Peak Pilates® Reformer on the Mat
Presented by Zoey Trap MSc
Friday, May 29, 2009 3:00–4:00 PM
History of the Mat
Mat is the foundation of ―contrology‖
Based on eastern and western philosophies
Mind body spirit pioneer
Horizontal to alleviate joint stress
Mirrored after child development
Begins with largest base of support—the earth!
Spinal contact informs body
Many exercises are done on the reformer
Commonalities Between Mat and Reformer
Both start horizontal
Beginning, middle and end that gets progressively more difficult
Order and sequencing
Rhythm sections or ―series‖ anchor the order
Stimulates the nervous system through repeated multi-planar positions and
One exercise compliments the another
Differences Between Mat and Reformer
Mat is unassisted-therefore more challenging//Reformer has spring assistance
allows greater range of motion and movement re-education
Mat is primarily open chain/ Reformer is primarily closed chain and feedback is
Mat is portable/ Reformer allows for more exercises and variations using equipment
Why Bring the Reformer to the Mat?
Shows areas of opportunity for both the mat and reformer
Gets you connected!
Adds variety and challenge
Spices up mat classes
Provides another workout that can be done at home or on the road
It’s fun and effective!
Pilates Stance (Greek Column)
Frame and Box
Scoop/length vs. naval to spine
Buttons and Bolts
Heel to Seat
Rib to Scapula
Ready to Work Out!
Experience the workout, the body is a great teacher, take notes later
Follow along as best you can
Observe, execute, experience
Honor your body and do only what you can physically do, don’t push it
Have fun and love what you’re doing!
Warm Up – Roll Backs
Overhead to Jack Knife
Rowing Series I-VI
Long Box Series: Pulling Straps I, II; Backstroke; Teaser Variations, Breaststoke
Short Box Series: Round, Flat, Side to Side, Twist and Reach, Tree Variations
Long Stretch Series: Long Stretch, Down Stretch/ Up Stretch, Elephant, Arabesque Variations
Long Back Stretch
Stomach Massage Series: Round, Hands Back, Reaching, Twist
Short Spine Massage
Thigh Stretch: Back Bend
Kneeling Arm Series: Up and Down Circles
Snake / Twist
Knee Stretch Series: Round/ Flat; Knees off
Control Balance Front and Back
"Chance can allow you to accomplish a goal every once
in a while, but consistent achievement happens only
if you love what you are doing."
-----Bart Conner, Olympic gold-medal gymnast and entrepreneur
Please remember to submit a session evaluation.
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