This should be called - my favourite pilates exercises! Lots of variations for hip extension, spinal rotation and naturally, ab work!
Enjoy :)
A mobility class for low back and hips. Exercises include - hip cars (controlled articulator range of motion), hip activation, foam roller extensions, and squishy ball hip release!
Full hip work out. - resistance bands and extra glute med work!
Props needed - circle resistance band.
Weight Pilates Mat Class - full range of motion for shoulders, with abdominal variations for pilates 100 and ab curls!
Props needed - Weights, and a mat :) (no resistance band used, despite saying we were going to use it)
Workout Morning #1
Small circuit for single legs, arms and back!
Grab a set of heavier weights, lighter weights and a water bottle!
Centre back to your core with this 'more beginner' type of class. No theme, little props, all core.
Moderate intensity Pilates practice with hand weights, with some hip mobility work at the end.
A 30 minute Pilates Practice for Back Pain - using resistance bands and slow deep movements to active the supporting muscles of the spine.
25 minute hip pilates workout. Intensity level higher with more challenging variations. Lots of single leg movements
Foam Roller #3 - 30 minute Foam Roller Sequence focusing on asymmetry and oblique engagement.
All exercises can we be done without a foam roller.
Props needed - Foam Roller, Small Weights, Mat.
a quick 10 minute stretch video for your hips - great as an unwind before bed, or a cool down after a workout or a long day at work.
Level 1.
Obliques, slow and simple, not a lot of shoulder moves to functionally engage toe side core.
Props needed - Squishy Ball, Yoga Mat.
Favourite 5 exercises for core engagement. Quick and easy, add to beginning of workout as a warm up or a cool down after.
Props needed - Yoga Mat.
General mobility of the shoulder, including mid back, pectoral region and shoulder strengthening.
Props needed - YTU balls (tennis balls), Pilates Squishy Ball and Mat.
A deep hip workout with emphasis on stability and hip flexors.
Props needed - Mat, Resistance Band.
A 30 minute weight Mat Pilates Practice. Add in extra weights for an arm sequence and a side glute sequence.
A 30 minute slow intentional flow with focus on inner thighs, hip flexors and mindfulness.
Single leg day! Taking variations on our favourite movements and making them asymmetrical - challenge the core, glutes, legs and feet.
Props needed - squishy ball, mat.
Another oblique class this summer - i’m obsessed with the stabilizing muscles in the side core.
A true yin practice. 30minute practice with longer deeper holds - ideally for relaxation and refocusing.
A deeper (winded) explanation of the core and its affects with the ribs and some suggestion on how to achieve upper abdominal engagement.
Oblique focused.
Maybe my favourite Pilates Class so far - unique variations on classical pilates.
a 30 minute yoga practice focusing on hips - this is a flow style practice, with a balance between strength and stretch.
A full length Roll and Recovery Class for Hips. Mobilize Glut Med, Min, Piriformis, TFL and Diapraghm. Some active stretches as well.
25 minute pure stretch class. Create space in all aspects of the hips, with some active and some passive postures.
Props needed - Block, Yoga Mat.
An intentional full body flow with focus on the different segments of the spine. Lots of twists in this practice!
A 30 minute weighted Pilates Class to strength the shoulders, challenge the core and add another level of instability.
A traditional yoga practice focusing on hip strength, mobility and stability. Peak pose - double pigeon.
Props needed - Yoga Mat, Blocks.
Roll and Recover Diaphragm. Mobilize and release the diaphragm while brining more awareness to the core.
Bring on the blocks! A practice dedicated to asyemteiacal work to encourage activation of the back, gluts and hamstrings.
Roll & Recover Quad Edition. Decrease tone and tightness in the anterior leg compartment to relieve front pressure off the hip. Do before leg workout, or after a Long day of sitting.
Best follow up with the couch stretch, or action hip flexion exercises.
Foam Roller #3Challenge core movement, rotation and twisting with this 30 minute foam roller class. Bonus shoulder work at the end!
Props - Mat, Foam Roller
Another Yin-Ish class focusing on hips, spine and shoulder mobility. A slower flow with more attention to posture detail.
Props needed - Mat, Blocks & Bolster (not necessary)
Yin-ish : a slower, more stretchy yoga practice.
Props needed - blocks, bolster and mat.
30 minute Pilates Practice for unilateral activation. Strengthen the core, while creating mobility and movement in the spine through twisting movements and unilateral engagement.
Props needed - one weighted ball or small dumbbell (2-3 pounds)
15 minute Roll & Recover practice focusing on the feet. Learn techniques for self massage, recovery and joint mobility.
Props needed - Mat, Rubber Ball (Yoga Tune Up Ball / Tennis Ball)
Obliques are powerful muscles - they encase your core and stabilize the torso during side bending and twisting.
Connect to your sense. Notice what you smell, taste, hear, see…. and allow this to be the foundation of your practice today.
Awareness - being able to fully engage in the present moment with all 5 senses.
Find a slow flow for hamstrings, hips and deeper quads stretching.
"Meet yourself where you are today, without the expectation of where you want to go"
Be playful in your movements!
The best (& most enjoyable) way to experience a pilates practice.
Grab a foam roller and practice some balance with fun variations on the mat!
Be kind to your mind - a 10 minute meditation to calm the body and relax the mind.
A fun 40 minutes Pilates Practice using the squishy ball! Full body practice including back and extension.
An intentional flow focusing on twisting movements, balance and strength. Some yoga experience is recommended.
Intention - Calm the body and allowed that sense of calmness to penetrate through every yoga pose.
A yang/yin style practice, where movement dominates the first 20 minutes and then deeper stretches for the second half.
Hips, Gluts and Pelvis - a pilates practice with interesting variations on classic movements.
”Vulnerability means to engage fully and openly with the world around you” - Brene Brown
A quick 15 minute Self Massage / Rolling Sequence designed to elevate back and hip pain. Best done before a workout out, or for a cool down.
Small balls (lacrosse, tennis, or Yoga Tune Up balls required)
Hip Rehab # 2- Adding onto the functional strength video, this 15 minute video is about self massage. Can be done alone, or as a warm up / cool down in workout.
A slow flow focusing on hip strength and mobility, leading into the peak pose of Frog.
Level - E.
Props - None are necessary, blocks are recommended.
A non traditional pilates practice focusing on shoulder activation with resistance band and spinal movements.
20-ish minute video starting with the fundamentals of hip strength + mobility.
In this class we deeply engage the abdominal muscles with the Pilates Ball.
The intention of the practice is to simply slow down, be still and breathe.
