What We Did This Week

June-July 2019 Pilates

Summer 2019

Sasha’s selection of small equipment workshops.

I’ve raided the archive and picked out some of my favourite sessions using a range of small equipment – prickly balls, soft balls, weighted balls, rollers, bands, hoops and of course the big balls.

Sunrise Room

Session One

Summer 2019 Session 1

Prickly ball

Position Exercise
Standing

 

Warm-up

 

PB between shoulder blades, roll to side and up and down; spiral, dumb-waiter

Lower back for waist stretch; dip and balance

Roll-downs

Gentle ball rolling to more pressure

Roll-down again

Squats + single lifts + double lifts; double lifts with feet together

Slow standing on one leg, then with spring, stepping further back, dips in lunge position, spotty dog spiral as lunge; balance and lean forward to finish

 

Supine

 

Spine curls

Place soft PB under sacrum, single knee drops, knee openings, single fold, fold and straighten, to double knee folds, spine-curl then remove ball

Back to mat for compass, pelvic clock

 

Hip rolls – ball between knees – feet down, double kneefold, extend/exchange feet down or up

Practice slow rolling

 

Curl-ups, obliques with PB between knees

Seated

 

Slow rolling like a ball

Roll-backs, roll-backs to PB behind

Roll-backs + rotation row to PB behind (with care)

Slow rolling down to single leg stretch, criss-cross

Roll up to balance to finish

 

Prone Leg lifts, arm lifts, starfish
Side-lying

 

Soft PB under ankle: leg lift; between ankles: torpedo, oyster variations; under knee: roll over knee, inner thigh lift

 

4-point kneeling

 

Neutral to Cat to angry cat, happy dog to neutral

 

Seated to Supine

 

Optional extra:

Ball tapping ankles, Achilles

Feet against wall: gluteal stretch; toe scrunching, ankle roles, marching feet; zig-zag feet to inner thigh stretch;

 

PB under base of skull – rolls & nods, lift bottom with care!

Session Two

Position Exercise
Standing SB between shoulder blades, roll to side and up and down; standing back bend, spiral, dumb-waiter

SB behind lower back for waist stretch

Roll-downs – roll ball away and to side

Squats SB between knees+ single heel lifts + double lifts

Slow standing on one leg, then with spring, stepping further back, double dips in lunge position, spotty dog spiral as lunge; balance and lean forward to finish

4-point Hip hinge, rolling hip hinge or threading the needle hip hinge
Prone Diamond press on SB, leg lifts, leg lifts + diamond press

Rolling cobra

Supine Pelvic stability/muscle recruitment, with deflated green ball under back (or prickly):

Compass, pelvic clock

Single knee drops, double knee drops, single knee folds, fold, straighten & lower, double kneefold

 

Supine to seated core set With SB between knees:

Spine curls + double arm reach

Hip rolls

Feet together bridge + arm reach

Hip rolls in double kneefold

Straight leg hip rolls with ball between ankles*

Curl-up for slow double toe tap from straight legs

Slow rolling like a ball to

Seated spine stretch rolling SB

Roll-backs bouncing off ball behind, rotation row, hands behind head with SB under shoulder blade, chest opening and/or neck pull roll-ups

 

*moderate version from here:

With ball between knees:

Curl-ups/obliques

Seated spine stretches

Roll-backs x 8

Rotation row x 4 each side

Side-lying Torpedos

Leg lifts with orange ball under ankle, double leg lifts with ball between ankles, bend knees for Oysters, with knee on ball inner thigh lift, holiding ball for pointy balance

Supine Holding orange ball aloft:

Double shoulder drops

Reach back with shoulder bones

Vertical double arm circles

With orange ball between knees:

Double arm reaches, single arm reaches

Wipers to windows

With deflated or prickly ball under head:

Nods, rolls and nose circles

Session Three

Weighted Balls

Standing

  • Float arms to back bend, roll-downs to leg stretch
  • Waist stretch, spirals, dumb waiter, small arm circles to side then in frint
  • Squats with single then double heel lifts
  • Slow standing on one leg starting with balls in air, then with spring, stepping further back, double dips in lunge position, spotty dog spiral as lunge; balance and lean forward to finish
  • Weighted ball rising – WB between knees, holding other one

Fourpoint kneeling with weighted ball on back

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

Supine

  • Rib-cage closure, spine-curls, + arm reach
  • Feet together, weighted ball between knees for hip rolls; bridging squeezing one WB between knees, reaching back and forth with the other; hip rolls with arm reach in double knee-fold; ball between ankles hip rolls*, curl-up for double slow toe taps; slow rolling with WB between ankles.  * or curl-up/oblqiues

Seated

  • Spine stretch
  • Roll-backs: holding WBs with arms in front, opening arms, reaching up, rotation row
  • Roll-ups
  • Rolling like a ball transition to single leg stretch, single leg straight leg stretch passing ball between knees

Prone

  • Back lift rolling balls away, cobra rolling balls inwards

Side lying

  • Ball under ankle: leg lifts, leg slides, rainbow toetaps; ball between ankles: torpedos, bend knees for oyster; pointy balance holding ball between palms of hands
  • Arm openings, bow and arrow

Session Four

Hoops and neck/shoulder release with Rollers and Prickly Balls

Position Exercise
Standing With Hoop

  • Float arms to back bend, roll-downs
  • Waist stretch, to quarter turn, circling rolling downs
  • Spinal rotation
  • Squats with balance; repeat wider legs, feet together
  • Slow standing on one leg, then with spring, stepping further back, double dips in lunge position; balance and lean forward to finish
  • Dip and balance
Prone Diamond press hoop + leg lifts; hoop push
Supine Holding hoop: Single drop, fold; fold + drop; single fold + hoop reach

Double fold; double fold + hoop reach

Toe taps; toe taps + hoop reach

Hip rolls + hoop in air; + reach back

Hip rolls in double kneefold with ankles inside legs; + straight legs; double toe taps in curl-up

Curl-ups/obliques with knees inside hoop

Spine curls holding hoop aloft; + hoop reach

Diamond bridging, bring knees together holding hoop aloft

 

Seated Hoop over feet spine stretch

Roll-backs holding hoop in front

Climbing a tree

Rolling like a ball

 

Standing

 

 

 

 

 

On roller

 

 

 

 

On mat

Neck and shoulder release

 

Orange ball tapping side of neck and upper back

Neck release rolling orange balls to back of neck as nod head

Jaw/face release little circles along jaw line up to temples

 

Double arm reach, single arm reach, single and double shoulder drops; single and double arm circles in shoulder drop position; arm openings in drop position; arm opening arms stretched; wipers, circles in wiper position; angle wings

 

Soft prickly ball – under top of back, supporting head, nodding forward and side to side; with care under neck; under base of skull

Full body stretch on mat

 

 

Session Five

Bands

Position Exercise
Standing With yellow band:

Standing back bend roll-downs

Waist stretch + circling roll-downs

Spinal rotation + W arms in front and behind

Squat and balance: feet hip distance apart, wide leg, feet together

Slow standing on one leg, then with spring, stepping further back, double dips in lunge position; balance and lean forward to finish

Dip and balance

Four-point kneeling Arm slide, reach to the side return; leg slide, lift, to the side, return; combine
Prone Arm lift, reach to the side, return; leg, lift, reach to the side, return; combine
Supine Rib cage closure + band reach

Drop & fold + band reach

Single fold + band reach, double fold + band reach, toe taps, + band reach reach

Hip rolls + band in air, + reach back

Hip rolls in double kneefold + band in air, + reach back

Curl-ups/obliques

Spine curls + band reach

Diamond bridging, bring knees together stretching band apart aloft

 

Seated With band over feet:

Seated spine stretch

Roll backs + bicep curls, kite arms, train arms with rotation

Roll-ups, climbing a tree

Stay down for . . .

 

Supine Single leg circles, single leg lowering, double leg circles, reverse curl, side-lying figure of 8

Hamstring, gluteal, inner thigh stretches

Mobilising double leg circles

Session Six

BIG BALL

Seated on big ball

  • Roll-downs
  • Floating arms, single floating arm to waist bend, bow and arrow
  • Pelvic tilts back and forwards, left to right, circles
  • Toe spreading and scrunching, ankle rolls, little toe-big toe side taps, ziag zag feet to inner thigh stretch
  • Feet together floating arms, waist stretch
  • Leg lifts, + straightening, + floating arms

Standing

  • Big ball behind back – squats: feet hip distance, wide, together
  • Holding big ball: standing on one leg, + reach forward, dip and balance

Supine, calves or heels on ball

  • Single fold and straighten, hip opening, straight leg circles
  • Hip rolls, shoulder drops, hip rolls + arms in air, + arm reaches
  • Spine curls, + arm reach, + crossed arms
  • Diamond leg bridging

Seated

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

Rolling over ball

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

Supine holding big ball aloft

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

Seated with big ball against wall

  • Bottom lifts, + kneefolds
  • Zig zag hips
  • Windows
  • Hands behind head back bend to C-curve
  • Glute stretch, inner thigh stretch

Summer Pilates

Summer Pilates Sessions

 

Exercise Reps
Warm-up

 

Roll-downs, waist bend, bow and arrow

Squats

Standing on one leg, dip and balance

 

 

 

3 of each

8

5 of each

Set A

Supine

Spine curls, + arm reach

Curl-ups, Obliques

Curl-ups + double kneefolds, obliques + single kneefolds

Or: Single leg stretch, criss-cross

 

Seated

Spine stretch

Roll-backs: basic

Roll-backs reaching arms high, + rotation row

Roll-ups if you feel like it

 

Prone

Single arm lifts, single leg lifts, combine lifting on the diagonal

Child’s pose stretch

 

Side-lying

Lifts, slides, small circles

 

Four-point kneeling

Cat stretch

 

 

 

5 of each

10 of each

5 of each

10 of each

 

 

3

8

4 of each

5

 

 

8 of each

 

 

 

 

10 of each

 

 

 

5

Set B

Supine

Single knee drops, double knee drops

Single kneefolds, double kneefolds

Hip rolls, Hip rolls in double kneefold, Hip rolls with one leg straight, one leg bent

Toe taps, toe taps with arms in the air, toe-taps + reach back

 

Seated

Saw stretch

Roll-backs: basic, + single kneefold, + rotation row, + fold and row

Rolling like a ball if you’re a happy roller

 

Side-lying

Tap to front, to back, rainbow taps

 

Prone

Cobra prep, Cobra

 

Side-lying

Arm openings, bow and arrow, chalk circles

 

 

 

4

6

8 of each

 

10 of each

 

 

3 each side

4 of each

 

as required

 

 

10 of each

 

 

5 of each

 

 

4 of each