Merrithew STOTT PILATES Roll-Up Pole User manual

Includes
6Exercises:
Side Twist Sitting page 2
Tricep Press 2
Roll Down with Bicep Curl 3
Back Row with Rotation 3
Bicep Curls 4
Bicep & Hamstring Curls 4
Side Twist Sitting Roll Down with Bicep Curl Back Row with Rotation
Used in conjunction with any STOTT PILATES®Reformer, the Roll-up Pole can facilitate a number of standard
Reformer moves. The pole can be incorporated with the Soft Reformer Loops or on its own to bring awareness
to arm and shoulder placement and to ensure ideal alignment and stability.
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exercises can be performed
with 2lb or 4lb metal
or maple pole.
3112H ™/® Trademark or Registered Trademark of Merrithew Corporation, used under license.
Roll-Up PoleRoll-Up Pole

INHALE return to starting position
EXHALE keep arms in front of torso and rotate toward footbar
SIDE TWIST SITTING Complete 5-8 repetitions on each side
STARTING POSITION One spring, Roll-Up Pole through one strap. Seated as tall as possible
on Reformer, facing side, legs crossed, one hand holding pole above strap, one hand below,
arms long in front of torso, torso rotated toward pulleys INHALE prepare
STARTING POSITION One spring, pole through both
straps. Seated on Reformer facing footbar, spine long
and hinged forward, legs crossed, holding pole outside
straps, elbows bent, pole behind head INHALE prepare
TRICEP PRESS Complete 8-10 repetitions
EXHALE keep torso still and extend arms reaching
pole up and forward
INHALE return to starting position
2
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1
3
2

3
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STARTING POSITION one to two springs, pole through
both straps. Seated on Reformer facing pulleys, knees
bent with feet on headrest between shoulder rests,
lower back curved toward carriage, holding pole,
arms reaching forward, palms up INHALE prepare
ROLL DOWN WITH BICEP CURL Complete 8-10 repetitions
EXHALE flex elbows to bring pole to shoulders INHALE keep torso still and return to starting position
BACK ROW WITH ROTATION Complete 5-8 repetitions on each side
STARTING POSITION one to two springs, pole through both straps. Seated on Reformer
facing pulleys, legs long with ankles crossed between shoulder rests, lower back curved
toward carriage, torso rotated toward one side, holding pole, arms reaching forward,
palms down INHALE prepare
1
EXHALE flex elbows to bring pole toward chest
2
INHALEkeep torso still and return to starting position
3

4
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STARTING POSITION One to two springs, padded
platform extender on rails behind carriage, headrest in
top position. Seated on platform extender as tall as
possible, facing footbar, heels resting against crease
of head rest, arms reaching forward holding pole,
palms up INHALE prepare
BICEP & HAMSTRING CURLS Complete 8-10 repetitions
EXHALE pull heels toward seat and flex elbows to
bring pole toward shoulders
INHALE return to starting position
BICEP CURLS Complete 8-10 repetitions
STARTING POSITION One to two springs, pole through both straps. Seated as tall as possible
on Reformer, facing pulleys, legs crossed, holding pole, arms reaching forward, palms up
INHALE prepare 1
EXHALE keep elbows lifted and flex elbows to
bring pole to shoulders
2
INHALE return to starting position
3

The STOTT PILATES Roll-Up Pole is designed to enhance a
large number of Reformer exercises. Use in conjunction with the
complete line of Reformer videos and Essential and Intermediate
Reformer Manuals to engage deep core muscles and target
and tone arms, shoulders and torso.
WARRANTY
This product is sold without any warranties or guarantees of any kind.
The manufacturer and distributor disclaim any liability, loss or damage
caused by its use.
SAFETY & USAGE
Improper use of exercise equipment may cause serious injury.
To reduce risk, please read the following information carefully.
• Before starting any exercise program, consult a physician.
• Stop exercising if you experience chest pain, feel faint, have difficulty
breathing, or experience muscular or skeletal discomfort.
• Do not allow children to use or be around equipment
without adult supervision.
• Maintain control of the Roll-Up Poles at all times while exercising.
• Perform exercises in a slow and controlled manner,
avoid excessive tension in neck and shoulders.
• Do not use equipment if it appears worn, broken or damaged,
and do not attempt to repair equipment yourself.
• Use equipment only for intended exercises.
For more information about STOTT PILATES products and training, please call:
toll-free North America 1-800-910-0001 | toll-free UK 0800-328-5676 | head office 416-482-4050 | shop on-line www.merrithew.com
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Reformer®exercises…
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other accessories
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Warranty, Care & Usage for Roll-Up Pole
7