Term
|
Definition
10 Full Breathes
Circulation, coordinate movement with breath
Center the mind |
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Term
|
Definition
3 - 5 each way
Reverse spinal articulation
Strengthen powerhouse |
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Term
|
Definition
3 - 5
Spinal articulation
Flexibility of back |
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Term
|
Definition
5 each direction
Lengthen & tone the thigh
Stretch the legs
Pelvis stability |
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|
Term
|
Definition
6 - 8
Massage the spine
Increase circulation
Improve spinal alignment |
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|
Term
|
Definition
5 sets (10 repetitions)
Strengthen abs
Increase abdominal endurance
Centering and alignment |
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Term
|
Definition
6
Strengthen abs
Increase abdominal endurance
Work opposition |
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Term
| Scissors (Single Straight Leg Stretch) |
|
Definition
5 Sets (10 repetitions)
Strengthen abs
Increase abdominal endurance
Stretch and tone legs
Improve alignment |
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|
Term
| Lower Lift (Double Straight Leg) |
|
Definition
Strengthen abs
Increase abdominal endurance
Lengthen out of hips |
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Term
|
Definition
5 sets (10 repetitions)
Strengthen abs
Increase abdominal endurance
Work rotation |
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|
Term
|
Definition
3 - 5 Repetitions
Stretch low back and hamstrings
Promote full exhale
Teach how to sit up and out of hips using core strength |
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|
Term
|
Definition
6 - 8 Repetitions
Challenge balance
Ability to start movement from abdominals
Promote alignment
Massage the spine |
|
|
Term
|
Definition
3 each direction
Strengthen the powerhouse
Lengthen the thighs
Pelvic differentiation |
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|
Term
|
Definition
3 - 5 each direction
Stretch the spine in rotation
Strengthen abdominals
Improve respiration |
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|
Term
|
Definition
6 - 8 Repetitions
Strengthen spinal extension when moving
Challenge abdominal extension
Promote spinal mobility |
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|
Term
|
Definition
8 - 10 repetitions (4 - 5 each leg)
Strengthen torso
Lengthen quads
Work hamstrings and back muscles
Lift head out of shoulders and support body with upper back and abs |
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|
Term
|
Definition
3 - 5 Sets
Challenge spinal extension
Stretch quads and shoulders
Challenge coordination
Length quads
Work hamstrings |
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|
Term
|
Definition
3 - 5 Repetitions
Strengthen powerhouse
Stretch and lengthen back
Promote spinal articulation |
|
|
Term
| Scissors (in high shoulder bridge) |
|
Definition
6 sets
Stretch hip flexors, quads and hamstring
Build abdominal strength
Build spinal flexibility |
|
|
Term
| Bicycle (in high shoulder bridge) |
|
Definition
10 each direction
Work back of legs
Stretch hips and thighs |
|
|
Term
|
Definition
3 - 5 each leg
Strength hip extensors and hamstrings
Teach separation of legs from hip
Improve coordination |
|
|
Term
|
Definition
3 - 5 each side
Work spinal rotation
Challenge lengthening body out of hips
Improve breath control |
|
|
Term
|
Definition
3 Repetitions
Strengthen back and abdominals
Strengthen action of pelvis lifting off the ribcage
Promote spinal articulation
Flexibility of lower back |
|
|
Term
|
Definition
Lengthen thighs, gluten and abdominals
Promote balance |
|
|
Term
|
Definition
3 Repetitions
Strengthen abdominals
Improve spinal articulation |
|
|
Term
|
Definition
3 each side
Strengthen abdominals and obliques
Challenge ability to move legs quickly and maintain upright position |
|
|
Term
|
Definition
20 Breathes
Strengthen Spinal extensors
Challenge coordination with breath
Counter-stretch after Teaser |
|
|
Term
|
Definition
3 each leg
Strengthen and align the torso
Strengthen the powerhouse
Challenge shoulder stability |
|
|
Term
|
Definition
3 each leg
Strengthen upper body, glutes and hips
Stretch chest and shoulders
Strengthen abs
Work unilateral leg lifting |
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|
Term
|
Definition
3 - 5 each side
Strengthen and tone abdominals, hips and thighs
Promote balance on a smaller base and altered center of gravity
Challenge core strength and stability
Promote alignment and balanced hip strength |
|
|
Term
|
Definition
3 each side
Stretch and strength lateral flexors
Challenge strength |
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|
Term
|
Definition
3 Sets
Strengthen and build abdominal endurance
Challenge full body control
Spinal flexibility
Shoulder mobility |
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|
Term
|
Definition
6 - 8
Promote relaxation
Spinal massage
Cool down |
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|
Term
|
Definition
|
|
Term
|
Definition
5 Repetitions
Stretch shoulders, back, quads and knees
Requires a strong back and abdominal control |
|
|
Term
|
Definition
|
|
Term
|
Definition
3 sets of 3 - 5
Strengthen powerhouse for torso support
Strengthen the upper body |
|
|
Term
|
Definition
10 Repetitions
Warm up and align the body
Stimulate organs through reflexology (heart, liver, kidneys)
Strengthen powerhouse |
|
|
Term
|
Definition
10 Repetitions
Center and align the body
Strengthen and lengthen legs
Strengthen propulsion muscles of feet and legs
Stimulate reflexology point of reproductive organs |
|
|
Term
|
Definition
3 - 5 Repetitions
Strengthen abdominals working against gravity
Spinal massage
Stretch and articulate the spine |
|
|
Term
|
Definition
3 - 5 Repetitions
Challenge coordination of movement with breath
Strengthen abdominals when moving arms and legs
Improve coordination |
|
|
Term
|
Definition
3 - 5 Repetitions
Strengthen abdominal control
Stretch back, chest and shoulders
Coordination of movement with breath |
|
|
Term
|
Definition
3 - 5 Repetitions
Teach movement of arms from the upper back
Stabilization of torso with powerhouse
Strengthen shoulder girdle
Promot lifting out of hips |
|
|
Term
|
Definition
3 Repetitions
Lie on belly
Face back of reformer, feet in strap |
|
|
Term
|
Definition
3 - 5 Repetitions
Strengthen upper back and shoulders
Stretch the chest |
|
|
Term
|
Definition
3 - 5 Repetitions
Challenge abdominal strength
Work coordination of arms and legs
Work stabilization of shoulder girdle |
|
|
Term
|
Definition
3 sets of 3 - 5
Strengthen abdominals on an unstable base
Spinal articulation and control from extension to flexion |
|
|
Term
|
Definition
3 Repetitions
Lie on belly
Face front of reformer, hands in straps |
|
|
Term
|
Definition
3 Repetitions
Strengthen C-Curve
Use abs to lift out of the hips |
|
|
Term
|
Definition
3 - 5 Repetitions
Strengthen core stability on a moving base |
|
|
Term
|
Definition
3 Repetitions
Strengthen back when in extension
Stabilization of shoulder girdle when in extension
Stretch the chest, shoulders and hips
Improve respiration when in extension |
|
|
Term
|
Definition
3 - 5 Repetitions
Core stability when on a moving base
Stabilization of shoulder girdle
Articulation and compression of the spine against resistance
Stretch lower back, hamstrings and calves |
|
|
Term
|
Definition
3 - 5 Repetitions
Teach isolation of lower body movement using the core
Strengthen hips
Stretch calves and hamstrings
Open lower back
Strengthen shoulder stabilizers |
|
|
Term
|
Definition
3 - 5 Repetitions
Challenge balance and control on one leg on a moving base
Work flexibility
Challenge alignment on one leg |
|
|
Term
|
Definition
3 each direction
Strengthen arms and gluten
Lengthen the spine
Open chest and shoulders |
|
|
Term
|
Definition
5 - 10 Repetitions
Massage internal organs
Open lower back while maintaining C Curve
Strengthen abdominals |
|
|
Term
| Stomach Massage Flat/Straight |
|
Definition
5 - 10 Repetitions
Improve posture
Open lower back and chest
Strengthen upper back muscles |
|
|
Term
|
Definition
3 Repetitions
Spinal lift without support |
|
|
Term
|
Definition
3 to 5 Repetitions
Challenge rotation while maintain stable pelvis
Axial elongation |
|
|
Term
|
Definition
3 - 5 Repetitions
Challenge balance and coordination while inverted on a moving base
Stretch posterior from head to heels
Work core and shoulder girdle strength |
|
|
Term
|
Definition
3 to 5 repetitions
Spinal articulation
Stretch and massage the spine |
|
|
Term
|
Definition
3 each direction
Spinal articulation
Stretch thoracic spine and open chest
Stretch thighs |
|
|
Term
|
Definition
3 Sets
Stretch chest and back
Strengthen upper back and arms
Improve posture |
|
|
Term
|
Definition
3 Repetitions
Lengthen and stretch quads
Improve balance |
|
|
Term
| Reverse Chest Expansion/Circles |
|
Definition
3 direction
Strengthen upper back
Challenge balance and core strength
Full body control |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
1 to 2 each side
Challenge Powerhouse
Promote balance and alignment
Sequential spinal articulation in rotation
Work breath during rotation |
|
|
Term
|
Definition
3 to 5 Repetitions
Strengthen powerhouse
Teach initiation of movement from the pelvis |
|
|
Term
| Short Box Straight/Flat Back |
|
Definition
3 to 5 Repetitions
Strengthen the powerhouse
Teach separation of hips and pelvis
Axial elongation
Correct sitting posture and lift out of hips and low back |
|
|
Term
|
Definition
3 each side
Strengthen powerhouse in rotation
Separation of hips and pelvis
Axial elongation in rotation
Correct sitting posture and lift out of hips and low back |
|
|
Term
|
Definition
3 each side
Stretch the hamstrings, low back and spine
Stretch hip flexors
Improve alignment of pelvis |
|
|
Term
|
Definition
3 each way
Challenge powerhouse on a moving base
Full body control
Spinal articulation
Massage the spine |
|
|
Term
|
Definition
5 to 10 Repetitions
Work isolation, control and initiation of movement from the powerhouse
Strengthen the hips
Work isolation of hip movement from pelvis movement
Improve shoulder stability |
|
|
Term
| Knees Stretches Arched/Straight |
|
Definition
Work isolation, control and initiation of movement from the powerhouse
Strengthen the hips
Work isolation of hip movement from pelvis movement
Improve shoulder stability
Strengthens upper back and opens chest |
|
|
Term
|
Definition
5 to 10 Repetitions
Challenges powerhouse
Strengthens legs, particularly around hips |
|
|
Term
|
Definition
10 each leg
Improves pelvis stability
Promotes body alignment
Cool down
Integrates all prior work done throughout session |
|
|
Term
|
Definition
5 to 10 Repetitions
Strengthens and tones gluten and inner thighs
Opens the hips |
|
|
Term
|
Definition
3 Repetitions
Strengthen upper body
Challenge powerhouse
Work balance, control and coordination |
|
|
Term
|
Definition
3 Repetitions
Strengthen the upper body
Challenge the powerhouse
Promote balance, control and coordination |
|
|
Term
|
Definition
3 to 5 Repetitions
Strengthen inner and outer thighs
Challenge balance on a moving surface
Improve posture |
|
|
Term
|
Definition
3 to 5 Repetitions
Stretch hamstrings, hips and soles
Challenge balance and control
Open the hips |
|
|
Term
|
Definition
3 Repetitions
Improve alignment, balance and control
Stretch hip muscles |
|
|
Term
|
Definition
3 to 5 Repetitions
Spinal articulation
Decompress the Spine
Stretch spinal muscles |
|
|
Term
|
Definition
3 to 5 Repetitions
Strengthen glutes and hamstrings
Teach lifting of hips
Spinal articulation
Strengthen breath control
Shoulder girdle strength and connection to core |
|
|
Term
| Cadillac - Rolling Stomach Massage (Short Spine/Semi Circles) |
|
Definition
3 each direction
Strengthen powerhouse
Stretch and massage spine
Spinal articulation
Activate hamstrings and glutes in coordination with spinal articulation/rolling
Massage internal organs |
|
|
Term
| Cadillac - Chest Expansion |
|
Definition
3 to 5 each direction
Stretch the neck
Open the chest
Strengthen body alignment
Improve breathing |
|
|
Term
|
Definition
3 to 5 Repetitions
Strengthen and stretch thighs and hips
Work glutes and hamstrings while stretching quads
Strengthen powerhouse while in extension |
|
|
Term
| Cadillac - Rolling In and Out |
|
Definition
3 each direction
Strengthen the powerhouse
Challenge coordination of wave like full body motion
Stretch the front of the body |
|
|
Term
|
Definition
Use powerhouse to stabilize low back during leg movement
Strengthen and tone thighs and hips
Promote lengthen and opposition
Decompress the spine |
|
|
Term
| Cadillac - Side Lying Leg Spring |
|
Definition
Strengthen and open hips with support of springs
Challenge alignment of hips
Provide traction of hips |
|
|
Term
|
Definition
3 each direction
Challenge control and coordination
Strengthen powerhouse and legs
Strengthen posterior muscles of entire body |
|
|
Term
|
Definition
Strengthen arms and shoulders
Improve stabilization of trunk with moving arms
Promote moving the arms from the back |
|
|
Term
|
Definition
3 each direction
Strengthen back extensors and arms
Stretch the chest and shoulders
Promote full spinal and shoulder mobility |
|
|
Term
|
Definition
3 Repetitions
Spinal articulation
Open the lower back
Stretch hamstrings, low back and lower leg |
|
|
Term
| Cadillac - Swan with Push Through Bar |
|
Definition
3 Repetitions
Stretch abdominals, shoulders and chest
Lengthen the spine in extension |
|
|
Term
|
Definition
3 Repetitions
Strengthen abdominals
Sequential spinal articulation/rolling
Stretch shoulder and open chest |
|
|
Term
| Cadillac - Reverse Push Through Seated |
|
Definition
3 Repetitions
Stretch shoulders and open chest
Promote deeper connection to powerhouse
Stretch the spine |
|
|
Term
| Cadillac - Push Through Seated |
|
Definition
3 to 5 Repetitions
Strengthen the powerhouse
Stretch the spine, hamstrings and lower legs |
|
|
Term
| Cadillac - Mermaid with Push Through Bar |
|
Definition
3 Repetitions
Strengthen the sides/obliques
Stretch the side bodies and open the rib cage
Strengthen respiratory system |
|
|
Term
|
Definition
3 Repetitions
Strengthen posterior thigh muscles
Stretch hip flexors
Teach spinal decompression and spinal articulation
Strengthen posterior thigh and glutes |
|
|
Term
|
Definition
3 Repetitions
Stretch and lengthen the spine, hamstrings and lower legs
Strengthen powerhouse
Improve spinal articulation |
|
|
Term
| Cadillac - Hip Opener with Push Through Bar |
|
Definition
3 each leg
Stretch and open hips
Strengthen weak and overstretched hips |
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|
