Health and Exercise for Menopause™ /Pilates Mat Theory and Practical
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Side sitting-mermaid variations with white ball and therabands
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Pilates for Menopause Mat Training Module: Get Started
Download Course Manual and Sign Student Agreement – Health and Exercise for Menopause™
1 lesson
Pilates for Menopause: Lectures
Intro to menopause, menopause anatomy & physiology
Menopause exercise concepts
Breathing
3 lessons
Pilates for Menopause: Supine Mat Exercises
Relaxation Alignment Cueing
Bridging with pelvic tilts
Single leg bridging with white ball
Pelvic Floor/Hamstring/Glut Release
Shoulder and pelvic release with white ball
Torso flexion and rotation with leg variations
Ribcage circles
Spiral Oblique work
Modified roll up and variations into teaser
Roll up onto back extension
Pilates roll up into climb a tree
Modified single leg stretch with theraband
Modified double leg stretch with theraband
Modified 100
Leg circles
Overhead arms-with therabands
Hip Glides for PF activation
17 lessons
Pilates for Menopause: Sidelying Mat Exercises
Leg series with white ball
Clam and variations
Hip work with therabands
Side half planks into full side planks
Side lying series into side teaser
Arm series with Pilates Arc
6 lessons
Pilates for Menopause: Sitting Mat Exercises
Double leg stretch-single leg stretch
Ab roll down with theraband -External Shoulder Rotation
Hip hinge with therabands
Ab roll down with slow counts & rotation
Stability ball walk out into glute press
Side sitting-mermaid variations with white ball and therabands
6 lessons
Pilates for Menopause: Prone Mat Exercises
Thoracic extension/flexion and diaphragm release
External rotation into thoracic extension and variations
Homolateral extension with theraband
Lumbar extension with Pilates Arc
Shoulder adduction into overhead arms with Pilates Arc
Half pike on stability ball
6 lessons
Pilates for Menopause: Quadruped Mat Exercises
Breathing, pelvic rocks, bridging, arch & curl
Leg pull front
Modified push up, full push up
Modified push up with stability ball
Shoulder release with white ball
Stabilization exercise with therabands
Progressing arms with knee lifts
7 lessons
Pilates for Menopause: Standing Mat Exercises
Squats and arms with therabands
Balance work
2 lessons
Exercise Sequences
Practical videos to integrate the work in to a mat session
1 lesson
Pilates for Menopause Mat Training Module Test Out
Final Quiz to Complete the Course Health and Exercise for Menopause™ Mat Theory and Practical
Your course is now complete!
2 lessons, 1 quiz
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