Stott Pilates Intermediate Reformer Exam Preparation, Assignments of Physical Activity and Sport Sciences

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Stott Pilates- Exam preparation- Intermediate Reformer

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3 or 4 springs Spring tension for Footwork 3 or 4 springs Spring tension for Second position 2 - 3 springs Spring tension for single leg 2 springs Spring tension for Hundred Spring tension for bend & stretch 2 springs Spring tension for Short spine 2 springs

Spring tension for Beats 2 springs Spring tension for Frog 2 springs Foot work sound position single leg hundred bend & stretch short spine order the exercises group : hundred, bend & stretch,second position,foot work, single leg,short spin beats frog stag coordination back rowing 1, front rowing 1,2,3, order the exercises group: stag front rowing 1,2,3,

Long stretch prep Down stretch Up stretch 1 Elephant 1, Semicircle Chest expansion1, Side Arm Prep kneeling 1,2,3,4,5,6, Side twist kneeling order the exercises group: Up stretch 1 Semicircle Chest expansion1, Side Arm Prep kneeling 1,2,3,4,5,6, Side twist kneeling Long stretch prep Down stretch Elephant 1, Reverse expansion 1,2,3,4,5, Mermaid 1, Leg circles 1,2, Long spine Knee stretch 1,2,3, Running

Hip lift Hip roll order the exercises group: Long spine Knee stretch 1,2,3, Reverse expansion 1,2,3,4,5, Mermaid 1, Leg circles 1,2, Running Hip roll Hip lift Single thigh stretch Front splits Back spilts Side splits 1,2,3,4,5,6, Star prep order the exercises group: Single thigh stretch Front splits Back spilts Side splits 1,2,3,4,5,6, Star prep 2 springs

1. spring Spring tension for FEET PULLING STRAPS 2 springs Spring tension for ROUND BACK 2 springs Spring tension STRAIGHT BACK 2 springs Spring tension for TWIST WITH ROUND BACK 2 springs Spring tension for LEAN 2 springs Spring tension for TREE 2 springs Spring tension for MERMAID-SHORT BOX

1 or 2 springs Spring tension for LONG STRETCH PREP 1 or 2 springs Spring tension for DOWN STRETCH 1 or 2 springs Spring tension for UP STRETCH 1 or 2 springs Spring tension for ELEPHANT 1, 2 springs Spring tension for SEMICIRCLE 1 or 2 springs Spring tension for CHEST EXPANSION 1/4- 2 springs Spring tension for SIDE ARM PREPS KNEELING

Spring tension for RUNNING 2 or 3 springs Spring tension for HIP LIFT 2 or 3 springs Spring tension for HIP ROLL 2 springs Spring tension for SINGLE THIGH STRETCH 1 or 2 springs Spring tension for FRONT SPLITS 1 or 2 springs Spring tension for BACK SPLITS 1/2- 2 springs Spring tension for SIDE SPLITS

1 or 2 springs Spring tension for STAR PREP 5 Repetition for Star prep 8 - 10 Repetition for side splits 5 Repetition for back splits 5 Repetition for front splits 5 Repetition for Single thigh stretch 5 - 10 Repetition for hip roll

Repetition for Side twist kneeling 5 Repetition for side arm preps kneeling 6 Repetition for chest expansion 3 Repetition for semicircle 10 Repetition for elephant 5 Repetition for up stretch 2

Repetition for down stretch 5 Repetition for long stretch 10 - 12 Repetition for footwork 10 - 12 Repetition for second position 5 - 10 Repetition for single leg 100 Repetition for hundred 10 Repetition for bend & stretch

Repetition for stomach massage 5 Repetition for arms pulling straps 10 Repetition for backstroke 10 Repetition for feet pulling straps 5 Repetition for round back 5 Repetition for straight back 5 Repetition for twist with round back

Repetition for lean 3 Repetition for Tree 3 - 5 Repetition for Mermaid- short box