Front Knee Split Stretch | Body Athletica

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Pilates Reformer Teacher Training Online Only

Welcome to your Pilates Reformer Course

Welcome Video with Founder Jules Bauer (1:00)
Your Learning Objectives
Pilates Reformer Manual

Module 1 - Reformer 101

The Reformer
Working safety with the reformer (5:25)
All Things Springs

Module 2 -Supine Abdominal Series

Table Top Preparation (1:59)
Abdominal Curl (4:38)
Oblique Curl (4:38)
Bicycle Legs (4:10)
Criss Cross (3:20)
Nutcracker 1 (Legs in Tabletop) and Nutcracker 2 (Legs Extended) (2:58)
Hundred Preparation (2:00)
Hundred (3:43)
Coordination and Beats (1:54)
Double Legs Stretch Preparation (2:31)
Starfish (2:53)
Reverse Double Legs in Straps (3:17)
Round Back (2:42)
Flat Back (2:04)
Sides Over Box and Mermaids (3:13)
Tilt (0:49)
Twist (3:15)
Around The World (1:05)
Climb A Tree (2:14)
Backstroke (1:19)
Teaser Prep and Teaser (5:05)

Module 3 -Midback Series

Midback Vertical (2:16)
Midback 45 Degrees (3:03)
Midback Horizontal (2:51)
Arm Circles (3:59)
Midback Triceps (3:54)

Module 4 - Back Rowing Series

Chest Expansion (2:11)
External Rotation (1:47)
Rowing (1:53)
Open the Window (2:13)
Triceps (2:07)
Biceps (2:16)
Biceps Half Rollback (2:25)

Module 5 - Front Rowing Series

Reverse Biceps (2:35)
Offering (Arms Extended) and Offering (Arms Opening) (4:27)
Reaching Forward (1:56)
Arm Circles (1:31)
Hug a Tree (2:01)
Salute (1:51)
Overhead Triceps (1:31)

Module 6 - Side Arm Series

Internal and External Rotation (1:52)
Adduction and Abduction (1:57)
Draw a Sword (4:29)
High Fifth Arms (2:51)
Kneeling Triceps (3:48)
Deltoid Reach (2:05)

Module 7 - Prone Facing Exercises

Swan Prep
Overhead Press (Shoulders) (4:30)
Overhead Press (Triceps) (2:14)
Plough (2:38)
Airplane (2:23)
Prone Triceps (2:03)
Hamstring Curls (1:46)

Module 8 - Footwork Series

Footwork Parallel (Heels and Toes) (6:08)
Footwork First Position Heels (1:51)
Footwork First Position Toes (1:55)
Footwork Second Position (Heels and Toes) (3:47)
Single Leg Stretch (Tabletop) (2:37)
Single Leg Stretch (Bicycles) (2:02)
Calves (2:20)
Running (2:01)
Pelvic Curl (2:31)
Pelvic Curl Openings (2:36)
Pelvic Curl Single Leg Lift (3:20)
Hamstring Curl (3:03)
Semi Circles (2:51)

Module 9 - Feet in Straps

Frog (3:23)
Wide Frog and Wide Frog with Opening Combo (1:56)
Circles (2:22)
Little Circles (2:53)
Semi Circles (2:36)
Double Leg Lowers (0:50)
Short Spine (3:23)
Long Spine (2:36)

Long Box Glutes

Single Leg Horse Kick (2:32)
Straight Leg Hamstring Sweep (1:36)
Frog Kick (1:26)

Module 10 - Side Lying Series

Foot or Bar 1-3 (7:37)
Foot in Strap Bend and Extend (2:59)
Foot in Strap Straight Leg (3:00)
Foot in Strap Rectangles (2:33)
Foot in Strap Bicycles (2:30)
Foot in Strap Froggy (2:11)
Double Leg Lift 1 Head Down (2:25)
Double Leg Lift 2-4 (6:21)

Module 11 - Kneeling Series

Knee Stretch (Knees Down) Flat and Round Back (1:59)
Down Stretch (1:36)
Knee Stretch (Knees Up) (1:41)
Knee Stretch Running Preparation (1:52)
Reverse Knee Stretch Parallel (2:58)
Reverse Knee Stretch Obliques (2:22)
Hinge (2:22)

Back Plank Series

Long Back Stretch (1:38)
Tendon Stretch (1:11)
Balance Control Back Prep (2:27)

Module 13 - Plank Abdominal Series

Long Stretch (On the Knees) (2:34)
Long Stretch (On the Feet) (2:02)
Long Stretch Push Ups (On the Knees) (2:02)
Long Stretch Push Ups (On the Feet) (1:37)
Upstretch 1, 2, 3 (3:26)
Elephant (1:01)
Controls Front Preparation (2:14)
Controls Front Reverse (2:13)

Module 13 - Standing Series

Side Splits (2:50)
Squat Variations (2:26)
Inner Thighs Side Splits (2:29)
Scooter (2:42)
Scooter Lunges (2:07)
Single Leg Skating (2:19)
Flying Splits and Flamingo (1:47)
Barre Squats On The Carriage (1:52)

Jump Boards

Instructor Tips for Jump Boards
Double Leg Jumping (3:58)
Single Leg Jumping (1:39)
Side Lying Jumping (2:48)
Abdominal Jumping (2:13)

Module 14 - Stretching Series

Kneeling Quadriceps Stretch (1:08)
Front Knee Split Stretch
Lat Stretch (1:23)
Glute Stretch on the Footbar (1:43)
Mermaid Stretch (1:16)
Hamstring footbar Stretch
Hip Flexor Stretch (Hands on Floor) (2:00)
Inner Thigh Feet in Straps Stretch (1:26)
Hamstring Feet in Straps Stretch (0:58)
Side Splits Inner Thigh Stretch (1:37)
Spider Stretch (0:46)
Calf Stretch (1:06)

Conclusion

Online Exam
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Assessment (3:20)
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