension (leave lowest rib), then press into full extension, EXHALE to return bar behind head, and roll back to start
*Single Arm Variation: one leg on floor, square pelvis, can do Thoracic Extension or Full Extension
*(P)Maintain spine extension and add Shoulder Flex/Extension
*(R)Belly over box or Ball

Front 14

Pelvic Press (2 variations)

Back 14

SR3, pg 47
TOWER BAR SAFETY DISCUSSION. THUMB WRAP
Tower bar spring from above (1R)
"Curved C position with slide/return under tower bar"
*INHALE to lengthen in water ski, EXHALE to slide under, INHALE to bridge, EXHALE to bridge down and return
*At top of bridge, EXHALE and press into standing. INHALE at top, EXHALE to set shoulder blades down, lower bridge and return to start
***GAZE***

Front 15

Kneeling Cat

Back 15

SR4, pg 19
***ASSIST AT TOWER BAR!!TOWER BAR SAFETY DISCUSSION. THUMB WRAP*** (one hand on bar, and one hand behind client)
Tower bar sprung from above with 2 short Yellows
Kneeling, hips over knees, thighs vertical
*EXHALE and articulate from head (bra strap hinge) pushing bar down and through uprights (keep knees at 90 degrees), INHALE and lengthen T-Spine, EXHALE to return to start moving from the tailbone
*Oblique variations (hands together or crossed)
*Add Thoracic extension when torso is parallel (in both original and oblique versions)
(push into bar, and gaze = important)

Front 16

Parakeet (3 main variations)

Back 16

SR4, pg 21
**TOWER BAR MANAGEMENT!! THUMB WRAP OVER CLIENT TOES, HAND ON BAR**
Tower bar sprung from above (2 short Yellow for starting variation) (1R, 1B for Advanced Progression)
*EXHALE and extend knees/hips press bar away, INHALE and flex knees and bar toward ceiling, then articulate up into bridge/shoulder stand. EXHALE and articulate down. Bend knees and repeat
*ADVANCED: Hands press into uprights for opposition (or into long box against uprights). Once in shoulder stand, bend knees/hips lifted and press bar toward uprights, then lift hips and bend knees (heels to butt) and return to shoulder stand (no hip flex) *Breathe as necessary
*Single leg release at top of shoulder stand

Front 17

Hip Opener (3 main variations)

Back 17

SR4, pg 39
**SAFETY STRAP ON TOWER BAR** TOWER BAR SAFETY DISCUSSION, SPOT BAR FOR CLIENT SET UP AND DISMOUNT
Tower bar sprung from below with (1B)
Head at end of table, Chair or table extension, or reverse position
Sidelying, top leg bent in ER, ball of foot against bar slightly ahead of torso
Bottom leg outstretched, top hand on table in front of ribs
EXHALE and press tower bar up (Press sit bone away to maintain hip alignment and compression) (Aim Kneecap behind body)
INHALE back to start
*Plantar/Dorsiflex at top
*Reverse direction to decrease compression or for HS length
other options:
*Bottom leg bent
*Pillow for C-Spine support
(shift up/down on table, or reverse depending on client body)
(adjust tower bar height with strap to modify range/load)

Front 18

Hip Extension with Tower Bar (5 main variations)

Back 18

SR4, pg 41
**SAFETY STRAP** TOWER BAR DISCUSSION. ASSIST CLIENT INTO POSITION MANAGING BAR
Tower bar sprung from below (1B) short spring
Adjust tower bar height with strap, lower = harder
Heel on tower bar
*Prone on elbows, neutral spine
EXHALE and extend bar, maintain neutral spine and hip parallel to table, INHALE to return to start
*Extend and allow hip ER and pelvic rotation at top
*Prone on box
*Toes on
*Quadruped position
*Both legs extend (change to 1Y) (in Pilates V toes on, prone on table or box, press pubic bone down, small movement)
(think about maintaining length in the fixed knee waist band, anchor Xyphoid, cue adductors, and Obliques for stabilization)

Front 19

Assisted Squats (5+ variations)

Back 19

SR5, pg 77
*DISCUSSION ABOUT BAR SAFETY*GIVE EXIT STRATEGY*SPOT CLIENT, OR CHAIR BEHIND*
2 long Yellows and dowel attached to top eyelets
Soft bicep curl, hands wide on dowel, ELBOWS AT SHOULDER HEIGHT 90 degrees
Feet hip width
INHALE to squat, EXHALE to press back to standing
*Upright Flat Back Squat
*Functional Squat
*Full Squat
*Single Leg Squat
*On compliant surface: Disc(s), Airex Mat, 1/2 foam roller, wobble board (add twist squat on disc, or PF/DF on foam roller)

Front 20

Tower

Back 20

SR5, pg 79
**SAFETY STRAP** ASSIST CLIENT INTO POSITION*DISCUSSION ABOUT TOWER SAFETY*
Tower bar sprung from below with (1B or 2 short Yellows) Error on light spring choice vs heavy
**DO NOT LET TOWER BAR GOT THROUGH UPRIGHTS AT TOP OF MOTION**
Balls of feet on bar: Parallel or in Pilates V
Hands hold onto uprights (head closer to head of table to adjust for HS length)
Sacrum on table as able to start
*Knees straight, EXHALE and articulate up into shoulder stand, (push UEs into uprights for opposition) maintain position INHALE and bend knees, EXHALE extend knees 3x, on 3rd time EXHALE and articulate back to start with straight legs
REPEAT full exercise 3-5 times
*Perform PF/DF at top of motion

Front 21

Monkey (3 main variations)

Back 21

SR5, pg 80
**SAFETY STRAP**ASSIST AT BAR TO GET CLIENT IN/OUT OF POSITION**TOWER BAR SAFETY DISCUSSION**
Tower bar sprung from below (1B) *spring choice not very important, can even do un-sprung
Shoulder blades off of table, balls of feet on bar, hands hold bar outside of feet
INHALE and expand ribs, EXHALE and roll up extending toward ceiling, then roll back down, bend knees back to start
(can add inhale at top of motion)
*Can do with head away from bar (reverse)
*Can be in IR/ER at hips
*PF/DF at top of motion (or running)
*Single Leg
(use core strength, do not hang on bar, avoid compression. Cue elongation)
(move up/down table or reverse depending on body needs)

Front 22

Standing Arm Work: Facing IN (3 versions)

Back 22

SR5, pg 99
Weight mid-arch, neutral spine, abs engaged with all
*Straight Arm Press (2 LONG Yellows): Dowel attached,
sprung from top eyelets, EXHALE and press bar down, wrists/elbows straight, INHALE to return
*Chest Expansion: (2 SHORT Yellows): Handles attached, sprung from slide bar at armpit level, INHALE to press arms back, look R/L, EXHALE back to start
*Upper Arm Control: (2 SHORT Yellows): Handles attached, sprund from slide bar at armpit level. Arms start at 90 degrees with slack springs. INHALE bend arms/elbows by torso "side seams" and arms parallel to floor, EXHALE and press hands down along side of body, then up to starting 90 degree position. Reverse

Front 23

Standing Arm Work: Facing OUT I (3 versions)

Back 23

SR5, pg 101
2 short Yellows attached to slide bar around shoulder level, face away, hands in loops or handles
Body in tall neutral stance, and slight forward lean from ankles
*Hug a Tree: EXHALE and circle arms, INHALE to open
*Salute/Triceps Press: Hands at forehead palms facing out, EXHALE and extend arms keep fingertips touching, INHALE and return, keep back of neck long
*Punching: Arms bent, forearms by ribs facing in or down (punch can be done with or without spinal rotation) Can be: SINGLES, DOUBLES, ALTERNATING
(spiral or straight punch)

Front 24

Standing Arm Work: Facing Out II (3 versions)

Back 24

SR5, pg 103
2 short yellows attached to slide bar w/handles around shoulder level
Body in tall neutral stance, and slight forward lean from ankles
*Lunge: EXHALE and Punch one arm forward, and step forward with opposite foot, INHALE step back, repeat on opposite side (can do same/same for variation)
*Butterfly: Starts with arms in "T", INHALE left arm up, right arm down. Rotate torso to right as elbows flex to 90 degree angles, top palm UP to ceiling. EXHALE and bottom arm punches forward into shoulder flexion 3x "upper cut". INHALE and de-rotate, and on repeat opposite side
*Twist: Arms in "T" (feet in V or parallel), INHALE to windmill arms and rotate torso and pelvis toward Trap Table, arms in low "V", Maintain tension on springs throughout. INHALE to return to start. Repeat on opposite side (manage ribs!)

Front 25

Hanging Series: Hanging Up (4 variations)

Back 25

SR6, pg 147
**NON SKID ON UPPER BARS** SAFETY AND GRIP DISCUSSION**REST BREAK BETWEEN EACH VARIATION**CONSTANT CHECK WITH CLIENT**
Measure wing span for full length, place Non-skid a fore arm distance from head of table
Put far foot on fuzzy first, error on long loops for loop choice, cue ER and DF to secure ankles in fuzzies
*Hanging Up 1: In "V"position with active length and breast bone lifted. EXHALE and raise hips toward ceiling until body is parallel to the table, INHALE to flex feet. "Pivot around shoulders" "Relax tailbone down"
*Hanging Up 2: Hinge from "V" into plank, perform 4-6 pull-ups , then return to "V" position
*Hanging Up 3: "V" to plank, then pull body into thoracic extension with arms straight, pull heels in to go into elongated crescent position, then reverse. (can add pull up for a variation in extended position)
*Assisted Stretch: Practitioner's feet at sacrum. Have discussion with client throughout

Front 26

Hanging Series: Half & Full (2 variations)

Back 26

SR6, pg 149
Fuzzies 12-18 inches from end of frame
*can use short or long. Error on long straps for ease of use and alignment
*Half Hanging: bridge up on long box or walk up uprights, assist foot in front of fuzzy and hook to secure. Pull body back for long line traction
*Full Hanging: Bridge up on long box, assist into Fuzzies, slide off of table and walk hands down uprights. Hang, push-up, twist etc.

Front 27

Spread Eagle (some variation options)

Back 27

SR6, pg 151
Move slide bars and springs out of way
Feet and hands on uprights, arms lined up with Sternum, elbows bent to 90 degrees
*INHALE and lengthen spine, EXHALE and move body into "C" curve (quiet HFs), INHALE and articulate to vertical, lift Sternum/Thoracic Extension (Gaze up), then bend the elbows and return to start
Repeat 3x
*Can do with flat back hinge (non-articulating)
*Can do at foot of Trap Table vs on top
*Can reverse direction
(can place 1/2 foam roller against uprights, or have client wear shoes if feet are sensitive)

Front 28

Magician (5 main variations)

Back 28

SR6, pg 175
2 long springs (2 long Blue or Purple)
Attach to top of frame or slide bar toward top of tower
Hands hold uprights
Float body up into long diagonal (should not be able to see feet to stay out of neck) maintain pelvic position
(walk around client to check for alignment)
*Scissors
*Walking
*Circles
*Bicycles
*Frogs

Front 29

Short Spine

Back 29

SR6, pg 177
2 springs attached to slide bar about 3/4 way up (2 short Yellows) spring choice depending on individual/weight, and slide bar height
Hands hold uprights, dowel behind knees (best with bare skin on bar)
Start in neutral spine and feet on mat
EXHALE to roll into shoulder stand (KNEES ABOVE FOREHEAD), INHALE to press hips into extension with control to mat, place feet down and articulate down. Repeat
*feet and body can simultaneously hit mat
*can reverse motion

Front 30

Dolphin

Back 30

SR6, pg 179
2 long springs attached to top or slide bar (2 long Purples or Blue)
Hands press into uprights
(can bounce to start to feel where springs can take you with body in long diagonal)
Start in pike position
"Pike, toss to backbend (lift hips and pull heels toward butt), shoot out to hovering plank, fold hips pack to pike"
*Can reverse the motion
*Can do obliques (heels toward opposite sit bone)
(smooth, skim heels, legs in parallel)