Informed Participation Consent Form

Fletcher Pilates Small Apparatus Intensive Overview and Workbook

Meet Kyria Sabin

Meet Deborah Mendoza

Meet David McMahan

Fletcher Fundamentals Movement List PDF

1) Standing & Centering Cues

Review of Standing & Centering Cues

2) Fletcher Percussive Breath

Review of Fletcher Percussive Breath

3) Mechanics of the Breath

Review of Mechanics of the Breath

4) Quadrant Breathing

Review of Quadrant Breathing

5) Breath Volume & Control

Review of Breath Volume & Control

6) Spinal Mechanics - Flexion

Review of Spinal Mechanics - Flexion

7) Spinal Mechanics -Lateral Flexion

Review of Spinal Mechanics - Lateral Flexion

8) Spinal Mechanics - Rotation

Review of Spinal Mechanics - Rotation

9) Spinal Mechanics - Extension

Review of Spinal Mechanics - Extension

10) Spinal Mechanics - Hinging

Review of Spinal Mechanics - Hinging

11) Spinal Mechanics - Spiral

Review of Spinal Mechanics - Spiral

12) Intersegmental Motion of the Spine - Supine

Review of Intersegmental Motion of the Spine - Supine

Review of Intersegmental Motion of the Spine - Supine

13) Intersegmental Motion of the Spine - Kneeling

13) Intersegmental Motion of the Spine - Kneeling

Review of Intersegmental Motion of the Spine - Kneeling

14) Integration of Upper & Lower Hemispheres - Ron's Imprinting

Review of Integration of Upper & Lower Hemispheres - Ron's Imprinting

15) Integration of Right & Left Hemispheres

Review of Integration of Right & Left Hemispheres

16) Integration of Right & Left Hemispheres - Kneeling

Review of Integration of Right & Left Hemispheres - Kneeling

1) Introduction to Articulation Fundamentals

2) Organization of the Head and Neck

Review of Organization of the Head and Neck

3) Length of the Neck & Throat

Review of Length of the Neck & Throat

4) Neck Rotation & Circumvolution

Review of Neck Rotation & Circumvolution

5) Nose Circles

Review of Nose Circles

6) Use of Focus

Review of Use of Focus

7) Scapular Mobilization

Review of Scapular Mobilization

8) Upward & Downward Scapular Rotation

Review of Upward & Downward Scapular Rotation

9) Sternum to Scapular Relationship

Review of Sternum to Scapular Relationship

10) Arm Articulation

Review of Arm Articulation

11) Wrist & Hand Articulation

Review of Wrist & Hand Articulation

12) Leg Articulation

Review of Leg Articulation

13) Leg Articulation - Supine

Review of Leg Articulation - Supine

14) Foot Articulation

Review of Foot Articulation

Fletcher Fundamentals Class with Deborah

Ron Fletcher Workshop - Part 1 (1978): Standing Series

Fletcher Standing & Centering Cues for Postural Assessment

Introduction to the Pilates Movement Principles

Pilates Movement Principles Presentation

Pilates History Presentation

Letters from Clara with Ron Fletcher

Fletcher Fundamentals Quiz

Introduction to the Spine Corrector

Ron Fletcher and the Spine Corrector

Positions on the Barrel

Fletcher Spine Corrector Movement List PDF

1) Contractions to the Arc

Review of Contractions to the Arc

2) Forward Contractions

Review of Forward Contractions

3) Roll to the top of the Arc

Review of Roll to the top of the Arc

4) Thoracic Extension

Review of Thoracic Extension

5) Transition to the Crevice

Review of Transition to the Crevice

6) Spinal Mechanics from the Crevice

Review of Spinal Mechanics from the Crevice

7) Full Spinal Extension

Review of Full Spinal Extension

8) 100s

Review of 100s

9) Coordination Pattern

Review of Coordination Pattern

10) Matwork Stomach Series

Review of Matwork Stomach Series

11) Lateral Rib Roll

Review of Lateral Rib Roll

12) Rotation with Psoas Stretch

Review of Rotation with Psoas Stretch

13) Bridge Series on top of the Arc

Review of Bridge Series on top of the Arc

14) Progression to Scissors

Review of Progression to Scissors

15) Dismounting from the top of the Arc

Review of Dismounting from the top of the Arc

16) Swimming & Swan

Review of Swimming & Swan

Fletcher Spine Corrector Class

Fletcher Spine Corrector Movement Review

S1 Contractions to Arc; a. butt/belly, b. contractions to arc

S2 Forward Contractions; a. arms straight ahead, b. arms in second, c. arm stroke pattern

S3ab Roll to Top Arc; a. simple, b. open arms

S3c Roll to Top of Arc; c. diagonal pattern

S4 Thoracic Flexion and Extension

S5 Lateral Flexion; a. simple, b. with arm, c. hip lift, d. with thoracic rotation

S6a Full Spine Extension in Four Progressions; a. butt/belly contraction

S6b-d Full Spine Extension in Four Progressions; b. roll to waist, c. roll to chest, d. full extension

S7a Abdominals; a. 100s (Level I 2-count breath)

S7a Abdominals; a. 100s (Level II/III 4-count breath)

S7b Abdominals; b. Coordination

S7c Abdominals; c. matwork stomach series

S8a Rib Roll; a. simple rib roll

S8b Rib Roll; b. rib roll with stretch over extended leg

S9 Rotation in 4th with Psoas Stretch

Transition to Pelvis on Top of Arc

S10 Bridge to Leg Extension; a. extension in parallel, b. add flex and point, c. turnout with open and close

S11 Progression to Scissors; a. anterior hip extension, b. hip flexion, c. scissors pattern, d. dismount to sitting

S12 Swan

Introduction to the Fletcher Hard Roller

Fletcher Hard Roller Movement List PDF

Upper Body Opening Series in Supine

Review of Upper Body Opening Series in Supine

2) Spinal Articulation Series in Supine

Review of Spinal Articulation Series in Supine

3) Abdominal Series in Supine

Review of Abdominal Series in Supine

4) Supine Balance Series

Review of Supine Balance Series

5) Hips on Top Series

Review of Hips on Top Series

6) Pelvic Press

Review of Use of Focus

7) Stomach Massage

Review of Stomach Massage

8) Back Support Patterns

Review of Back Support Patterns

9) Mid-Back on Top Series

Review of Mid-Back on Top Series

10) Swan

Review of Swan

11) Kneeling Cats

Review of Kneeling Cats

12) Seated Series

Review of Seated Series

13) Myofascial Release

Review of Myofascial Release

Fletcher Hard Roller Class

HR1 Supine – Upper Body Opening; a. Shoulder shrug, b. Chest opener, c. Scissor arms, d. Pulls to “W”, e. Angel arms, f. Arm circles

HR2a-d Supine – Spinal Articulation; a. Pelvic curl + press, b. Upper contraction, c. Alternating with arms, d. Upper contraction w/rotation

HR2e Supine – Spinal Articulation; e. Roll Up

HR2f Supine – Spinal Articulation; f. Hip Lift

HR2g Supine – Spinal Articulation; g. Rollover

HR3ab Supine – Abdominal Series; a. Hip folds, b. Marching

HR3c-g Supine – Abdominal Series; c. Single leg stretch, d. Double leg stretch, e. Scissors, f. Double leg lower/lift, g. Bicycle

HR4ab Supine – Balance Series; a. 2 Point balance, b. 1 Point balance

HR4cd Supine – Balance Series; c. Lateral arm and leg opening, d. Opposing arm and leg circle

HR5ab Supine – Hips on Top; a. Hip flexion and extension, b. Scissors

HR5cd Supine – Hips on Top; c. Bicycle, d. Helicopter

HR5ef Supine – Hips on Top; e. Psoas stretch, f. Piriformis stretch

HR6 Supine – Feet on Top; a. Pelvic curls, d. Pelvic press, c. Hamstring curl

HR7a Seated – Feet on Top; a. Stomach massage

HR7b-d Seated – Feet on Top; b. Back support (diamond), c. Back support (parallel), d. Back support patterns

HR8ab Supine – Mid-back on Top; a. Thoracic extension, b. Semi-circle pattern

HR8c Supine – Mid-back on Top; c. Ab series

HR9 Prone – Hands on Top; a. Shoulder shrugs, b. Baby swan, c. Full swan

HR10a-c Kneeling – Hands on Top; a. Hip opener, b. Forward cat, c. Diagonal cat

HR10d-f Kneeling – Shins on Top; d. Forward cat, e. Jack rabbit, f. Pike

HR11a Seated Series; a. Spine stretch

HR11b Seated Series; b. Chest expansion

HR11c-f Seated Series; c. Simple side bend, d. Side bend with arms, e. Side bend with hip lift, f. Side bend w/thoracic rotation

HR12 Myofascial Release; a. Glutes, b. IT band, c. Quadriceps, d. Hamstrings, e. Calves, f. Spinal erectors, g. Occiput

Introduction to the Magic Circle

Fletcher Magic Circle Movement List PDF

1) Anterior Arm Presses

Review of Anterior Arm Presses

2) Pulls to "W"

Review of Pulls to "W"

3) Posterior Arm Presses

Review of Posterior Arm Presses

4) Lateral Flexion Series

Review of Lateral Flexion Series

5) Lateral Arm Work

Review of Lateral Arm Work

6) Thoracic Rotation

Review of Thoracic Rotation

7) Seated Spine Stretch

Review of Seated Spine Stretch

8) Seated Side Arm Work

Review Seated Side Arm Work

9) Adductor/Abductor Series

Review of Adductor/Abductor Series

10) Adduction Pattern

Review of Adduction Pattern

11) Abduction Pattern

Review of Abduction Pattern

12) Seated Leg Press

Review Seated Leg Press

13) Side Lying Leg Press

Review of Side Lying Leg Press

14) Prone Glute Work

Review of Prone Glute Work

15) Windmill

Review of Windmill

Magic Circle Movement Class

O1 Anterior Arm Presses; a. Chest press, b. Straight arm chest press, c. Hip press, d. “Fallen angel” press, e. Overhead press

O2 Pulls to “W”; a. Chest level, b. Overhead

O3 Posterior Arm Presses; a. Behind head, b. Behind back

O4 Lateral Flexion; a. Simple (in first position), b. Simple (in second position), c. With circle pulses, d. With pulls to “W”, e. With pulls behind head

O5 Lateral Arm Work; a. Side arm press, b. Vertical bicep press

O6 Thoracic Rotation; a. Chest Level, b. Overhead, c. Pattern from chest level to overhead

O7 Seated Spine Stretch; a. Arm presses (palms down, up, together), b. Add contraction, c. Arm press + contraction

O8 Seated Side Arm Work; a. Front Diagonal, b. True Side, c. Back Diagonal

O9ab ADductor Series; a. Standing Adductor Pliés, b. Standing Adductor Unilateral Leg Presses (turned out and parallel)

O9ab ABductor Series; a. Standing Abductor Pliés, b. Standing Abductor Unilateral Leg Presses

O9cdef ADductor Series; c. Supine adductor, d. With pelvic tilt, e. With pelvic press, f. Adductor patterns

O9cdeg ABductor Series; c. Supine abductor, d. With pelvic tilt, e. With pelvic press, g. Abductor patterns

O10ab Seated Leg Press; a. Seated front press, b. Seated diamond press

O10cd Side lying Leg Press; c. Side press down, d. Side press up

O11 Prone Glute Work; a. “Smile” squeeze, b. Leg lifts, c. Patterns adding leg extension, d. Swimming

O12 Windmill; a. Vertical to horizontal, b. Vertical to vertical

Fletcher Spine Corrector Quiz

Fletcher Hard Roller Quiz

Magic Circle Quiz

Intensive Completion Survey