FOOTWORK SERIES
Basic: Level of difficulty
Springs: 2 High or less
Repetitions: 10x each orientation
Contraindications: Hip, knee, ankle, and foot injuries
Starting Body Position: Seated on top facing pedal
- Neutral Spine with ischial tuberosities at front edge of seat; eye gaze to the horizon
- Hands holding back edge of seat or arms flexed around handle arms
- 1. Toes: Pilates First Position with metatarsal pads in contact with the pedal; feet plantar flexed; knees opened as wide as the shoulders or see photo page 180 for Classical Starting Body Position
- 2. Arches: Neutral Leg Alignment (feet and legs parallel and aligned with the ASIS) with metatarsal pads and toes gripping the pedal (bird on a perch); feet plantar flexed or see photo page 180 for Classical Starting Body Position
- 3. Heels: Neutral Leg Alignment with the heels on the pedal; feet dorsi-flexed or see photo page 180 for Classical Starting Body Position
Action
- Inhale to prepare
- Exhale while pressing pedal to floor
- Inhale while returning to Start Position
- Progression: Arms abducted 90 degrees
Purpose
- Strengthens powerhouse muscles
- Hip Disassociation
- Lumbopelvic stability
- Increases muscular strength and endurance of the hips, thighs, and calves
Watchpoints
- Anterior Head Carriage
- Shoulder elevation
- Lack of core strength/control: Buttocks lifting up from seat
- Foot and ankle alignment: Foot supination and ankle inversion
Cues
- “Imagine your ponytail is being gently pulled back toward the wall.”
- “Think of your torso as cement and it cannot move an inch.”
- “Wring out your lungs like water from a wet rag!”
- “Gently slide your shoulder blades into your hip pockets.”
- “Imagine a river of energy flowing from your core out through your legs and toes!”
