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BALANCED BODY PILATES EXERCISE
FAMILIES WITH CORRECT SOLUTIONS
Family 1:Roll Downs (Primarily Abs) - ANSWER-trap: Roll Downs, Assisted Sit ups reformer:Roll Downs Reformer:Short Box Abs Ladder Barrel: Short Box Abs Mat: Roll Down Trap: Parakeet w/roll up Family 2: The 100 (Primarily Abs) - ANSWER-Reformer:Supine Arm Work Mat: Single Leg Stretch, Single Straight Leg Stretch Mat: 100, Criss Cross Reformer: 100 Trap: 100 Mat: Dbl Straight Leg Stretch Chair: Reverse Swan Reformer: Back Stroke Family 3: Teaser (Primarily Abs) - ANSWER-Trap: Upper Arms, Carola's Breathing, Teaser Step Barrel: Teaser Chair: Teaser on Floor Mat: Teaser Chair: Reverse Swan Reformer: Teaser Family 4: Swan (Primarily Back Extension) - ANSWER-Mat: Baby Swan Reformer: Long Box Swan Facing Bar Trap: Prone Push Through Ladder Barrel: Swan Mat: Swan, Swan Dive Reformer: Long Box Back Extension, Breaststroke Step Barrel: Swan Mat: Swan Rocking, Rocking Step Barrel: Grasshopper Ladder Barrel: Grasshopper Reformer: Grasshopper, Rocking Family 5: Bridging (Primarily Spinal Mobility/Gluteal & Hamstring Strength) - ANSWER- Mat: Bridging, Pelvic Lift Reformer: Bridging Prep Reformer: Bottom Lift/pelvic lift
Mat: Bridging with Marching Reformer: Bridging Single Leg Step Barrel: Low Bridge Reformer:Bridge, Down Stretch, Hip Circles Chair: Supine Press Down Trap: Pelvic Press, Hanging Pull Downs, Short Spine Stretch, Parakeet, Magician Family 6: Spinals (Primarily spinal mobility/gluteal & hamstring strength - ANSWER-Mat: Rolling Like a Ball, Open Leg Rocker, Seal Mat: Roll Over, Jacknife, Corkscrew Reformer: Short Spine Massage, Long Spine Massage, Jacknife, Corkscrew Trap: Tower, Monkey, Short Spine, Airplane, Parakeet Family 7: Mermaid/Side Stretch (Primarily Spinal Lateral Flexion Strength and Mobility) - ANSWER-Reformer: Mermaid Mat: Spine Stretch Side Step Barrel: Side Stretch/Sit ups Chair: Mermaid Seated & Kneeling Reformer: Short Box Mermaid Mat: Side Plank Mermaid Reformer: Twist Family 8: Twist (Primarily Spinal Rotation) - ANSWER-Mat: Saw, Spine Twist Reformer: Mermaid with Twist Mat: Leg Circles (Large) Reformer: Arm Work Front and Back Twist Chair: Mermaid Seated Twist Reformer: Short Box Mermaid w/Twist, Kneeling Arm Work w/Twist Family 9: Footwork (Primarily foot & leg work) - ANSWER-Trap: Bend and Stretch, Plantarflexion, Dorsiflexion Reformer: Footwork Chair: Achilles Stretch Chair: Dble Leg Pumps Reformer: Single Leg Work Chair: Single Leg Pumps Reformer: Jumping Chair: Lunges, Standing Leg Pumps, Russians Family 10: Feet in Straps (Primarily Foot & Leg Work) - ANSWER-Step Barrel: Scissors, Circles, Helicopter Trap: Supine Leg Springs, Sidelying Leg Springs Reformer: Feet in Straps Trap: Magician, Dolphin, Airplane Ladder Barrel: Scissors, Circles, Helicopter
Chair: Chest Press, Chest Expansion, Triceps Sit Trap: Seated Pull Downs, Joe's Breathing, Hundred, Teaser Reformer: Elephant, Knee Stretch, Long Stretch Reformer: Control Front, Control Back, Tendon Stretch, Long Back Slide Chair: Tendon Stretch, Pull Up/Hamstring 3 Reformer: Snake,Twist, Star Trap: Hanging Pull Ups Family 15: Pulling (Elbow Flexors, Glenohumeral Extensors, Scapular Protraction) - ANSWER-Reformer: Seated Arm Work Facing Back Trap: Standing Arm Work facing Table, Carola's Breathing, Joe's Breathing Reformer: Chest Expansion, Rowing Back Family 16: Pushing (Elbow Extensors, Glenohumeral Flexors, Scapular Protractors) - ANSWER-Reformer: Seated Arm Work Facing Front, Rowing Front Trap: Standing Arm Work Facing Away Chair: Chest Press Reformer: Pulling Straps Chair: Plie Front & Back. Press Up with Handles, One Arm Push Ups Family 17: Pulling Down (Glenohumeral Adductors, Scapular Downward Rotation) - ANSWER-Reformer: Pulling Straps Ped O Pull: Standing Pull Downs Family 19: Stretching -Lateral Spinal Flexion & Rotation (Obliques, Latissimus, Intercostals) - ANSWER-Lateral Spinal Flexion & Rotation (Obliques, Latissimus, Intercostals) Mat: Leg Circles Large, Saw, Spine Twist, Bicycle Reformer: Seated Arms Twist, Short Box Mermaid, Mermaid Trap: Circle Saw, Mermaid Chair: One Arm Push Up Standing, Mermaid, Reverse Swan/Side Arm Twist Step Barrel: Side Stretch Family 19: Stretching- Hip Flexors (Psoas, Quads, Sartorius) - ANSWER-Hip Flexors (Psoas, Quads, Sartorius) Mat: Bicycle, Scissors Reformer: Lunge Trap: Psoas Stretch Spine Corrector: Bicycle, Scissors Ladder Barrel: Lay Backs, Stretches Family 19: Stretching- Hip Extensors (Hamstrings) - ANSWER-Hip Extensors (Hamstrings) Mat: Bicycle, Scissors, Spine Stretch, Leg Circles Reformer: Hamstring Stretch, Elephant, Rowing Front, Stomach Massage
Trap: Seated Push Through, Tower, Monkey Spine Corrector: Bicycle, Scissors Ladder Barrel: Stretches Family 19: Stretching-Adductors - ANSWER-Adductors Mat: Helicopter Reformer: Feet in Straps, Splits Trap: Seated Cat Spine Corrector: Helicopter Ladder Barrel: Stretches Family 19: Stretching-Lateral Leg (Gluteus Medius & Minimus, IT Band) - ANSWER- Lateral Leg (Gluteus Medius & Minimus, IT Band) Reformer: Feet In Straps Family 19: Stretching-Calves (Soleus, Gastrocnemius) - ANSWER-Calves (Soleus, Gastrocnemius) Reformer: Flex Releve, Running in Place, Elephant, Jumping Trap: Plantarflexion Chair: Plantarflexion Family 19: Stretching - Anterior Shoulder - ANSWER-Anterior Shoulder Mat: Telescope, Pinwheel Reformer: Serve a Tray, Rowing Front
