What we did this week in Pilates . . .

What we did this week in Pilates . . .

What we did this week in Pilates . . .

November/December 2018

Session Six

Supine on half or full rollers

  • Rib-cage closure, shoulder drops, circles, windows
  • Double knee drops; single knee drops;  single knee folds; fold, straighten and lower; single leg lowering; bent then straight leg circles
  • Spine curls, + reaching arms; feet together bridge bringing knees together, +arms
  • Single knee fold, + diagonal then same side arm reach, with both arms in the air
  • Double folds, leg lowering in double fold, single  toe taps, double slow toe taps

Fourpoint kneeling with hand on round side of half roller

  • Hip hinge, + spinal rotation, threading the needle

Seated

  • Saw stretch with half roller

Seated on half roller

  • Rowing roll-backs, + arm opening, + leg  slide and arm opening, spinal rowtation, roll-ups

Prone in diamond press position

  • Single leg lifts, diamond press salutes, combine on diagonal, then lift and lower both sets of arms and legs, swimming

Sidelying

  • Toe taps in line with hip, in front, behind, rainbow taps; gluteal stretch after each side

Supine

  • Hip rolls

Standing

  • Balances on half-roller
  • Roll-downs

Session Five

Standing with bands

  • Shoulder rolls and rolldowns standing on band
  • Float band up to waist stretch into cartwheel roll downs
  • Open band for spinal rotation, spiral, dumb waiter
  • Squats reaching band forward
  • Standing on one leg knee to band, hold band high reach down on diagonal
  • Dip and balance, + waist stretch

Supine

  • Rib-cage closure + band reach
  • Spine curls, + band reach, in bridge diagonal reach to kneefold, then extend leg and reach to knee
  • With band over hips double knee drops, single knee drops; with band in air fold, straighten, lower return , then with reach back; hip rolls feet down + reach back; in double kneefold + reach back; straight legs + reach back

Seated with pink band

  • Saw stretch
  • Roll-backs + row, row and open, row open and slide, spinal rotation
  • Climbing a tree, cardigan buttons

Prone

  • Diamond press + salutes; dart + waist stretch, cobra

Fourpoint kneeling

  • Hip hinge + rotation

Supine with pink band

  • Hamstring stretch, leg lowering, gluteal stretch, single leg circles, inner thigh  stretch
  • Double leg circles

Session Four

Standing with weighted balls

  • Float arms to back bend, roll-downs to leg stretch
  • Waist stretch, spinal rotation, squats
  • Standing on one leg: knee to ball, arms high diagonal ball to knee
  • Static and travelling lunge and pick
  • Weighted ball rising

Fourpoint kneeling with weighted ball on back

  • Leg slide & lift, arm slide & lift, table-top

Supine

  • Rib-cage closure, spine-curls, + arm reach
  • Single knee drop;  single fold, + hip opening; fold, straighten and lower
  • Feet together, weighted ball between knees hip rolls, then in double knee-fold; curl-up for double slow toe taps; hip rolls one leg bent, one straight either feet down or in double kneefold

Seated

  • Spine stretch
  • Roll-backs: rowing; row and open; row, slide and open; rowtate
  • Climbing a tree, roll-ups
  • Rolling like a ball transition to single leg stretch, single leg straight leg stretch passing ball between knees

Side lying

  • Ball under ankle: leg lifts, leg circles; ball between ankles: torpedos, bend knees for oyster variations; lower leg straight, top bent leg on ball inner thigh lifts

Prone

  • Back lift rolling balls away, cobra rolling balls inwards

Supine

  • In bridge diagonal arm reach ball to knee
  • Lower back single and double leg stretches, full body stretch

Session Three

Supine

  • Rib-cage closure
  • Compass, pelvic clock developing to circling spine stretch, Spine stretch + reaching arms
  • Double knee drops; fold, straighten, lower; single knee-drop
  • Hip rolls + shoulder setting, in double kneefold, + arms in air, with straight legs

Seated with band

  • Spine stretch, 3 x 30 second holds; waist stretch; spinal rotation

Supine

  • Curl-ups, oblique curl-ups; curl-up + fold, straighten, lower; mini double leg lowering, double slow toe taps; rolling like a ball transitions to single leg stretch, criss-cross, single leg straight leg stretch, straight leg criss-cross

Prone

  • Single leg lifts, arm lifts, star

Sidelying, lower leg a little bent, toe pointing down

  • Tap in line with hip, in front, behind, M taps

Supine

  • band stretches gluteal, inner thigh, hamstrings

Sidelying

  • Arm openings, bow and arrow, chalk circles

Session Two

Standing

  • Neck stretch, standing back bend, rolldowns
  • Waist stretch, rowing rotation
  • Pedalling, + dips, squats
  • Standing on one leg, + lean forward
  • Four-point kneeling
  • Hip hinge, + rotation

Seated

  • Saw stretch

Supine

  • Circling and side-lying figure of eight spine curls
  • Single knee drops, hip rolls + shoulder set, in double knee fold, + arm openings
  • Single kneefold, straighten, lower and return

Seated

  • Rowing roll-backs, + arms wide, + leg slide and arms wide, + spinal rotation
  • Climbing a tree, roll-ups

Supine

  • Curl-ups, obliques, curl-ups + fold, straighten and lower
  • Mini double leg lowered, double slow taps, single leg stretch, criss-cross, single leg straight leg stretch, straight leg criss-cross

Sidelying, oyster legs

  • bent leg knee hinge lowering side of foot, straighten to tap behind lower knee, straighten in line with shoulder to leg press, slide behind to tap, rainbow taps

Supine

  • Spine curls, + fold, slide and lower
  • Hip roll spine stretch, single and double knee hug

Session One

Standing

  • With soft ball behind shoulder blades: back bend, spirals, gifted waiter, shoulder protraction and retraction
  • With soft ball behind hips: waist bend, dip and balance, pedalling, knee dips, standing on one leg

Fourpoint kneeling

  • Cat stretch with hands on soft ball
  • hip hinge with hands facing inwards, hip hinge with shoulder roll, hip hinge rolling the ball

Prone

  • With hands on soft ball: Diamond press, cobra

Seated on big ball

  • Compass, diamond, floating arms with small bounce, feet together float arms and bounce
  • Zigzag feet and inner thigh stretch
  • Single leg lift, + extension, + hip opening

Rolling over ball

  • Push-ups, knee tucks, swan dive, return to standing

Supine, calves on ball

  • Single fold and straighten, straight leg circles
  • Hip rolls, + arms in air, + arm openings
  • Spine curls, + arm reach, + crossed arms

Seated

  • Spine stretch
  • Roll-backs, + lifting boulder, + rotation
  • Roll-ups

Supine holding big ball aloft

  • Single fold, + reach; double fold, + reach; toe taps, + reach; double leg stretch

Seated on big ball

  • Roll downs