Stott Pilates Intermediate Reformer
Questions And Answers With Verified
Solutions 100% Correct!!!
Footwork #1 - ANSWER✔✔toes apart heels together
Footwork #1 toes apart heels together breath work & Reps - ANSWER✔✔Inhale -
squeeze heels together and extend knees to press carriage out.
Exhale- flex knees and hip, controlling return of carriage.
Reps - 10-12
Footwork #2 - ANSWER✔✔Wrap toes on bar
Footwork #2 wrap toes on bar breath work & Reps - ANSWER✔✔Inhale- keep
heels still in space and extend knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage.
Reps- 10-12
Footwork #2 Wrap toes on bar Modification - ANSWER✔✔Longitudinal arch -
place deepest part of longitudinal arch of foot on footbar and gently flex toes, to
relieve cramping in toes
Footwork #3 - ANSWER✔✔Heels on Bar
Footwork #3 Heels on Bar Breath & Reps - ANSWER✔✔Inhale - keep feet still in
space and extend knees to press carriage out.
Exhale - flex knees and hips, controlling return of carriage
Reps- 10-12
Footwork #4 - ANSWER✔✔High half toe
Footwork #4 High Half Toe - Breath & Reps - ANSWER✔✔Inhale - maintain
heels lifted and extend knees to press carriage out.
Exhale - flex at knees and hips, controlling return of carriage.
Reps - 10-12
Footwork #5 - ANSWER✔✔Lower & LIft
, Footwork #5 Lower & Lift Breath & Reps - ANSWER✔✔Inhale - maintain heels
lifted and extend knees to press carriage out.
Exhale - keep legs straight and lower heels under bar (dorisflex)
Inhale - lift heels (plantar flex)
Exhale - maintain heels lifted and flex knees hips, controlling return of carriage.
Reps- 6 reps- starting with one and adding one on each time.
Footwork #1- #5 Essence - ANSWER✔✔Target Muscles - transversus abdominus
to compress abdomen and stabilize lumbo-pelvic region, deep pelvic floor to aid in
firing. transversus, obliques help to prevent spinal extension, obliques and
multifidus to prevent rotation, vastus medialis and olteralis working to track patella
properly
Footwork #1 Heel together toes apart Essence - ANSWER✔✔hip extensors,
quadriceps and adductors concentrically on extension, eccentrically on return,
lateral raotators to maintain rotation at hip
Footwork #2 Wrap toes on bar Essence - ANSWER✔✔Adductors isometrically to
maintain adduction, hip extensors and quadrieps concentrically on extension,
eccentrically on return, intrinsic muscles of feet to maintain toes wrapping.
Footwork #3 Heels on Bar - ANSWER✔✔adductors isometrically to maintain
adduction, hip extensors and quardfriceps concentrically onextensiom eccentrically
on return (hamstrings), dorisflexors of ankles maintain position of feet.
Footwork #4 High Half Toe - ANSWER✔✔gastrocnemius and soleus to maintain
plantar flexion, adductors isometrically to maintain adduction, hip extensors and
quadriceps concentrically on extension, eccentrically on return.
Footwork #5 Lift&Lower - ANSWER✔✔gastrocnemius and soleus eccentrically
as heels lower concentrically as heels lift adductors isometrically to maintain
adduction.
Footwork Modifications - ANSWER✔✔Small Range Pulses
End Range Pulses
Feet slightly abducted (2-5)
Use a spacer - at knees for adductors
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