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!”