BASI Pilates Written Exam (Latest 2024/ 2025 Update) Questions and Verified Answers| 100% Correct| Grade A

BASI Pilates Written Exam (Latest 2024/ 2025 Update) Questions and Verified Answers| 100% Correct| Grade A

BASI Pilates Written Exam (Latest 2024/
2025 Update) Questions and Verified
Answers| 100% Correct| Grade A
Q: What are the benefits of breathing in Pilates?
Answer:
-oxygenates blood
-improve circulation
-calm the mind and body
-encourage concentration
-recruit the appropriate muscles for the movements
-provide an ‘inner’ rhythm for the movements
Q: What happens during the breathing cycle?
Answer:
inhale- diaphragm lowers and enlarges cavity. pressure inside the lungs is lower than the
pressure outside
exhale- diaphragm relaxes and decreases volume of cavity. increases pressure of the lungs and
equalizes the pressure to the outside (air is forced out)
Q: How much of the respiratory effort is the diaphragm responsible for?
Answer:
75%
Q: What kind of breathing does Pilates use? and why?
Answer:

lateral breathing of “intercostal breathing”. it maintains ab contraction while performing
exercises during inhalation.
Q: What is shaped breathing?
Answer:
using breathing patterns
Q: What is Muscle Focus?
Answer:
the muscle or group of muscles that is the primary focus of the exercise
Q: What are Objectives?
Answer:
the objective describes the action of the muscle being used. although there may be one muscle
focus, there could be many objectives.
Q: What are the Cues?
Answer:
Cues are the actual execution of the exercise. precision provides results. Cue is to communicate
which leads to good understanding which leads to success
Q: What are Movers?
Answer:
generating or controlling movement

Q: What are the Antagonists?
Answer:
actions oposite to movers
Q: What are the Synergists?
Answer:
neutralizes undesired actions of movers
Q: What are the Stabilizers?
Answer:
muscles that hold body parts still
Q: What is BASI’s SIM?
Answer:
Stabilizer- stabilize the body
Initiator- initial cue or focus of movement
Mover- move part of the body
Q: What do you engage first before the movement takes place (SIM)?
Answer:
Initiators (it is understood as the mind part of the movement), the initiator will in fact be either a
stabilizer or a mover

Q: What do you think about during an execution of movement (SIM)?
Answer:
stabilizers to promote efficient movement
Q: Pelvic Curl
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
Answer:
BLOCK -Foundation
BREATH -inhale hold at top, move on exhale
MUSCLE FOCUS- abs, hamstrings
OBJECTIVES- spinal articulation, hamstring control, pevlic lumbar stabilization
CUES- neutral pelvis, maintain lumbar flexion
Q: Spine Twist Supine
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
Answer:
BLOCK- Foundation
BREATH- exhale when legs come back to SP
MUSCLE FOCUS- abdominals
OBJECTIVES- spinal rotation, pelvic lumbar stabilzation, ab control (obliques)
CUES- shoulders relaxed, scapula on mat, avoid hyperlordosis
Q: Chest Lift
BLOCK
BREATH
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When and where was Joseph Pilates born?
Dusseldorf, Germany, 1883

What did Pilates do in England?
Worked was a war camp with rehab for sick and disabled

When did he come to America?
Came to NYC in 1926

What is controlology?
When stabilizing muscle groups are encouraged to work isometrically to maintain correct positioning and alignment.

What are the 10 principles of Pilates?
Awareness
Balance
Breath
Concentration
Center
Control
Efficiency
Flow
Precision
Harmony
(all bad bitches can call Christy especially for precision and harmony)

When are you in neutral pelvis?
When the ASIS and pubic symphysis is on the same horizontal plane and two ASIS are on the same transverse plane

Can the spine be neutral when the pelvis is not?
When the spine is in neutral the pelvis must be neutral, however, the pelvis may be neutral when the spine is not

What are the pros of using a neutral pelvis?
encourages muscular development and correct muscle recruitment
teaches efficient posture and ideal alignment
pelvis alignment influences body segments above and below it

What are the benefits of breathing in Pilates?
-oxygenates blood
-improve circulation
-calm the mind and body
-encourage concentration
-recruit the appropriate muscles for the movements
-provide an ‘inner’ rhythm for the movements

What happens during the breathing cycle?
inhale- diaphragm lowers and enlarges cavity. pressure inside the lungs is lower than the pressure outside
exhale- diaphragm relaxes and decreases volume of cavity. increases pressure of the lungs and equalizes the pressure to the outside (air is forced out)

How much of the respiratory effort is the diaphragm responsible for?
75%

What kind of breathing does Pilates use? and why?
lateral breathing of “intercostal breathing”. it maintains ab contraction while performing exercises during inhalation.

What is shaped breathing?
using breathing patterns

What is Muscle Focus?
the muscle or group of muscles that is the primary focus of the exercise

What are Objectives?
the objective describes the action of the muscle being used. although there may be one muscle focus, there could be many objectives.

What are the Cues?
Cues are the actual execution of the exercise. precision provides results. Cue is to communicate which leads to good understanding which leads to success

What are Movers?
generating or controlling movement

What are the Antagonists?
actions oposite to movers

What are the Synergists?
neutralizes undesired actions of movers

What are the Stabilizers?
muscles that hold body parts still

What is BASI’s SIM?
Stabilizer- stabilize the body
Initiator- initial cue or focus of movement
Mover- move part of the body

What do you engage first before the movement takes place (SIM)?
Initiators (it is understood as the mind part of the movement), the initiator will in fact be either a stabilizer or a mover

What do you think about during an execution of movement (SIM)?
stabilizers to promote efficient movement

Pelvic Curl
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK -Foundation
BREATH -inhale hold at top, move on exhale
MUSCLE FOCUS- abs, hamstrings
OBJECTIVES- spinal articulation, hamstring control, pevlic lumbar stabilization
CUES- neutral pelvis, maintain lumbar flexion

Spine Twist Supine
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Foundation
BREATH- exhale when legs come back to SP
MUSCLE FOCUS- abdominals
OBJECTIVES- spinal rotation, pelvic lumbar stabilzation, ab control (obliques)
CUES- shoulders relaxed, scapula on mat, avoid hyperlordosis

Chest Lift
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Foundation
BREATH- hold inhale at top
MUSCLE FOCUS- abdominals
OBJECTIVES- ab strength, pelvic stability
CUES- no tucking pelvis, engage adductors throughout, keep head aligned with spine

Chest Lift with Rotation
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Foundation
BREATH- rotate as exhale, inhale return
MUSCLE FOCUS- abdominals (oblique)
OBJECTIVES- ab strength, pevlis stability
CUES- keep pelvis stable, avoid lateral flexion, move head/shoulders/chest together, maintain trunk height consistent

Leg Lifts/Leg Changes
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Foundation
BREATH- Exhale leg lift
MUSCLE FOCUS- Abdominals
OBJECTIVES- Pelvic lumbar stabilization, hip disassociation
CUES- no hyperlordosis, keep shoulders relaxed, keep angle of knee 90 degrees

Hundred Prep
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Abdominal Work
BREATH- exhale up
MUSCLE FOCUS- abs
OBJECTIVES- ab strength, trunk stabilization
CUES- avoid hyperlordosis, neck tension and bulging abs

Roll Up
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Ab work
BREATH- *special
MUSCLE FOCUS- abs
OBJECTIVES- ab strength, spinal mobility and stability
CUES- maintain C curve through roll, pause with shoulders over hips, keep head aligned with spine

Leg Circles
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Foundation
BREATH- exhale down and around
MUSCLE FOCUS- abs
OBJECTIVES- pelvis lumbar stabilzation, hip disassociation and mobilization
CUES- shoulders relaxed, fluid movement, keep circle within range of control

Rolling (Like-A-Ball)
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Spinal Articulation
BREATH- Inhale roll back
MUSCLE FOCUS- Abs
OBJECTIVES- trunk stabilization, shoulder stabilization
CUES- fluid movement, keep ball shape consistent, dont bury head between knees

Spine Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Spinal Articulation
BREATH- inhale nothing, exhale down, inhale pause, exhale up
MUSCLE FOCUS- abdominals, back extensors
OBJECTIVES- spinal articulation, trunk stabilization, hamstring stretch
CUES- flex toes, maintain scapular stabilization, articulate spine as if rolling up and down a wall

Side Lifts
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Lateral Flexion/Rotation
BREATH- exhale lift legs
MUSCLE FOCUS- abdominals (obliques)
OBJECTIVES- lateral flexor strength, trunk stabilization
CUES- bias toward abs, keep legs slightly forward, no lower back extensors

Back Extension
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Back extension
BREATH- inhale lift back
MUSCLE FOCUS- back extensors
OBJECTIVES- back extensor strength
CUES- keep head aligned with spine, legs together and relaxed, maintain ab support throughout

Rest Position
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Foundation
BREATH- free
MUSCLE FOCUS- relaxation of lower back
OBJECTIVES- relax, stretch lumbar spine
CUES- allow pelvis to sink to heels, visualize lumbar opening out, breathe fully and relax deeper with each breath

Hundred
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Abdominal Work
BREATH- exhale (5 pumps) inhale (5 pumps)
MUSCLE FOCUS- abs
OBJECTIVES- abdominal strength, trunk stabilization
CUES- deep long breaths, arm pumps stay small, avoid hyperlordosis, neck tension, and bulging abs

Double Leg Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Abdominal Work
BREATH- exhale when arms come around to grab knees
MUSCLE FOCUS- abs
OBJECTIVES- ab strength, trunk stabilization
CUES- head aligned with spine, stable pelvis, reach arms back as far as possible

Single Leg Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- abs
BREATH- inhale switch legs
MUSCLE FOCUS- abs
OBJECTIVES- ab strength, trunk stabilization
CUES- stable position of body, feet same height throughout, shin of bent leg parallel to mat

Criss Cross
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Abs
BREATH- exhale rotate
MUSCLE FOCUS- ab strength
OBJECTIVES- ab strength, trunk stabilization
CUES- keep elbows wide, rotate through waist no lateral flexion, same leg placement as single leg stretch

Saw
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Lateral flexion, rotation
BREATH- special*
MUSCLE FOCUS- Hamstrings
OBJECTIVES- hamstring stretch, back extensor control, oblique control
CUES- rotate around longitudinal axis, keep head facing leg when reaching forward

Spine Twist
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Lateral flexion, rotation
BREATH- exhale (2 pumps)
MUSCLE FOCUS- obliques
OBJECTIVES- trunk mobility, extensor control, oblique control
CUES- pelvis and legs still, move head and arms as one unit, initiate movement from waist and not shoulders

Corkscrew
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- lateral flexion, rotation
BREATH- exhale circle down and up
MUSCLE FOCUS- abs
OBJECTIVES- hip flexor control, ab strength
CUES- feet together and aligned, initiate movementd from waist, bend knees if strain on hip flexors

Single Leg Kick
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- back extension
BREATH- exhale (2 pulses) inhale (2 pulses)
MUSCLE FOCUS- Hamstrings
OBJECTIVES- hamstring stretch, upper back extensor strength
CUES- scapular depression, both legs off mat throughout, pubic symphysis lifting upward

Cat Stretch
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- back extension
BREATH- inhale extend spine
MUSCLE FOCUS- abs, upper back extensors
OBJECTIVES- ab control, back extensor strength, lumbar spine stretch
CUES- flexion in lumbar spine, extension in thoracic spine, scapular depression throughout

Front support
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Bridging
BREATH- exhale bend on knee
MUSCLE FOCUS- abs, scapular stabilizers
OBJECTIVES- trunk stabilization, scapular stabilization
CUES- no hyperlordosis, scapular stabilization throughout, keep body in straight line from head to toes

Back support
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- bridging
BREATH- exhale up
MUSCLE FOCUS- shoulder extensors, hip extensors
OBJECTIVES- trunk stabilization, shoulder extensor strength, hip extensor strength
CUES- no flaring ribs, hinge at hips, face fingers out to the sides or make fist if wrists hurt

Seal Puppy
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Spinal Articulation
BREATH- inhale back
MUSCLE FOCUS- abs
OBJECTIVES- trunk stabilization and control, hip joint stretch
CUES- focus eyes forward, keep shoulders relaxed, maintain consistent curve of spine

Hamstring Pull 1
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- abs
BREATH- exhale reach leg (2 pulses)
MUSCLE FOCUS- abs
OBJECTIVES- lumbar stability, ab strength, hamstring stretch
CUES- no pulling leg, stable trunk as leg changes, anchor bottom leg on mat without pulses

Roll over
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- spinal articulation
BREATH- special*
MUSCLE FOCUS- abs
OBJECTIVES- spinal articualtion, lower back strength, hamstring stretch
CUES- avoid using momentum, maintain 90 degree angle in hip joint during roll over, maintain spinal flexion when rolling over and back down

Open Leg Rocker
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- spinal articualtion
BREATH- exhale back
MUSCLE FOCUS- abs
OBJECTIVES- trunk stabilization, back extensor strength, spinal articualtion
CUES- keep arms straight, roll down comes from flexion of lumbar spine, utilize back extension to complete movement

Shoulder Bridge Prep
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Bridging
BREATH- exhale lift leg
MUSCLE FOCUS- abs, hamstrings
OBJECTIVES- hamstring strength, pevlic lumbar stabilization, hip disassociation
CUES- avoid splaying legs, 90 degree of leg, maintain hip extension of supporting leg

Side Kick
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Latera flexion/roation
BREATH- exhale front (2 pulses), inhale back (2)
MUSCLE FOCUS- abs, back extensors
OBJECTIVES- trunk stabilization, hip flexor and extensor control and strength
CUES- neutral pelvis, no sinking in shoulder

Double Leg Kick
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Back Extension
BREATH- exhale (3 pulses), inhale back extension
MUSCLE FOCUS- back extensors
OBJECTIVES- hamstring control, scapular stabilization, back extensor strength
CUES- turn head to different sides, elbows to mat during down phase, knees lifted slightly throughout

Swimming
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- back extension
BREATH- inhale first
MUSCLE FOCUS- back extensors
OBJECTIVES- trunk stabilization, shoulder flexor strength, hip extensor strength
CUES- avoid shoulder elevation, maintain trunk stabilization, focus on cross-pattern coordination

Rocking Prep
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- back extension
BREATH- inhale lift
MUSCLE FOCUS- back extensors
OBJECTIVES- hip flexor strength, hip extensor control, back extensor strength
CUES- reach feet toward ceiling, keep head aligned with spine, extend back and stretch chest and same time

Leg Pull Front
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- bridging
BREATH- exhale lift leg
MUSCLE FOCUS- hip extensors
OBJECTIVES- hip extensor control, upper body strength, scapular stabilization
CUES- maintain pointed foot, scapular stabilization, keep plank position, neutral pelvis

Leg Pull Back
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Bridging
BREATH- exhale lift
MUSCLE FOCUS- hip extensors, shoulder extensors
OBJECTIVES- trunk stabilization, hip extensor strength, shoulder extensor strength
CUES- back extensors engaged, head aligned with spine, hinge at hip joint

Teaser Prep
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Ab work
BREATH- inhale roll up**
MUSCLE FOCUS- abs, back extensors
OBJECTIVES- ab strength, back extensor strength, prep for teasers
CUES- utalize back extensors, articulate spine during roll up and down, initiate roll up and down with lumbar flexion

Hamstring Pull 2
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- ab work
BREATH- ehale (2 pulses)
MUSCLE FOCUS- abs
OBJECTIVES- trunk stabilization, ab strength, pelvic lumbar stabilization
CUES- shoulders relaxed, anchor bottom leg to mat, stable trunk during leg change

Hamstring Pull 3
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- abs
BREATH- exhale rotate (2 pulses)
MUSCLE FOCUS- abs (oblique)
OBJECTIVES- pelvic stabilization, ab strength
CUES- elbows wide, anchor bottom leg to mat, stability of trunk

Shoulder Bridge
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- bridging
BREATH- exhale leg lowers
MUSCLE FOCUS- abs, hamstrings
OBJECTIVES- lumbar stabilization, hamstring and back strength, hip flexor control and strength
CUES- stretch back of straight leg, consistent height of pelvis

Control Balance
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- spinal articulation
BREATH- exhale pulse inhale switch
MUSCLE FOCUS- hip extensors
OBJECTIVES- hip flexor stretch, trunk stabilization, hip extensor control
CUES- weight on shoulder girdle, minimize weight on cervical spine, keep pelvis and trunk still as legs change

Jack Knife
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- bridging
BREATH- special**
MUSCLE FOCUS- abs, hip extensors
OBJECTIVES- spinal articulation, ab control, hip extensor strength
CUES- roll down with feet opposite face, control spinal flexion when rolling over and down, use hip shoulder and back extensors to achieve vertical position

Circles Prep
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- lateral flexion, rotation
BREATH- exhale down and around
MUSCLE FOCUS- abs, back extensors
OBJECTIVES- ab strength, hip flexor control
CUES- keep shoulder girdle still, no hyperextension of lumbar spine, shift pelvis and legs together as one unit

Side Kick Kneeling
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Lateral flexion, rotation
BREATH- exhale front (2 pulses), inhale back (2)
MUSCLE FOCUS- hip abductors, shoulder stabilizers
OBJECTIVES- trunk stabilization, hip flexor control and stretch, hip extensor control and stretch
CUES- no sinking into shoulder, maintain trunk and pelvic stabilization, keep height of swinging leg

Side Bend
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Lateral flexion/rotation
BREATH-special*
MUSCLE FOCUS- oblique abs
OBJECTIVES- oblique strength, oblique stretch, shoulder strength and stabilization
CUES- legs together, no thrusting ribs, maximize activation of later flexors

Swan Dive Prep
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- back extension
BREATH- inhale up
MUSCLE FOCUS- back extensors
OBJECTIVES- ab control, back extensor strength, hip extensor control
CUES- hold body at arch shape, maintain elbow contact with mat, keep elbows close to sides of body

Teaser 1
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- Abs
BREATH- exhale roll down, inhale roll up
MUSCLE FOCUS- abs, back extensors
OBJECTIVES- ab strength, back extensor strength, hip flexor control
CUES- legs at consistent angle throughout, articulate through spine initating with lumbar flexion

Neck Pull
BLOCK
BREATH
MUSCLE FOCUS
OBJECTIVES
CUES
BLOCK- ab work
BREATH-same as roll up (but with hinge back)
MUSCLE FOCUS- abs
OBJECTIVES- hamstring stretch, ab strength, back extensor control
CUES- keep elbows wide, hinge back keeping extensors engaged prior to rolling down

What are the two muscles that researchers have singled out as having the most profound effect on stabilization and the prevention of back pain?
transverse abdominus and the multifidus

What are the three theories of how the abs protect the back?
interabdominal pressure
shear reduction
lumbolordosal fascia tensioning (pulling abs around the front)

What are important factors to consider when determining the effectiveness of ab and back exercises?
varies of ranges of motion
sufficent intensity
sufficient overload
correct mechanics
correct muscle recruitment
utilizing intra-abdominal pressure

What is an example of an exercise that puts pressure on the cervical spine?
control balance

What is an exercise that involved flexion from an erect position, particularly with legs straight?
Roll down

What is an exercise that involves flexion with rotation?
Saw

What is an exercise that involves extension of the torso with excessive load on the lumbar spine?
rocking

What are the 3 steps that you should do if a clients movement is assential to the clients lifestyle but still might be contraindicated?
initial limitation
correct movement pattern in the studio
medical consultation

What is disc protrusion?
focal bulge of disc

What is disc extrusion?
center of disc extrudes out the disc into the neural canal

What is spinal stenosis?
narrowing of spinal canal

What is arthritis?
inflamation if a joint

what is osteoporosis?
reduction in bone density and strength

what is lumbosacral strain?
injury to muscle/ligaments of spine

What vertebral conditions are aggravated by extension (aided by flexion)?
sponylolysis, spinal stenosis, lumbosacral strain

What vertebral conditions are aggravated by flexion (aided by extension)?
disc injuries
osteoporosis

What is a modification of the hundred prep?
bed knees

What is a modification of the hundred?
height of legs (closer to 90)

What is a modification of the teaser prep?
knees bent

What is a modification of the single leg footwork on the chair?
bent knees

What is a modificiation of any long sitting series (arms sitting series, spine twist)
bend knees for hamstring tightness

What is a modification of the basic swan?
legs down

What is a modification of rocking prep?
smaller ROM and not holding on as long

What is an assist of the roll up?
use Roll Up Bar

What is an assist of the side up?
use Push through bar

What is an assist of the footwork on reformer?
ball between knees

What is an assist of the single leg footwork on chair?
leg on ball

what is an assist of the long sitting positions (arm sitting series)
wedge under SITS bones

What is an assist for basic swan?
leg support by ball

What is the block for the Saw?
lateral flexion/rotation

What is the muscle focus for the Saw?
hamstrings

What is the block for Corkscrew?
lateral flexion/rotation

What is the muscle focus for front support?
abs and scapular stabilizers

What is the muscle focus for back support?
shoulder extensors, hip extensors

What is the muscle focus for Side Kick?
abs and back extensors

What is the muscle focus for Leg Pull Back?
hip extensors and shoulder extensors

What is the muscle focus for teaser prep?
abs, back extensors

What is the muscle focus for control balance?
hip extensors

What is the block for control balance?
spinal articulation

What is the block for jack knife?
bridging

What is the muscle focus for jack knife?
abs and hip extensors

What is the muscle focus for Hip Circles Prep?
abs and back extensors

What is the muscle focus for Side Kick Kneeling?
Hip abductors and shoulder stabilizers

What is the block for Scissors?
Bridging?

What is the muscle focus for Scissors?
hip flexors, hip extensors

What is the muscle focus for Rocking?
back extensors and hip extensiors

What is the muscle focus for teaser 2?
abs, back extensors, and hip flexors

What is the muscle focus of the Foot Work on the reformer?
Hamstrings and quads

what is the muscle focus of the foot work on the cadillac?
Hamstrings

What is the muscle focus of the foot work on the chair?
Hamstrings and Quads

What is the muscle focus of the the Flat back exercise in the Short Box Series?
Abs and back extensors

What is the muscle focus of the remaining Short Box Series exercises?
Abs

WHat is the muscle focus of standing pike and standing pike reverse?
abs

What is the muscle focus of the Warm up series on the cadillac?
Abs

What is the muscle focus of the frog and openings (Supine Leg Series) on the reformer?
adductors

What is the muscle focus of circles up and down (supine leg series) on the reformer?
adductors and hamstrings

What is the muscle focus of the frog on the cadillac?
adductors

what is the muscle focus of circles up and down on the cadillac?
Hamstrings

What is the muscle focus of walking and bicycles on the cadillac?
hamstrings

What is the muscle focus of single leg Circles up and down on the cadillac?
hamstrings and adductors

What is the muscle focus on bottom lift and bottom lift with extension?
abs hamstrings

What is the muscle focus of short spine?
abs

What is the muscle focus on long spine?
abs and hamstrings

What is the muscle focus on monkey original?
abs

What is the muscle focus on tower prep?
abs, hip extensors

What is the muscle focus of the Hamstring Stretch Group
Hamstrings, hip flexors

What is the muscle focus on the knee stretch group (plus flat back muscle focus)
all abs but flat back is abs and back extensors

What is the muscle focus of upstrech 1 and elephant?
abs, back extensors

what is the muscle focus of up stretch 2?
abs, back extensors

What is the muscle focus of long stretch?
abs

What is the muscle focus of Down stretch?
abs back extensors

What is the muscle focus of the stomach massage group? (round back is different)
all abs and back extensors except round back is just abs

What is the muscle focus on sitting forward and side reach?
abs

What is the muscle focus for arms supine series extension?
lats

What is the muscle focus for supine arm series adduction?
lats

What is the muscle focus for supine arm series up/down circles?
lats

What is the muscle focus for Arms sitting series Rhomboids?
posterior deltoid

What is the muscle focus for hug a tree?
pec major

What is the muscle focus for Arms kneeling series Up circles?
anterior deltoid and pecs

What is the muscle focus for Arms Kneeling Series Down Circles?
deltoid

What is the muscle focus for Leg Press Standing?
hamstrings

What is the muscle focus for mermaid?
abs (obliques)
deltoids
lats

What is the muscle focus for the long box group?
back extensors

What is the muscle focus for basic swan (chair)?
back extensors