Mat/Ref Support Materials Sample

matwork & reformer

SUPPORT MATERIAL

FOUR TYPES OF POSTURAL ALIGNMENT

A

B

IDEAL ALIGNMENT

KYPHOSIS-LORDOSIS POSTURE

The normal curves of the spine consist of a curve convex forward in the neck (cervical region), convex backward in the upper back (thoracic region), and convex forward in the low back (lumbar region). These may be described as slight extension of the neck, slight flexion of the upper back, and slight extension of the low back. When there is a normal curve in the low back the pelvis is in a neutral position. In Figure A, the bony prominences at the front of the pelvis are in the same vertical plane indicating that the pelvis is in a neutral position.

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P O S T U R E • M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L

C

D

FLAT-BACK POSTURE

SWAY-BACK POSTURE

In faulty postural position, the pelvis may be in anterior, posterior, or lateral tilt. Any tilting of the pelvis involves simultaneous movements of the low back and hip joints. In anterior pelvic tilt, Figure B, the pelvis tilts forward decreasing the angle between the pelvis and the thigh anteriorly, resulting in flexion of the hip joint; the low back arches forward creating an increased forward curve (lordosis) in the low back. In posterior pelvic tilt, Figure C and D, the pelvis tilts backward, the hip joint extend and the low back flattens. In lateral pelvic tilt, one hip is higher that the other and the spine curves with convexity toward the low side. (For lateral pelvic tilt, see pp. 89, 90, 126, and 222-224.)

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

© 1993 IN WILLIAMS & WILKINS, REPRINTED WITH PERMISSION FROM MUSCLES, TESTING AND FUNCTION 4TH EDITION, WRITTEN BY FLORENCE PETERSON KENDALL, P.T. F.A.P.T.A., EDITOR: JOHN P. BUTLER 0298A-4 ©2013 MERRITHEW CORPORATION. TM/® TRADEMARK OR REGISTERED TRADEMARK OF MERRITHEW CORPORATION, USED UNDER LICENSE. PRINTED CANADA. ALL RIGHTS RESERVED.

IDEAL PLUMB ALIGNMENT: SIDE VIEW © 1993 IN WILLIAMS & WILKINS, REPRINTED WITH PERMISSION FROM MUSCLES, TESTING AND FUNCTION 4TH EDITION, WRITTEN BY FLORENCE PETERSON KENDALL, P.T. F.A.P.T.A., EDITOR: JOHN P. BUTLER 0298A-4 ©2013 MERRITHEW CORPORATION. TM/® TRADEMARK OR REGISTERED TRADEMARK OF MERRITHEW CORPORATION, USED UNDER LICENSE. PRINTED CANADA. ALL RIGHTS RESERVED.

Slightly posterior to apex of coronal suture

Through lobe of the ear

Through external

(head is slightly forward)

auditory meatus

Through bodies of cervical vertebrae

Through odontoid process of axis

Through the shoulder joint (provided arms hang in normal alignment in relation to thorax)

Approximately midway through the trunk

Through bodies of lumbar vertebrae

Through sacral promontory

Approximately through greater trochanter of femur

Slightly anterior to a mid-line through knee

Slightly anterior to

Slightly posterior to center of hip joint

Slightly anterior to axis of knee joint

Through calcaneocuboid joint

lateral malleolus.

Surface landmarks that coincide with the plumb line. (This subject shows excellent alignment except that the head is slightly forward.)

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

Anatomical structures that coincide with the line of reference.

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • P O S T U R E

8

FLAT-BACK POSTURE

Head: Forward.

Elongated and Weak: One-joint hip flexors.

Cervical Spine: Slightly extended.

Short and Strong: Hamstrings

Thoracic Spine: Upper part increased flexion; lower part, straight.

Frequently, abdominal muscles are strong. Although back muscles are slightly elongated when the normal anterior curve is eliminated, they are not weak. Sometimes knees are slightly flexed rather than hyperextended along with the flat-back posture.

Lumbar Spine: Flexed (straight). Pelvis: Posterior tilt. Hip Joints: Extended. Knee Joints: Extended. Ankle Joints: Slight plantar flexion.

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P O S T U R E • M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

© 1993 IN WILLIAMS & WILKINS, REPRINTED WITH PERMISSION FROM MUSCLES, TESTING AND FUNCTION 4TH EDITION, WRITTEN BY FLORENCE PETERSON KENDALL, P.T. F.A.P.T.A., EDITOR: JOHN P. BUTLER 0298A-4 ©2013 MERRITHEW CORPORATION. TM/® TRADEMARK OR REGISTERED TRADEMARK OF MERRITHEW CORPORATION, USED UNDER LICENSE. PRINTED CANADA. ALL RIGHTS RESERVED.

Postural Analysis Guide CHECKLIST PLUMB LINE

■ Are there parts of the body forward or behind the plumb line?

■ Are the head, thorax and pelvic aligned in relation to each other?

SIDE VIEW check both sides

FRONT VIEW*

BACK VIEW

ankle joints

feet

■ neutral ■ plantar flexed ■ dorsiflexed

R

L

R

L

R

L

R

L

knees

■ neutral ■ hyperextended ■ flexed

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

hip joints

■ neutral ■ flexed ■ extended pelvis

■ neutral ■ anterior pelvic tilt ■ posterior pelvic tilt lumbar spine

■ neutral ■ flat decreased convex curve anteriorly ■ excessive extension increased convex curve anteriorly lower thoracic spine

■ neutral ■ flat decreased convex curve posteriorly ■ excessive flexion increased convex curve posteriorly upper thoracic spine

■ neutral ■ flat decreased convex curve posteriorly ■ excessive flexion increased convex curve posteriorly

■ neutral ■ inverted/supinated ■ everted/pronated

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

femurs

■ neutral ■ knock-kneed genu valgum ■ bow-legged genu varum

■ neutral ■ medial rotation ■ lateral rotation

pelvis

■ level ■ elevated R ■ rotated clockwise ■ rotated counter-clockwise

L

rib cage

scapulae

■ neutral ■ elevated R ■ shifted R ■ rotated clockwise ■ rotated counter-clockwise

■ neutral ■ protracted ■ retracted ■ elevated ■ depressed ■ upwardly rotated ■ downwardly rotated ■ winging ■ anteriorly tipped

L L

shoulders

■ level ■ elevated ■ depressed

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

R

L

humeri head

■ rotated clockwise ■ rotated counter-clockwise ■ neutral ■ tilted R ■ shifted R

■ neutral ■ medially rotated

sequencing through the spine

L

watch from the side:

L

■ are there flat areas?

Y

N

where? _____

■ neutral ■ flat decreased convex curve anteriorly ■ excessive extension increased convex curve anteriorly

watch and palpate from the back:

■ are there any imbalances? * Confirm from back if necessary.

P O S T U R E • M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L

Y

N

where? _____

■ neutral ■ forward ■ retracted 18

R

knees

cervical spine

head

■ neutral ■ inverted/supinated ■ everted/pronated

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

(head, upper body, shoulders, pelvis, knees)

Programming Introductory Lessons INTRODUCTIONS

WORKOUT

After introducing yourself to the client, it’s nice to give a brief

Each client works at a different pace, some will synthesize the

synopsis of the STOTT PILATES method, explaining what kind of

information quite quickly and will be able to do more exercises

workout they can expect (especially that it may seem very different

and progress through the various levels quickly, others will need

and quite slow initially compared to other workouts) and the

to work very slowly. As you introduce each new exercise, be clear

potential benefits of the exercise system.

and talk the client through the repetitions and corrections slowly during their first attempt. The client should get “something” out

QUESTIONNAIRE

of each exercise, but don’t stick with it if you discover it’s not a

Before a client’s first session they should fill out a questionnaire

good thing for them (perhaps it’s uncomfortable or painful) and

regarding their history and goals. Please see sample questionnaire.

quit in terms of number of repetitions well before the point

Clarify with the client any of the responses to the questionnaire that weren’t explicit or complete enough for your satisfaction.

Touch on all the Basic Principles in the introductory lesson, even if

In particular, you may want to explore the nature, degree, and

it’s within the context of the warm up exercises. This way the client

timing of any injuries or pain the client is experiencing. The client

will understand future reminders of the principles.

should have a note from their doctor stating they can begin a Pilates exercise if any of the following exist:

of frustration.

Introduce some flexion, extension and rotation of the spine, if appropriate for that client, and possible within the hour at

◗ acute joint pain or injury

◗ dizzy spells

◗ burning or shooting pain / discomfort

◗ shortness of breath

◗ undiagnosed chronic pain / discomfort

◗ tightness in chest

Identify what you consider the most important areas to work on

◗ client is pregnant or post partum

◗ severe osteoporosis

(possibly weak areas) given their postural analysis, history, goals,

◗ high blood pressure

◗ heart disease

activities. Try to focus somewhat on these areas even in the

◗ major surgery in the last 12 months

that client’s pace.

introductory lesson. A course of lessons will hopefully be a process of learning and discovery for both client and instructor, so you may

If there are significant physical issues and the client is receiving

still have many questions about that client’s patterns and physical

medical attention from a health care professional, find out if the

conditions after the introductory lesson, but hopefully the intro

client is comfortable with you contacting their medical practitioner.

serves as a beginning in a good direction.

Most health care professionals are open to their client’s trainer querying them and will probably more than appreciate your effort

There will probably be some initial mobilization of shoulders and

to be working with them to help the client rather than working at

hips and initial strengthening of core (i.e. abdominals) in the

odds. Also, as an instructor you will learn a tremendous amount.

introductory lesson as well.

If they are doing other kinds of therapy such as physio or

To summarize, included in an introductory workout are:

chiropractic, you will want to ask about any exercises they have

◗ Five Basic Principles

been given by their therapist so you can design a workout that

◗ mobilization of spine

reinforces the goals of their existing regime.

◗ mobilization of shoulders and hips

Clarify the client’s goals, because this, as much as their physical condition, will determine what kind of workout you begin designing in the introductory lesson and how you will present the exercises to them. The client’s goals are going to affect the pace at which you proceed and your choice of exercises. Some clients come specifically wanting to work on their posture or resolve chronic pain, others come to have a thorough workout.

POSTURAL ANALYSIS Do a postural analysis of the client. This will give you a baseline idea of their muscular imbalances which will inform your choice of exercises.

◗ initial strengthening of abdominals

FINISHING THE CLASS & OFFERING OPTIONS It’s a good idea to finish up your workout 5 or 10 minutes before the end of the appointment. This time can be used to answer any questions the client may have and for laying out the options available in terms of future lessons. See if the client wants to continue lessons. If they have reservations you may be able to allay any fears (or, in rare cases, suggest that this type of exercise is not appropriate). Find out if the client already has an inclination to continue with private lessons, or if they might rather join groups as soon as possible. If they are leaning towards groups you may want to gear their workout towards the exercises they will most likely be performing in their group classes.

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • P R O G R A M M I N G

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Programming Reformer Groups ESSENTIAL REFORMER When teaching group Reformer classes you want to develop well-rounded workouts that don’t necessarily address individual problems.

INTERMEDIATE REFORMER ESSENTIAL COLUMN indicates Essential exercises with which clients will presumably

All the same things apply on the Reformer as for teaching groups through the Matwork repertoire. It is more usual to at least teach

already be familiar.

FIRST LAYER

the Warm Up, Five Basic Principles and fundamental Matwork exercises to a client on the Mat first, then progress to the Reformer. Though you can begin on the Reformer as long as the resistance is kept light at first to keep the emphasis on strengthening the core and not on working through the arms and legs.

indicates the first exercises to introduce to clients when they have mastered the Essential level. These exercises include increasing the coordination required, and adding a more complex series of movements. For example doing the full versions rather than the preps of Back and Front Rowing with much more three-

The Group Progression Charts provided are just one example of

dimensional arm movements. Or for example Coordination

how to add in exercises in layers to produce well-rounded

which is like a combination of Mid-Back Series and Hundred.

workouts that don’t necessarily address particular individual

Other exercises being added at this points might require more

problems. They suggest which exercises would normally be done

strength and endurance from particular muscle groups.

first, which next etc. There are five different layers. If, for example

For example, Backstroke Prep is more challenging to abdominals

you were running a course for ten weeks, twice a week, it would

than previous exercises.

be reasonable to expect to teach the entire Essential Reformer by the end of the ten weeks. Therefore, you could teach the exercises 0298A-4 ©2013 MERRITHEW CORPORATION. TM/® TRADEMARK OR REGISTERED TRADEMARK OF MERRITHEW CORPORATION, USED UNDER LICENSE. PRINTED IN CANADA. ALL RIGHTS RESERVED.

in each layer over a two-week period approximately. Following the general programming guidelines, this is what is achieved through each layer of exercises:

SECOND LAYER indicates the next group of exercises to add in. These again include exercises that involve more coordination and strength and also some that use new positions, requiring a greater amount of stabilization around more joints. For example, Chest Expansion,

FIRST & SECOND LAYER Although the Reformer focuses straight away on working through the periphery in exercises like Footwork and Mid-Back Series, the

Side Arm Preps Kneeling and Reverse Expansion require stability of the pelvis on the femur.

THIRD & FOURTH LAYERS

resistance should be kept light at first. These first couple of layers combine a little bit of all of the following:

adds in more exercises that again require more stabilization throughout the body, such as the Lean and Feet Pulling Straps 2.

◗ Five Basic Principles

Some exercises require more stabilization because more body

◗ mobilizing spine: flexion, rotation (e.g. Mermaid, Hip Rolls,

weight is being supported on hands and feet rather than pelvis,

Side Twist Sitting) (extension is not done on Reformer until Arms Pulling Straps, however if doing Matwork, Breast Stroke Preps and Cat Stretch can, of course, be done)

knees or torso, for example, Up Stretch and Knee Stretches 4. There are also more exercises in these layers that focus on balance, such as Side Splits especially #7, Front Splits and Back Splits.

◗ mobilizing shoulders and hips (e.g. Footwork, Mid-Back Series) ◗ initial strengthening of core (e.g. Footwork, Hundred) and

periphery (e.g. Bend & Stretch, Mid-Back Series)

SECOND & THIRD LAYER ◗ continuing strengthening of core and periphery in various ranges

of motion at shoulders and hips (e.g. Lift & Lower, Side Arm Preps Sitting) and various positions in which the torso is being stabilized (e.g. Back Rowing Preps, Front Rowing Preps)

FOURTH & FIFTH LAYER ◗ building on strength and endurance through core (e.g.

Short Spine and Short Box Series) and periphery (e.g. Single Leg) ◗ incorporating some exercises with increased emphasis on balance

and coordination (e.g. Side Splits)

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • P R O G R A M M I N G

25

essential MATWORK

kyphosis-lordosis KYPHOSIS-LORDOSIS

Head forward, cervical spine hyperextended, scapulae abducted, increased flexion in thoracic spine (kyphosis), lumbar spine hyperextended (lordosis), pelvis anteriorly tilted, hip joints flexed, knee joints slightly hyperextended, slight plantar flexion in ankle joints. Pads under head for all supine exercises. A pillow may be placed under feet to counteract lordosis in supine position. Work in imprint as much as possible. Tabletop legs or legs over Arc Barrel if hip flexors are gripping. Emphasize thoracic extension, lumbar flexion, upper back extensors and scapular stabilization. Strengthen hamstrings, glutes, obliques and abdominals. Stretch hip flexors, rectus femoris, pecs, and possibly low back.

2

• • •

LAYER 1 kyphosis-lordosis

warm up ➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤ ➤

Breathing . . . . . . . . . . . . Imprint & Release . . . . . Hip Release . . . . . . . . . . Supine Spinal Rotation

. . . .

warm up

Breathing . . . . . . . . . . . Imprint & Release . . . . Hip Release . . . . . . . . . Supine Spinal Rotation

➤ ➤ ➤

➤

. . . .

warm up

Breathing . . . . . . . . . . . Imprint & Release . . . . Hip Release . . . . . . . . . Supine Spinal Rotation

. . . .

be careful not to exaggerate lordosis, emphasize pec stretch

Cat Stretch . . . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . . . . . Scapula Isolation . . . . . . . . . . . . . . Arm Circles . . . . . . . . . . . . . . . . . . . Head Nods . . . . . . . . . . . . . . . . . . . . Elevation & Depression of Scapula

Cat Stretch . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . . . . Scapula Isolation . . . . . . . . . . . . . . Arm Circles . . . . . . . . . . . . . . . . . . Head Nods . . . . . . . . . . . . . . . . . . . Elevation & Depression of Scapula

Ab Prep . . . . . . . . . . . . . . . . . . . . . . Shell Stretch . . . . . . . . . . . ....................... Half Roll Back . . . . . . . . . . One Leg Circle both knees bent Spine Twist . . . . . . . . . . . .

. . . . .

..... ..... ..... ..... ..... on a pillow, cross-legged, or pillow or arc . . . . . .............................. .............................. Obliques prep, legs over arc barrel, imprinted or prep, tabletop legs . . . . . . . . . . . . . . . . . .............................. .............................. .............................. .............................. .............................. .............................. .............................. .............................. Spine Stretch Forward against wall . . .............................. .............................. .............................. .............................. ..............................

. . . . . .

exercises

Ab Prep . . . . . . . . . . . . . . . . . . . . . . .

hands behind head, legs over arc barrel, imprinted ➤ Breast Stroke Preps 1 2 over arc barrel ➤

. . . .

• • •

LAYER 3 kyphosis-lordosis

be careful not to exaggerate lordosis, emphasize pec stretch

exercises ➤

3

• • •

LAYER 2 kyphosis-lordosis

➤ ➤ ➤

➤ ➤

➤

Shell Stretch . . . . . . . . . . . . . . . . . . . Hundred head down, legs over arc barrel, imprinted Half Roll Back . . . . . . . . . . . . . . . . . . One Leg Circle both knees bent . . . . . . . . Spine Twist . . . . . . . . . . . . . . . . . . . . on a pillow, cross-legged, or pillow or arc . . . . . Rolling Like A Ball Prep . . . . . . . . Single Leg Stretch head down . . . . . . . Obliques prep, legs over arc barrel, imprinted . or prep, tabletop legs . . . . . . . . . . . . . . . . . .............................. Heel Squeeze pad under ASIS . . . . . . . . One Leg Kick Prep pad under ASIS . . . . .............................. .............................. Obliques Roll Back . . . . . . . . . . . . .............................. .............................. Spine Stretch Forward against wall . . . . Single Leg Extension . . . . . . . . . . . pad under ASIS or over arc barrel . . . . . . . . . . .............................. .............................. Swimming Prep on all fours or kneeling

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

. . . . . .

exercises ➤

hands behind head, legs over arc barrel, imprinted Breast Stroke Preps 1 2 over arc barrel . . ➤

. . . . . .

essentialMATWORK

1

➤

➤ ➤ ➤ ➤

➤ ➤ ➤ ➤ ➤

➤ ➤

Ab Prep . . . . . . . . . . . . . . . . . . . . . . . arms reaching, no barrel . . . . . . . . . . . . . Breast Stroke Preps 1 2 over arc barrel . . Shell Stretch . . . . . . . . . . . . . . . . . . . Hundred head down, tabletop legs . . . . . . Half Roll Back . . . . . . . . . . . . . . . . . . One Leg Circle both knees bent . . . . . . . . Spine Twist . . . . . . . . . . . . . . . . . . . . . . . . . . on a pillow, cross-legged, or pillow or arc . . . . . Rolling Like a Ball Prep full . . . . . . . . . Single Leg Stretch full . . . . . . . . . . . . . Obliques prep, tabletop legs . . . . . . . . . .............................. Shoulder Bridge Prep . . . . . . . . . . . Heel Squeeze pad under ASIS . . . . . . . . . One Leg Kick Prep pad under ASIS . . . . . Saw on a pillow, or pillow or arc . . . . . . . . . Neck Pull Prep knees bent . . . . . . . . . . Obliques Roll Back . . . . . . . . . . . . . . Side Kicks bottom leg bent . . . . . . . . . . . Side Leg Lift Series bottom leg bent . . . Spine Stretch Forward against wall . . . . Single Leg Extension . . . . . . . . . . . . . pad under ASIS or over arc barrel . . . . . . . . . . Swan Dive Prep pad under ASIS . . . . . . Shell Stretch arms back . . . . . . . . . . . . Swimming Prep on all fours or kneeling . . .

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • S A M P L E W O R K O U T S

27

client PROFILE 2 client2• • •

CLIENT 2

INITIAL POSTURE very fit client slight roundness in shoulders – tight pecs. experiences a lot of neck tension. pelvis tilted posteriorly – tight hamstrings. client has a tendency to hold tension in the shoulders. lower back is tight. needs to increase abdominal strength

SEX female AGE 35 OCCUPATION stay-at-home mom DAILY ACTIVITIES runs five times per week lifts weights with a personal trainer three times per week

COORDINATION good STRETCHES pecs, upper traps, hamstrings

PRIOR PILATES EXPERIENCE none

1-3

10

• • •

SESSIONS 1 to 3

M3

• • •

SESSION 10

• • •

MONTH 3

Client is introduced to the principles and

Client has been taught most of the Essential

Client is doing Intermediate workouts on a

appropriate Essential exercises (paying special

Matwork exercises and some modifications

regular basis. Her hamstring length has

attention to shoulder stability). Because of

have been taken out of the program. Torso

increased and she is more aware of her

her fitness level and good coordination she is

stabilization, flexibility, and overall strength

shoulder stability. The flexibility in her lower

able to learn exercises at a more accelerated

has increased. Minimal improvement in

back has also increased. She is having a little

rate than the average client. Appropriate

neuro-muscular coordination and needs

bit of difficulty with the coordination of

modifications are made for her tight

constant verbal cueing. Client is physically

some exercises.

hamstrings and shoulder stability. Overall

feeling better.

moves at a nice pace.

Due to the running and the weight lifting

Client has progressed nicely through most of

that this client continues to do, stretching

the Essential material. Body awareness, and

before and after each session (upper traps,

ability to perform exercises has consistently

hamstrings, pecs, etc.), is important. Overall

increased. Still needs to improve hamstring

her attitude is good and she continues

length and shoulder stability. This client is

to improve.

clientPROFILE 2

STOTT PILATES WORKOUTS PER WEEK 2 private

ready to incorporate Intermediate exercises to her workout.

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • S A M P L E W O R K O U T S

33

essential REFORMER

flat-back FLAT-BACK

Head forward, cervical spine slightly extended, upper thoracic spine increased flexion, lower thoracic spine straight, lumbar spine flexed (straight), pelvis posteriorly tilted, hip joints extended, knees joints extended, and slight plantar flexion in ankle joints. Pads possibly needed under head for supine exercises. Work in neutral as much as possible. Work thoracic flexion. Emphasis is on increasing mobility in spine and restoring normal spinal curves; strengthen one-joint hip flexors; lengthen and stretch hamstrings.

Footwork 1 2 3 4 5 . . . . . . . . . . . . . . . Second Position 1 . . . . . . . . . . . . . . . . ................................. ................................. ➤ Bend & Stretch 1 . . . . . . . . . . . . . . . . . ➤ Lift & Lower 1 . . . . . . . . . . . . . . . . . . . ................................. ➤ Midback Series 1 2 3 4 5 . . . . . . . . . . ➤ Back Rowing Preps 1 2 4 5 6 8 on a pillow . . ................................. ➤ Side Twist Sitting on a pillow, light resistance . . ➤ Front Rowing Preps 1 3 on a pillow . . . . ➤ Stomach Massage Prep 1 . . . . . . . . . . ................................. ➤ SB Round Back . . . . . . . . . . . . . . . . . . . . ➤ SB Twist . . . . . . . . . . . . . . . . . . . . . . . . ................................. ➤ Mermaid . . . . . . . . . . . . . . . . . . . . . . . . ................................. ➤ Knee Stretches Prep . . . . . . . . . . . . . . ................................. ➤ Hip Rolls Prep . . . . . . . . . . . . . . . . . . . ................................. ➤ ➤

42

2

• • •

LAYER 2 flat back Footwork 1 2 3 4 5 . . . . . . . . . . . . . . . . Second Position 1 . . . . . . . . . . . . . . . . . ➤ Single Leg 1 . . . . . . . . . . . . . . . . . . . . . ➤ Hundred tabletop legs . . . . . . . . . . . . . . . . Bend & Stretch 1 . . . . . . . . . . . . . . . . . . . . Lift & Lower 1 . . . . . . . . . . . . . . . . . . . . ➤ Short Spine Prep . . . . . . . . . . . . . . . . . ➤ Midback Series 1 2 3 4 5 . . . . . . . . . . . . . ➤ Back Rowing Preps 1 4 5 6 7 8 on a pillow . . ➤ Side Arm Preps Sitting 1 2 3 4 on a pillow . . Side Twist Sitting on a pillow, light resistance . . Front Rowing Preps 1 3 on a pillow . . . . . . Stomach Massage Prep 1 . . . . . . . . . . . . . ➤ LB Arms Pulling Straps 1 2 light resistance . . SB Round Back . . . . . . . . . . . . . . . . . . . . . . SB Twist . . . . . . . . . . . . . . . . . . . . . . . . . ................................. Mermaid . . . . . . . . . . . . . . . . . . . . . . . . ➤ Leg Circles 1 . . . . . . . . . . . . . . . . . . . . . ➤ Knee Stretches Prep 1 2 . . . . . . . . . . . . . ➤ Running . . . . . . . . . . . . . . . . . . . . . . . . . . Hip Rolls Prep . . . . . . . . . . . . . . . . . . . . . .................................

S A M P L E W O R K O U T S • M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L

3

• • •

LAYER 3 flat back Footwork 1 2 3 4 5 . . . . . . . . . . . . . . . . Second Position 1 3 . . . . . . . . . . . . . . . . ➤ Single Leg 1 2 . . . . . . . . . . . . . . . . . . . . ➤ Hundred straight legs . . . . . . . . . . . . . . . . ➤ Bend & Stretch 1 . . . . . . . . . . . . . . . . . . Lift & Lower 1 . . . . . . . . . . . . . . . . . . . . ➤ Short Spine Prep full . . . . . . . . . . . . . . . . ................................. Back Rowing Preps 1 4 5 6 7 8 on a pillow . Side Arm Preps Sitting 1 2 3 4 on a pillow . ➤ Side Twist Sitting on a pillow increase resistance . . Front Rowing Preps 1 3 on a pillow . . . . . . Stomach Massage 1 . . . . . . . . . . . . . . . . ➤ LB Arms Pulling Straps 123 increase resistance . SB Round Back . . . . . . . . . . . . . . . . . . . . SB Twist . . . . . . . . . . . . . . . . . . . . . . . . . ➤ Elephant 1 2 . . . . . . . . . . . . . . . . . . . . . . . Mermaid . . . . . . . . . . . . . . . . . . . . . . . . Leg Circles 1 . . . . . . . . . . . . . . . . . . . . . . . Knee Stretches 1 2 . . . . . . . . . . . . . . . . . . Running . . . . . . . . . . . . . . . . . . . . . . . . . ➤ Hip Rolls Prep full . . . . . . . . . . . . . . . . . . ➤ Side Splits 1 2 . . . . . . . . . . . . . . . . . . . ➤

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

• • •

LAYER 1 flat back

essentialREFORMER

1

Ab Prep . . . . . . . . . . . . . ➤ Breast Stroke Preps 1 2 3 Shell Stretch . . . . . . . . . . ..................... ..................... Roll Up . . . . . . . . . . . . . . Rolling Like a Ball . . . . . . Single Leg Stretch . . . . . Obliques . . . . . . . . . . . . ➤ Double Leg Stretch . . . ➤ Scissors . . . . . . . . . . . . . ➤ Shoulder Bridge Prep . Roll Over Prep . . . . . . . . Heel Squeeze Prep . . . . . One Leg Kick Prep . . . . . ..................... ..................... ➤ Saw . . . . . . . . . . . . . . . . ➤ Side Kicks . . . . . . . . . . . ➤ Side Leg Lift Series . . . ➤ Obliques Roll Back . . . Spine Stretch Forward . . ..................... Single Leg Extension . . . Swan Dive Prep . . . . . . . Shell Stretch . . . . . . . . . . Leg Pull Front Prep . . . . . .....................

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• • •

LAYER 3 REFORMER essential Footwork 1 2 3 4 5 . . . . . . . . . . Second Position 1 2 3 . . . . . . . . ........................... ➤ Hundred tabletop legs . . . . . . . . . . Bend & Stretch 1 2 3 . . . . . . . . . ........................... ........................... ➤ Short Spine Prep . . . . . . . . . . . ........................... Back Rowing Preps 1 2 3 4 5 . . . ➤ Side Arm Preps Sitting 1 2 3 4 ........................... ➤ Front Rowing Preps 1 2 3 . . . . ........................... Mermaid . . . . . . . . . . . . . . . . . . ➤ Leg Circles 1 2 3 . . . . . . . . . . . . ........................... ........................... ........................... ➤ Hip Rolls Prep full . . . . . . . . . . . . Single Thigh Stretch . . . . . . . . . . ...........................

. . . . . . . . . . . . . . . . . . . . . .

LAYER 5 MATWORK essential

Breathing . . . . . . . . . . . . . . . . . . . Imprint & Release . . . . . . . . . . . . . Hip Release . . . . . . . . . . . . . . . . . Supine Spinal Rotation . . . . . . . . . Cat Stretch . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . . . . Scapula Isolation . . . . . . . . . . . . . Arm Circles . . . . . . . . . . . . . . . . . Head Nods . . . . . . . . . . . . . . . . . . Elevation & Depression of Scapula

exercises

Ab Prep . . . . . . . . . . . . . Breast Stroke Preps 1 2 3 Shell Stretch . . . . . . . . . . ..................... ..................... ..................... ..................... Single Leg Stretch . . . . . Obliques . . . . . . . . . . . . Double Leg Stretch . . . . Scissors . . . . . . . . . . . . . ..................... Roll Over Prep . . . . . . . . ..................... ..................... ..................... ..................... Saw . . . . . . . . . . . . . . . . Side Kicks . . . . . . . . . . . . Side Leg Lift Series . . . . . Obliques Roll Back . . . . . Spine Stretch Forward . . ..................... ..................... Swan Dive Prep . . . . . . . Shell Stretch . . . . . . . . . . ..................... ➤ Seal . . . . . . . . . . . . . . . .

4

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• • •

LAYER 4 REFORMER essential

. . . . . . . . . . . . . . . . . . . . . .

Footwork 1 2 3 4 5 . . . . . . . . . Second Position 1 2 3 . . . . . . . ➤ Single Leg 1 2 3 . . . . . . . . . . . ➤ Hundred full, if possible . . . . . . . Bend & Stretch 1 2 3 . . . . . . . . .......................... .......................... Short Spine Prep . . . . . . . . . . . .......................... ➤ Back Rowing Preps 1 3 5 6 7 8 Side Arm Preps Sitting 1 2 3 4 . ➤ Side Twist Sitting . . . . . . . . . Front Rowing Preps 1 2 3 . . . . ➤ LB Arms Pulling Straps 1 2 3 Mermaid . . . . . . . . . . . . . . . . . Leg Circles 1 2 3 . . . . . . . . . . . ➤ Knee Stretches Prep 1 2 . . . . ➤ Running . . . . . . . . . . . . . . . . . ➤ Hip Lift . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . . Single Thigh Stretch . . . . . . . . . ..........................

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

5 warm up • • •

LAYER 4 MATWORK essential

Breathing . . . . . . . . . . . . . . . . . . . Imprint & Release . . . . . . . . . . . . . Hip Release . . . . . . . . . . . . . . . . . Supine Spinal Rotation . . . . . . . . . Cat Stretch . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . . . . Scapula Isolation . . . . . . . . . . . . . Arm Circles . . . . . . . . . . . . . . . . . Head Nods . . . . . . . . . . . . . . . . . . Elevation & Depression of Scapula

3

4 warm up • • •

• • •

LAYER 3 MATWORK essential

& REFORMER

. . . . . . . . . . . . . . . . . . . . . .

Breathing . . . . . . . . . . . . . . . . . . . Imprint & Release . . . . . . . . . . . . . Hip Release . . . . . . . . . . . . . . . . . Supine Spinal Rotation . . . . . . . . . Cat Stretch . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . . . . Scapula Isolation . . . . . . . . . . . . . Arm Circles . . . . . . . . . . . . . . . . . Head Nods . . . . . . . . . . . . . . . . . . Elevation & Depression of Scapula

exercises

Ab Prep . . . . . . . . . . . . . Breast Stroke Preps 1 2 3 Shell Stretch . . . . . . . . . . ..................... ..................... ..................... ..................... Single Leg Stretch . . . . . Obliques . . . . . . . . . . . . Double Leg Stretch . . . . Scissors . . . . . . . . . . . . . Shoulder Bridge Prep . . . ..................... ..................... ..................... ➤ Breast Stroke . . . . . . . . ➤ Shell Stretch . . . . . . . . ..................... ..................... ..................... ..................... Spine Stretch Forward . . ➤ Teaser Preps . . . . . . . . . ..................... Swan Dive Prep . . . . . . . Shell Stretch . . . . . . . . . . ..................... Seal . . . . . . . . . . . . . . . .

5

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essentialMATWORK

3 warm up

exercises

MATWORK

P R O G R E S S I O N

• • •

LAYER 5 REFORMER essential

. . . . . . . . . . . . . . . . . . . . . .

Footwork 1 2 3 4 5 . . . . . . . . Second Position 1 2 3 . . . . . . Single Leg 1 2 3 . . . . . . . . . . . Hundred . . . . . . . . . . . . . . . . . Bend & Stretch 1 2 3 . . . . . . . ......................... ......................... ➤ Short Spine Prep full . . . . . . . . ......................... Back Rowing Preps 1 3 5 7 8 . Side Arm Preps Sitting 1 2 3 4 Side Twist Sitting . . . . . . . . . . Front Rowing Preps 1 2 3 . . . LB Arms Pulling Straps 1 2 3 . Mermaid . . . . . . . . . . . . . . . . Leg Circles 1 2 3 . . . . . . . . . . Knee Stretches Prep 1 2 . . . . . Running . . . . . . . . . . . . . . . . . Hip Lift . . . . . . . . . . . . . . . . . . Hip Rolls . . . . . . . . . . . . . . . . . Single Thigh Stretch . . . . . . . . ➤ Side Splits 1 2 . . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . .

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • S A M P L E W O R K O U T S

essentialREFORMER

G R O U P

59

Practice Sessions Log NAME:

DATE

COURSE: TOTAL HOURS

MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

START DATE: REPERTOIRE COVERED

PARTICIPANT’S SIGNATURE

M AT W O R K & R E F O R M E R S U P P O R T M AT E R I A L • L O G S

65

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