Pilates Moves: Broken down and Mastered
Moves are truly just many muscle groups being controlled at the same time. Breaking down the move, bite size after bite size, leads to mastering the whole with flow and precision
12 Understanding the Plank
Video number 12 (8 minutes)
Building layer upon layer from the inside out, into full plank with circles
19 Sides, Shoulder Bridge, Lateral Flexion, Plank, ABductors
Video number 19 (15 minutes)
Side Stretch, Abductors in lateral flexion, Shoulder Bridge with leg lifts, Side bend into plank into side bend, plank with circles, child pose. Always building the layers safely.
20 Rolling, Rocker, Teaser, Roll Over
Video number 20 (10 minutes)
Rolling like a ball with balance, rolling with single long legs, open leg rocker, Teaser and roll over. Always building the layers safely.
21 Feeling the Swan Dive to Advanced Rocking, Full body.
Video number 21 (9 minutes)
Swan dive, Rocking swan dive. Building the layers safely.
22 Understanding The Hundred and Heel Slide (puppy appears in this video only)
Video number 22 (15 minutes)
The Hundred. The Heel slide, Arm circles and upper spinal flexion. Adding layer upon layer.
23 Four-point kneeling swimming, shell, moving cat
Video number 23 (10 minutes)
Swimming and Cat stretch. Adductor stretches in shell. Adding the layers with strength and flexibility.
34 The Roll Over
Video number 34 (10 minutes)
Session to strengthen the anterior chain and stretch the posterior chain. The Roll Over takes every fibre of the body to advanced connection from the inside out.
35 The Swan Dive
Video number 35 (11 minutes)
Session to strengthen the posterior chain and stretch the anterior chain. The Swan Dive takes every fibre of the body to advanced connection from the inside out.
41 Abs and Bones Rolling, Seal, Crab, Jack Knife
Video number 41 (11 minutes)
Rolling, Seal, Crab, Jack Knife Abdominals, bone density, quads, hip rotators, balance, control
67 Teaser RollOver Boomerang
Video number 67 (10 minutes)
This video is for those who want to challenge and control every bit at once, an advanced session. You could tag this session onto the end of a 50 minute, but definitely do a warm-up and away you go. Rolling, Advanced rolling, Roll Over, Teaser, Teaser with legs crossed and Boomerang to include the sartorius muscle, essential toning to maintain ballet-fitness and prevent injury.
71 Lungs lungs lungs
Video number 71 (15 minutes)
Standing all the way through (or sitting if preferred) we breathe into every bit of our lungs and increase our lung capacity together. We'll oxygenate and rid ourselves of what we don't need and revitalise the good. You'll lengthen and release your whole body, too. Suitable and vital for all.
73 The Boomerang A session created for the RAD
Video number 73 (20 minutes)
73 The Boomerang A session created for the Royal Academy of Dance in May 2020. This is my favourite warm-up for dancers. It opens and lengthens through the posterior chain of the body, it mobilises and strengthens throughout the anterior chain, it prepares the muscles of the entire body and even includes the vital sartorius and hip rotators. So, you finish ready to dance with a balanced body; a warmed up turn out with complete strength, fluidity and flexibility throughout the body.
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"To neglect one's body for any other advantage in life is the greatest of follies"